PMT & PMS
What is PMT or PMS?
For some women, the few days leading up to their period (or for some, from the second half of the cycle until menstruations begins) are accompanied by a number of uncomfortable physical and emotional symptoms. For many, these are mild and potentially manageable but for some they can be rather more serious and have a
...Read more greater impact on normal day to day life. We can offer individual advice on this subject, but there are also many straightforward nutritional steps which may help.
What are the Symptoms?
Symptoms that can characterise or accompany PMS/PMT can include:
• Breast tenderness – particularly just before the onset of a period.
• Problems with cycle length (cycles should be around 28 days) – some women experience erratic cycles or missed periods
• Problems with periods starting
• Painful bloating or cramps
• Water retention
• Low moods or even depression for some
• Heavy bleeding (when the period starts)
• Mood swings – anger, irritability, impatience
• Feeling very emotional – weepy/crying
• Disinterest in sex
• Weight gain
• Spots or acne
• Sugar or carbohydrate cravings
Women who experience PMT/PMS may also have problems conceiving, so if you do have this problem and are trying for a baby, consult our nutritional advice line for further help.
Any more serious symptoms should be discussed with your GP, particularly if you are experiencing extremely painful periods or have gone more than three months without a period.
Treatment & Support
These are some supplements that may be used to support hormone balance and help to alleviate some of the symptoms.
• Essential fats (omega 3 and 6). Essential fats are required to help make and balance female hormones. They also support the liver's detoxification processes to help get rid of excess hormones in the body that may be causing an imbalance. They are also helpful for breast tenderness – particularly a combination of evening primrose oil, fish oil and vitamin E. These are good for improving skin condition too.
• Vitamin B6 or a 'B complex' supplement. Vitamin B6 can be helpful for supporting the liver (look in particular for the P-5-P version of B6, which may be utilised better by the body and can be more effective for some people).
• Magnesium has been found to help with muscle cramps and to provide general support for hormone balancing.
• The herb agnus castus (sometimes also called ‘chaste berry’ or vitex’) may be helpful for all symptoms, by helping to re-balance hormones.
• Zinc is important for hormone balancing.
• Vitamin B6 combined with herbs such as dandelion leaf, uva ursi, buchu and juniper are helpful for water retention.
• Herbs to support the liver such as milk thistle and artichoke.
• To support mood, try St John’s Wort herb and the supplement 5HTP, both of which may help to increase the 'happy hormone' serotonin.
• For sugar and carbohydrate cravings, chromium can be helpful alongside zinc and magnesium.
• The herb cramp bark can be used alongside magnesium for painful periods or cramps.
• DIM (Diindolymethane) is a natural extract from cruciferous vegetables (such as broccoli). This may help to balance out oestrogen levels in the body.
• To encourage the onset and better flow of a period, use the herb raspberry leaf (as a liquid or tablets/capsules – the tea is not as effective).
Women who suffer from PCOS, fibroids or endometriosis may also experience PMT/PMS. If you suspect you may be suffering from any of these conditions as well, please consult your GP and speak to our nutritionists as support may require a slightly approach.
Dietary & Lifestyle Support
• Try to reduce tea, coffee and alcohol.
• Drink 2 litres of water a day.
• To minimize sugar cravings, make sure you eat a good source of protein with every meal. Good protein foods include eggs, fish, lean meats, seeds and nuts, beans and lentils. If you are struggling with this, try using a protein powder such as whey, pea, hemp or rice protein, which can be made up as a shake with milk (or milk alternative) or added into smoothies.
• Eat plenty of fresh vegetables and low-sugar fruits such as berries, cherries and plums, with other fruits in moderation.
• Exercise. Some women have reported reduced symptoms once they increased the amount of exercise in their life.
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