3 Diet Patterns That Worsen PMS
Author: Dr. Mollie Brennan, Naturopathic Doctor
There are many things that you can do to help with the emotional, bloated, fatigued, painful time of PMS. Many women suffer from it, but this doesn’t have to be the case! Especially if you are losing out on work, school, physical activity, or other social events.
It’s important to know that nutrition doesn’t cause PMS, but it can help shift symptoms one way or the other. Here are some facts about PMS and a list of what nutrition factors can make PMS worse:
Hormones: PMS is caused by high progesterone and relatively low estrogen. This happens in the brain and body. It is the rapid drop in progesterone within a few days leading up to menstruation that seems to be the issue.
There is a stress relationship: Research shows a connection between hormones and stressful events. PMS is higher in people who have experienced early childhood trauma like neglect or any type of abuse, and in young competitive athletes.
What are nutrition factors that can make PMS worse?
Low fibre diets. Aim to eat 4-5 servings of fruits and veggies daily, or follow Canada’s food guide. It was revamped and is a really good graphic of what a plate should look like. One study showed substituting white bread for whole grain bread improved PMS symptoms.(1) Fibre for the win!
Alcohol: Can increase PMS symptoms, especially if drinking in the week leading up to menstruation. We think about 21% of PMS cases in Europe are associated with alcohol intake.(2)
Eating really low carb. Have you had worse cycles on a keto or low carb diet? A couple of studies showed that adding in a daily carb/protein drink improved PMS.(3) Be mindful of demonizing carbohydrates—we need them to make hormones.
Bonus: low calcium diets. Women with premenstrual dysphoric disorder (PMDD) are more likely to be self-medicating with calcium supplements. A diet rich in calcium reduced the symptoms of PMS. There might be a place for dairy in all of this?(4)
I love using food as medicine when it comes to hormones. If you are confused about what to eat, and want to feel empowered without restrictive dieting, it’s time to book a naturopathic appointment!
References:
M., Ghasemian, S., & Alizadeh, M. (2019). Diets enriched with whole grains reduce premenstrual syndrome scores in nurses: An open-label parallel randomised controlled trial. The British Journal of Nutrition, 121(9), 992–1001. https://doi.org/10.1017/S0007114519000333
Fernández, M. del M., Saulyte, J., Inskip, H. M., & Takkouche, B. (2018). Premenstrual syndrome and alcohol consumption: A systematic review and meta-analysis. BMJ Open, 8(3). https://doi.org/10.1136/bmjopen-2017-019490
Sayegh, R., Schiff, I., Wurtman, J., Spiers, P., McDermott, J., & Wurtman, R. (1995). The effect of a carbohydrate-rich beverage on mood, appetite, and cognitive function in women with premenstrual syndrome. Obstetrics and Gynecology, 86(4 Pt 1), 520–528.
Arab, A., Rafie, N., Askari, G., & Taghiabadi, M. (2020). Beneficial Role of Calcium in Premenstrual Syndrome: A Systematic Review of Current Literature. International Journal of Preventive Medicine, 11, 156. https://doi.org/10.4103/ijpvm.IJPVM_243_19
