By Dr. Samantha Ristimaki, BSc, ND

If you are like 80% of women, you probably have some idea that your period is coming by characteristic physical and emotional changes.  Premenstrual syndrome (PMS) encompasses more than 150 different symptoms that occur cyclically after ovulation in the two weeks before your monthly period. 

Feelings of anxiety, irritability or anger are stereotypically associated with PMS but women also describe the feeling of fatigue and lethargy.  Physical changes such as bloating, breast tenderness, food cravings, headaches and digestive upset are also common.  No particular assortment of these is diagnostic but it’s the regularity of them on a monthly basis that matters. 

What happens before your period

Several hormonal changes in estrogen and progesterone happen before your period.  The absolute levels of these hormones are no different between PMS sufferers and other women.  Studies have shown that serotonin levels in women who suffer from PMS drop during the last half of the menstrual cycle.  Altered levels of this mood hormone may play a big role in both the physical and emotional changes associated with PMS. 

Diagnosis

Most women don’t keep track of their monthly cycles.  The best evaluation of PMS is a symptoms journal.  It’s important to be able to rule out other medical sources of the symptoms.  Thyroid problems, blood sugar imbalances and depression can often be mistaken for PMS. 

 Prevention

Hormonal imbalances are a major cause of PMS but lifestyle factors can play a big role in prevention.

Caffeine slows down the body’s ability to deal with estrogen, progesterone and serotonin.  This may cause more breast tenderness, swelling and water retention.

Alcohol also affects the liver and can aggravated blood sugar imbalances leaving you more vulnerable to have cravings.

Animal fat contained in meat and dairy increase prostoglandins that can aggravated PMS and make you more likely to suffer from menstrual cramps.

Increase your intake of fruits, vegetables, legumes, nuts, fish and healthy oils.  Keeping a well balanced diet will help your whole body in balance.

Regular exercise, stress management and weight loss are reported to help sustain healthy hormone balance and improve women’s ability to cope with PMS.

One significant benefit of dealing with PMS naturally is that it serves as a motivational tool to help women make lifestyle changes that have a positive cascade effect on their general health.