4 TYPES OF PREMENSTRUAL SYNDROME (PMS)

DID YOU KNOW THERE ARE DIFFERENT TYPES OF PMS?

This is always a surprise to my patients when we discuss their PMS. If you are suffering from PMS, read below and see which one or more you resonate with.

PMS - A: ANXIETY

This is the most common type of PMS, affecting approximately 70% of women. 

Key symptoms: feelings of overwhelm, more sensitive than usual (especially to perceived rejection or criticism), feeling on edge or irritable

Underlying imbalances: hormonal imbalance (relative excess of estrogen to progesterone), inadequate neurotransmitter synthesis: low serotonin, adrenal fatigue and cortisol dysregulation.

Lifestyle tips: Support your liver health (this organ excretes excess estrogen), and regular bowel movements are important (ensure you get enough fibre in your diet). Maintain a healthy body weight as excess fat within your adipose tissue can act as an extra store of estrogen (estrogen dominance).

PMS - C: CRAVINGS

This affects approximately 30% of women. 

Key symptoms: desire for carbohydrates, a general increase in appetite, fatigue, headaches.

Underlying causes: low serotonin (carbohydrate ingestion temporarily raises serotonin- that’s why sweets make us feel good in the moment), adrenal fatigue causes low cortisol levels, which can cause sugar cravings.

Lifestyle tips: Replace sources of refined sugars, including sweets or milk chocolates (good quality dark chocolate doesn’t count), with more savoury options such as nuts, seeds or wholegrain snacks. It’s also helpful to include sufficient sources of healthy fats and protein, which can help slow the release of sugars from carbohydrates into the bloodstream.

PMS - D: DEPRESSION

This affects approximately 30% of women. 

Key symptoms: low mood paired with lethargy, forgetfulness, and confusion.

Underlying imbalances: Underactive thyroid and low serotonin.

Lifestyle advice: Do things that spark joy and can release the feel good endorphins to help with low mood.  Relaxation is important, but so is some socialization and movement (fresh air, exercise, laughing, and connection with friends and family)

PMS- H: HYPER-HYRATION 

This affects approximately 70% of women. 

Key Symptoms: abdominal bloating, Breast tenderness/swelling, weight gain of over 3 pounds

Underlying Imbalances: estrogen excess, increased stress which causes the adrenal gland to secrete an excess of both the stress hormone cortisol and aldosterone, which causes salt and water retention.

Lifestyle advice: Aim to drink at least 1.5-2 L of purified water daily, and remember teas and coffees don’t count – in fact, caffeine may only add to your bloating woes. 

When it comes to diet, watch your salt intake and eat plenty of vegetables which are rich in potassium. 

PMS-P: PAIN

Key symptoms: pain in the low abdomen, low back, pelvis or legs, cramping (this can start days prior to your period or during the days of your period),

Underlying Imbalances: high inflammatory prostaglandin activity

Lifestyle advice: If painful periods are getting you down, then try to follow an anti-inflammatory diet. Aim to reduce your consumption of refined sugars, artificial sweeteners, processed foods, and you may also want to reduce your intake of animal protein, such as red meat and dairy.

Applying heat, such as a hot water bottle, or heating pad (my fav is an infrared heating pad) and massaging some essential oils in a carrier oil onto the abdomen can also be very helpful.