Premenstrual syndrome (PMS): causes, diet and emotional management

Premenstrual syndrome (PMS): causes, nutrition and emotional management

Premenstrual syndrome, or PMS, is a group of physical, emotional and cognitive symptoms that generally appear in the days leading up to menstruation. It is linked to hormonal variations during the luteal phase, in particular the fall in estrogen and progesterone.

These symptoms are frequent, but their intensity varies greatly from one person to another. They can be influenced by diet, stress, sleep, inflammation and individual hormonal sensitivity.

PMS symptoms

PMS can manifest itself in different ways:

• irritability
• mood swings
• anxiety
• low mood
• fatigue
• sleep disorders
• cravings, often sweet
• bloating
• breast tenderness
• headaches
• water retention

These symptoms appear during the luteal phase and generally disappear with the onset of menstruation.

Causes of PMS

Hormonal variations

After ovulation, progesterone levels rise, then fall just before menstruation. Estrogen also decreases at the end of the cycle.

These hormonal changes can influence :

• mood
• energy
• appetite
• sensitivity to stress
• sleep patterns

Impact on neurotransmitters

Hormones influence chemical messengers in the brain, notably serotonin, which plays an important role in mood, satiety and sleep.

A drop in serotonin can lead to :

• irritability
• sadness
• cravings
• sleep disorders
• feelings of emotional instability

Blood sugar levels

During the luteal phase, the body can become more sensitive to variations in blood sugar levels.

This can lead to :

• sugar cravings
• bouts of fatigue
• irritability
• mood swings
• concentration difficulties

Inflammation

An increase in inflammation at the end of the cycle can accentuate :

• pain
• fatigue
• bloating
• digestive discomfort
• headaches

Nutritional deficiencies

Certain deficiencies can aggravate PMS symptoms, including :

• magnesium
• vitamin B6
• iron
• omega-3

Diet to reduce PMS

Adjusting your diet can help stabilize mood, energy and blood sugar levels.

Eat complex carbohydrates

They help stabilize blood sugar levels and may support serotonin production.

Examples:

• brown rice
• quinoa
• sweet potato
• oat flakes
• lentils
• chickpeas

Magnesium intake

Magnesium helps reduce :

• stress
• irritability
• cramps
• cravings
• headaches

Sources :

• dark chocolate
• almonds
• walnuts
• seeds
• banana
• spinach

Provide vitamin B6

Vitamin B6 helps regulate mood and the nervous system.

Sources :

• banana
• salmon
• chicken
• chickpeas
• avocado
• sunflower seeds

Eating omega-3

Omega-3s have an interesting anti-inflammatory effect during the luteal phase.

Sources :

• salmon
• sardines
• mackerel
• chia seeds
• flax seeds
• walnuts

Promoting an anti-inflammatory diet

Favour :

• vegetables
• fruit
• olive oil
• turmeric
• ginger
• unprocessed foods

Habits that help

Sleep

Sleep is essential for hormonal and emotional regulation.

Simple advice:

• go to bed at regular times
• limit the use of screens in the evening
• reduce stimulants
• create a calm environment

Movement

Gentle physical activity can improve mood thanks to endorphins.

Examples include

• walking
• yoga
• pilates
• stretching

Stress management

Stress often amplifies PMS symptoms.

Useful tools :

• breathing
• meditation
• journaling
• quiet time
• slowing down

Adapting your pace

The luteal phase is often a time when the body needs more rest and gentleness.

It can be helpful to :

• lighten your mental load
• avoid overload
• prioritize the essentials
• respect fatigue

Foods to limit

Certain foods can accentuate symptoms:

• sugar
• alcohol
• excessive coffee
• ultra-processed foods
• fried foods
• very salty dishes

They can increase :

• inflammation
• water retention
• fatigue
• irritability
• cravings

When to consult

It is important to consult if :

• symptoms are very intense
• they seriously disrupt daily life
• anxiety or sadness become severe
• severe recurrence of PMS every month

This may correspond to severe PMS or premenstrual dysphoric disorder.

To sum up

PMS is linked to hormonal variations in the luteal phase and can cause both physical and emotional symptoms.

To reduce PMS, it is useful to :

• stabilize blood sugar levels
• consume magnesium, vitamin B6 and omega-3s
• promote an anti-inflammatory diet
• sleep well
• get moving
• manage stress

Adapting one's lifestyle to this phase of the cycle often makes it easier to cope, and significantly reduces symptoms.