Is your menstrual cycle making you feel miserable?

When I typed on Google “Why is my period making me feel…”  the next word is only negative: so tired, so hungry, throw up, sick, so angry, nauseous, so emotional, dizzy. 

It’s not surprising as premenstrual syndrome (PMS) affects approximately 80% women to varying degrees. The problem is that we (and society) have normalised all these feelings for a very long time. 

Often our sisters, mother or grandmothers also used to have strong PMS or heavy and painful periods so we didn’t think it was abnormal to feel the same way. 

I still remember friends from college telling me that they couldn’t get out of the house for the first 2 days of their period because their flow was too heavy or because it was too painful. I didn’t think it was abnormal at the time simply because it is so common!

Feeling miserable before your period is NOT normal. We don’t have to feel bad around our cycle. You could have less energy on the 1st day or 2nd of your period but you shouldn’t be exhausted. If you’re in bed needing a hot water bottle to ease the pain this is not normal. 

On a positive note, although there is a long way to go in terms of education, there are more and more talks around the menstrual cycle and it is becoming less taboo. 

One of my favourite things about my job as a Nutritional Therapist is going to various companies to talk about menstrual health - I don’t think this is a topic companies would have been very interested in a decade ago. So here’s to progress!

So, what is PMS?

PMS is a collection of different symptoms and there are over 100 of them so it can be hard to know if your symptoms are linked to your menstrual cycle. 

Do you experience any of these symptoms? You are not alone! 

Knowing how to interpret our period is a great tool to have. In my article here I talk about the 4 things you should monitor to know which hormones are in and out of balance: the amount, the colour, the length and the frequency. 

But let’s now focus on the causes! 

What is causing PMS?

That’s the big question! With so many symptoms, you can imagine that there can be many different causes. 

1. Unstable blood sugar

PMS is a sign of blood sugar dysregulation and stable blood sugar really is key to feeling great! We know now that balancing our blood sugar is important for everyone and not juste people with diabetes. 

When we eat starchy carbohydrates, sweet foods or alcohol, it gets digested and broken down into a sugar (glucose) that goes into the body’s cells and into the brain to fuel us and to make us feel more energetic. Therefore, how, when and what we eat can have a huge impact on our blood sugar level. 

How does this work? 

• If blood glucose levels are too high, the brain sends a signal to the pancreas to release insulin, which lowers blood glucose.

• If blood glucose levels drop too low, the brain triggers the release of glucagon which raises blood sugar. 

When blood sugar levels rise too quickly or too often, the body can release excessive amounts of insulin, causing blood sugar to drop too low, making us feel tired, irritable and craving more sweets and stimulants! Does this sound familiar before having your period? 

A blood sugar roller coaster needs to be avoided as this will impact the rest of your hormones.

Eating more healthy fats, good quality protein and plenty of vegetables whilst reducing your sugar intake, artificial sweeteners, alcohol, caffeine and processed foods will help manage your blood sugar. Overwhelming? Get in touch to do this together step by step!

2. Hormonal imbalance 

An excess of oestrogen and inadequate progesterone could be to blame for your PMS. 

Hormonal testing can be the missing piece of the puzzle to understanding what is really going on. 

One of my favourite hormonal tests is the DUTCH test (Dried Urine Test for Comprehensive Hormone) which gives you a complete overview of 35 hormones in the comfort of your own home (you just have to pee on some filter paper)! 

You’ll get your progesterone and your oestrogen level including how you handle oestrogen through your liver. PMS can be associated with oestrogen dominance but understanding how oestrogen is broken down in your body and which level may be too high will enable a more personalised approach with foods and supplements. 

It tests lots of other hormones including DHEA, cortisol and melatonin which are all relevant when suffering from PMS. 

3. Poor liver function

Your liver has many responsibilities including breaking down and eliminating hormones to prevent their re-absorption. 

If you have poor liver function and oestrogen dominance for instance it is a great recipe for PMS!

Are you overloading your liver with toxins? A bad quality coffee, processed foods, over the counter medication, long lists of supplements that might not be right for you, alcohol, sugar and more endocrine disruptors (plastic, Phthalates etc..) Reducing your toxic load is really important to reduce PMS symptoms. 

4. Poor nutrition 

Your body may be missing nutrients that help balance your hormones and ease inflammation and cramping. There are many vitamins and minerals that are key to support a healthy menstrual cycle including magnesium, iodine, selenium, copper, omega 3, zinc, B vitamins (to name a few…!). When was the last time you did a blood test to check for deficiencies (or insufficiencies?). 

Perhaps there’s an excess of foods that aggravate your condition. Sugar for instance can contribute to the inflammation that drives period pain. 

It can be a minefield to understand what is triggering your symptoms but remember that all the food that you eat impacts your hormones on a daily basis so getting a well-balanced diet is key. 

If you need support to deal with your PMS symptoms - book a free initial chat here.