Did you know that there's more than 1 type? The symptoms you experience give us insight into your hormones and how to best help you!
PMS-A (Anxiety)
Symptoms: Anxiety, irritability, more nervous, sore breasts, mood changes, weight gain (fluid retention), poor sleep.
Possible Reasons Why: Oestrogen dominance & high cortisol.
What May Help? Increase self-care, slow down, focus on proper sleep hygiene (eg. bed earlier, no screens, less lighting, epsom salt bath, etc), support liver health and gut health, balance oestrogen & progesterone.
PMS-C (Cravings)
Symptoms: Sugar cravings, more hunger, dizziness, foggy brain, feeling shaky if you haven’t eaten, headaches.
Possible Reasons Why: High insulin, possibly low in nutrients (eg. magnesium, chromium, omega 3’s).
What May Help? Avoid refined sugar, focus on proteins (meat, fish, eggs, legumes) and healthy fats (avocado, nuts, seeds, olive oil) with meals alongside non-starchy vegetables (broccoli, carrot, zucchini, cauliflower, greens, capsicum, etc), address nutrient deficiencies.
PMS-D (Depression)
Symptoms: Depression, low moods, teary, poor stress tolerance, anger outbursts, poor sleep.
Possible Reasons Why: Progesterone dominance, imbalanced neurotransmitters, low nutrients (e.g. magnesium, omega 3, B6, zinc, protein).
What May Help? Firstly, see your Doctor if you have depression, plus practice self-care, exercise, balance progesterone & oestrogen, address nutrient deficiencies, focus on protein intake.
PMS-H (Hyper Hydration)
Symptoms: Water/salt retention (weight gain), bloating/puffiness, sore breasts.
Possible Reasons Why: High aldosterone.
What May Help? Minimise salt intake, increase potassium (eg. coconut water, bananas, sweet potatoes, lentils, avocados, spinach), drink plenty of water & avoid caffeine.
PMS-P (Pain)
Symptoms: Pain/cramping or spasms.
Possible Reasons Why: Inflammatory prostaglandins, nutrient deficiencies (omega 3, magnesium).
What May Help? Reduce omega 6's (avoid all vegetable oils/seed oils, e.g. canola oil, soybean oil, peanut oil, etc), increase intake of turmeric, ginger, oily fish/seafood (2-3 serves/week) & magnesium.
We can fall under one PMS type or more (or none - lucky you!). If you struggle with PMS, you don’t have to put up with this! I can help > Let's make a time to chat, click this link to schedule a consultation time.
Do any of the above PMS type's sound like you? Let me know below!
Jacqui x
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