PMS or PMS is joked and scoffed at, but if you’re the one who suffers every month, it’s no laughing matter. Although the exact cause of PMS is not understood, researchers and doctors know that it is related to a woman’s menstrual cycle and, by extension, is likely due in large part to hormonal imbalances. What many people don’t realize is how lifestyle choices, particularly diet, can affect the severity of PMS.

Estrogen-progesterone connection

Estrogen and progesterone are hormones in the female body. Hormones themselves are chemical messengers that travel throughout the body through the bloodstream and affect a number of different bodily functions. During the normal course of a month, these two particular hormones will fluctuate naturally, however, problems arise when these fluctuations get out of the normal range.

Low Estrogen – When estrogen levels fall below the norm, the result is often menopausal symptoms including low libido, anxiety, vaginal dryness, hot flashes, and mood swings.

Low Progesterone – Results in estrogen dominance and reduced levels of corticosteroid hormones. This can lead to fatigue, skin problems, allergies, arthritis, facial hair growth, and thinning hair.

Estrogen and progesterone must be balanced in the body to prevent the above symptoms and many others commonly associated with PMS and even menopause. However, exposure to synthetic estrogens in the environment is wreaking havoc on this delicate balance.

Environmental and lifestyle connection

Everyone knows that stress is hard on the body, but did you know that it could affect your hormone levels? Increased stress can reduce progesterone production and deplete the adrenal glands. This is an often overlooked cause of estrogen dominance or hormonal imbalance.

Do you drink a lot of coffee? What about other highly caffeinated beverages? Caffeine has been linked to high levels of estrogen in the body. In fact, caffeine has a more profound effect on estrogen levels than smoking, body mass index, cholesterol, and alcohol consumption.

Children are taught from a very young age, “you are what you eat”. Although it is a simple sentence, it is very true. What you eat affects the body in ways you could never imagine. Fast food, highly processed foods, sugar, and caffeine can lead to estrogen dominance and a host of symptoms, including:

confused thinking
Headaches
humor changes
Memory loss
Water retention
Premenstrual syndrome
bone loss
Increased fat around the hips, thighs, and abdomen.

Diet

Would it surprise you to learn that women in less developed areas experience fewer symptoms of PMS and menopause? Their diets generally consist of fresh fruits, vegetables, and a notable lack of fast and processed foods. Western women should take note of these studies.

dietary advice-

Try to consume three servings of calcium-rich foods, as well as calcium supplements. Calcium helps relieve depressive symptoms and balance mood. Cheese, low-fat milk, and calcium-fortified orange juice are all good choices.
Fruits and Grains – Enjoy a diet rich in fresh, colorful fruits and whole grains. Fiber, thiamin, and riboflavin reduce the onset and effect of PMS.
Sugar: Be careful not to overload on sugar, although you may want it during this time of the month. The body needs sugar and carbohydrates to increase serotonin levels. The best option is whole grains.

Exercise Tips-

There is some evidence to suggest that overweight women suffer from severe PMS more often than women of a healthy weight. Regular exercise will not only help maintain your weight, but it also relieves stress, eliminates depression, and can give you a surge of self-confidence. Try to get 30 minutes of light to moderate exercise every day.

conclusion

As you can see, your lifestyle can have a significant impact on PMS. What has always been seen as an inevitable part of life, when in fact there are several things you can do to avoid symptoms. Carefully consider your diet, stress levels, and exercise.