Managing PMS: Dietary and Lifestyle Strategies

As a Clinical Nutritionist, I often hear from women seeking ways to manage the sometimes uncomfortable and frustrating symptoms of premenstrual syndrome (PMS). PMS can manifest in various ways, including mood swings, bloating, fatigue, and cramps, and while it’s a common experience, it doesn’t have to control your life. With some simple dietary and lifestyle adjustments, you can reduce your symptoms and promote your overall wellbeing throughout the whole month.

Here’s my guide to help you navigate PMS effectively:

1. Focus on a Balanced, Whole Food Diet

A balanced diet plays a key role in managing PMS symptoms. Some dietary strategies to consider:

• Lean Proteins: Include quality sources of lean proteins, such as chicken, fish, legumes, and eggs. Protein helps to keep you feeling fuller for longer and may help to regulate hormones that can contribute to PMS symptoms.

• Fruits and Vegetables: Aim for a colourful variety of fruits and vegetables rich in vitamins, minerals, and antioxidants. Foods high in vitamin B6 (like legumes, spinach, and avocados) can help alleviate mood-related symptoms, while those high in magnesium (such as leafy greens, nuts, and seeds) may assist with hormone balance and help reduce bloating and cramps. Brassicas and cruciferous vegetables can also help with hormone balance.

• Complex Carbohydrates: Incorporating complex carbohydrates from wholegrain sources (brown rice, quinoa, and whole-grain bread) can help to stabilise blood sugar levels, reducing mood swings and cravings. These foods provide a steady source of energy and can help combat fatigue. Swap out highly processed carbohydrates, such as white bread, white rice and pasta for wholegrain varieties. The fibre in wholegrains can help with hormone balance.

• Healthy Fats: Incorporate omega-3 fatty acids found in fatty fish (like salmon), walnuts, chia and flaxseeds. These fats have anti-inflammatory properties and can help reduce cramping and breast tenderness.

2. Stay Hydrated

Staying well hydrated can help reduce bloating and fatigue associated with PMS. Aim to drink at least 8-10 cups of filtered water daily. Herbal teas, such as ginger or peppermint, can also be soothing and beneficial for digestion.

3. Limit Caffeine and Added Sugars

Both caffeine and added sugars can exacerbate PMS symptoms. Caffeine can contribute to anxiety and irritability, while added sugars can lead to energy crashes and increased cravings. Try to limit your intake of caffeinated beverages and sugary snacks, opting for herbal teas and natural sweeteners like fruit instead.

4. Maintain Regular Meal Patterns

Regular meal patterns can help to support stable blood sugar levels and reduce cravings. This will help with your energy levels throughout the day, which will help support a more positive mood. Aim for three balanced meals and healthy snacks throughout the day to keep your energy levels steady. This is especially important in the lead up to getting your period. Including protein and healthy fats in each meal can help maintain satiety and balance hormones.

5. Incorporate Exercise

Regular physical activity can help reduce PMS symptoms by boosting endorphins, improving mood, and reducing bloating. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, yoga, or cycling can be particularly beneficial, especially during the week leading up to your period.

6. Prioritise Sleep and Stress Management

A lack of sleep and high-stress levels can worsen PMS symptoms. Aim for at least 7-9 hours of quality sleep each night and incorporate stress-reducing techniques into your daily routine. Practices like mindfulness, meditation, and deep-breathing exercises can help you to manage stress and improve your overall well-being.

7. Consider Supplements

Certain supplements may help with PMS symptoms. Magnesium, vitamin B6, and omega-3 fatty acids have shown promise in some studies. However, it’s essential to consult with a degree-qualified Clinical Nutritionist or Naturopath before starting any new supplements to ensure that they are right for you, and don't interact with any other medications or supplements you are currently taking.

Final Thoughts

You don’t need to continue to struggle through PMS each month, and managing it doesn’t have to be a daunting task. By focusing on a balanced diet, staying hydrated, engaging in regular exercise, and incorporating stress management techniques, you can effectively reduce your symptoms and promote overall health. Remember, every woman’s experience with PMS is unique, so finding what works best for you may take time and experimentation.

If PMS symptoms significantly impact your quality of life, consider consulting with a Clinical Nutritionist who can help assess your dietary patterns, lifestyle factors, and any underlying health concerns that may contribute to your symptoms.

If you have questions or would like personalised support in managing your PMS symptoms, feel free to reach out for a 1:1 Clinical Nutrition consultation. Your health and wellbeing are worth it!

Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 312, Victoria.

Face-to-face and Telehealth appointments available (Australia wide).

Email: admin@katiehopcraft.com.au

The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.