Many women dread their monthly cycle. Menstruation and the time leading up to it bring pain bloating breast tenderness and mood changes that for some women are debilitating enough to interfere with work and social engagements. While many women have come to see their monthly discomfort as inevitable and unavoidable the encouraging truth is that PMS doesn’t have to incapacitate women for a few days each month. Targeted nutritional strategies can significantly improve those occasional unpleasant symptoms.   

The negative effects associated with premenstrual syndrome (PMS) are the combined result of a number of factors. One of these is inflammation caused by modern diets high in refined carbohydrates and processed foods—in particular the heavy use of vegetable oils rich in inflammation-promoting omega-6 fatty acids. PMS is also the result of hormonal changes that occur naturally during the course of the cycle but which may be pushed in an unhealthy direction by stress and nutrient deficiencies.

Estrogen’s Importance

Two of the most significant hormonal states that contribute to PMS are elevated total levels of estrogen in the body and an imbalance of particular estrogen fractions most commonly a low ratio of 2-hydroxyestrone to 16-hydroxyestrone. Proper estrogen levels support fertility and the reproductive system bone health and secondary female sex characteristics. However excess estrogen and specifically imbalanced ratios of hormone metabolites can lead to many of the uncomfortable physical and psychological effects associated with the menstrual cycle.

Estrogen can be elevated for many reasons. Our modern diet lifestyle and environment provide a one-two-three punch to healthy hormone levels. Many people don’t have the time (or make the time) to prepare meals using fresh foods. In particular the family of cruciferous vegetables—which includes broccoli cabbage Brussels sprouts kale cauliflower and others—contains compounds known to support healthy estrogen balance. In addition to clearing endogenous hormones the liver is also charged with metabolizing the exogenous compounds with endocrine activity we’re exposed to daily through pesticides cosmetics plastics and artificial growth hormones given to animals whose meat and dairy products enter the food supply. 

Nutrition Support

The foundation of a diet designed to ameliorate PMS symptoms is one that supports total body health and vitality: whole unprocessed foods low in refined carbohydrates; ample amounts of brightly colored vegetables particularly the cruciferous vegetables; and high-quality sources of protein and fat such as grass-fed hormone-free beef wild-caught fish and whole eggs from pastured hens. Other helpful nutrients include herbs and spices with well-regarded antioxidant and anti-inflammatory properties such as ginger rosemary turmeric and moderate amounts of red wine.

There are a number of supplements that may also be beneficial for strategies to improve PMS naturally. Calcium-d-glucarate may be helpful as it supports the liver’s phase II detoxification (glucuronidation) of excess estrogen. It also inhibits beta-glucuronidase a colonic microfloral enzyme capable of de-conjugating and making available for reabsorption estrogen intended for excretion.

Di-indolylmethane (DIM) may also assist in restoring healthy estrogen ratios. DIM is formed during the digestion of cruciferous vegetables but in supplement form we are able to provide the body with a higher concentration than would come from typical vegetable intake. Women experiencing severe PMS might benefit from these higher levels.

High-quality fish oils rich in omega-3 fatty acids may also enhance natural PMS relief.  Omega-3s can help restore the ever-important proper balance of omega-3 and omega-6 fats thereby supporting an appropriate inflammatory response. Together a combination of simple dietary changes and valuable and nutrition strategies can thankfully offer significant support and relief for many women during their menstruating years.