Pre Menstrual syndrome (PMS) can be due to a hormone imbalance which is often due to excess estrogen. Endometriosis is also an estrogen dependent inflammatory disease. With either condition, reducing inflammation through diet can assist with symptoms, along with improved gut and liver function.
Below are some tips on reducing period pain symptoms through good nutrition:
- Eating foods high in antioxidants (colourful fruits, berries, vegetables, tea) can reduce inflammation in the body
- People intolerant to gluten and dairy (especially A1 proteins) can see a marked reduction in inflammation by reducing or eliminating amounts in their diet
- Studies have linked red meat consumption with PMS and general inflammation – certainly limit to several servings per week, lean, unprocessed meat
- Increase Omega 3 fat intake either through cold water fatty fish (tuna, salmon, Herring, sardines) or through 1g of fish oil tablets (containing 250-500mg of both DHA and EPA) daily and reduce Omega 6 fats found in vegetable and seed oil.
- Reduce processed foods as they often have added salt which increases fluid retention, and additives which interfere with gut function and are high in inflammatory agents.
- Avoid excess added sugar as too much leads to high insulin levels which then results in a drop in blood glucose, which increases low grade ongoing inflammation
- Avoid artificial trans fats in foods such as margarine, and processed foods which can increase inflammation
- Eat lots of fibre in the lead up to your period, and remember to watch your salt intake.
Read more about balancing your hormones through food here ; or for more detailed information on achieving healthy hormone balance through good nutrition, check out the healthy happy hormone nutrition guide, which contains over 10 downloads, including the 13 page Getting started guide to healthy happy hormones. All for the same price as a cup of coffee !