The root cause of PMS is unknown, but looking at what can influence your hormones and serotonin levels can give you an idea as to what may influence PMS development– and how to manage it, according to “The Hormone Fairy Godmother,” Lacey Dunn, MS, RD, LD, CPT, who is author of The Women’s Guide to Hormonal Harmony: How to Rebalance Your Hormones, Master Your Metabolism, and Become the Boss of Your Own Body.
“PMS is greatly associated with hormonal imbalances such as estrogen dominance, low progesterone, nutrient deficiencies, inflammation, as well as serotonin and GABA dysregulation (two of your relaxing brain neurotransmitters),” says Dunn. “Some potential causes include high estrogen, low progesterone, hypothyroidism, heavy metal toxicity, cortisol dysregulation, endocrine disruptors, inflammation, stress, gut dysbiosis, infection, illness, or nutrient deficiencies.”
1. Focus on color: Fill up on all the colors of the rainbow in your fruits and vegetables to increase the number of antioxidants and polyphenols in your diet.
2. Power up the cruciferous veggies: These superpowered veggies can help you to detoxify excess estrogen.
3. Fix your fats: Focus on consuming healthy fats such as avocado, fatty fish such as salmon, eggs, olive oil, nuts, and seeds. Try to reduce processed vegetable oils: corn, canola, soybean, sunflower, and cottonseed.
4. Cut the crap: Avoiding excess added sugars, alcohol, and removing your own food intolerances is crucial to decrease inflammation, which can make PMS a demon.
5. Focus on fiber: Fiber helps you to naturally detoxify your estrogen and helps to feed your gut microbiome by feeding your good gut bugs. A messed-up gut can contribute to heavy PMS and pose a threat to your overall health, so make sure to prioritize your fiber.
6. Drink your water: Aim for at least 1 gallon of water per day.
7. Balance your blood sugar level: Going up and down in a blood sugar rollercoaster can heighten your PMS.
8. Remove endocrine disruptors: These chemicals will disrupt your hormonal symphony and wreak havoc on your health.
9. Supplement Smartly: Supplements can be highly beneficial to help reduce your risk of PMS and decrease inflammation.
10. Manage Stress: High-stress levels and lack of self-care will lead you to PMS problems.
