Dietary Principles
A fundamental principle for managing PMS for most women is to eat meals and snacks that provide both protein and carbohydrate.
Do not be afraid of carbs
One of the most important dietary factors for balancing hormones is to keep your blood sugar level even. Eat plenty of complex, unrefined carbohydrates such as whole grains (oats, brown rice, whole-grain bread and pasta, millet), beans (lentils, soya beans, kidney beans) and plenty of vegetables. However, do cut out all refined carbohydrates such as white bread, white pasta and rice, cakes, biscuits and sweets, and any foods containing added sugar (check labels as there will be more foods than you think - even bread, often has sugar added to it).
Get the right five a day
Although eating plenty of fruit and vegetables has many benefits, vegetables such as broccoli and cauliflower are especially beneficial for PMS sufferers, as they contain a substance called diindolymethane (DIM). DIM has been shown to mop up excess oestrogen and therefore relive the associated problems such as weight gain, PMS, acne and menopausal symptoms.
Out with the bad, in with the good
Cut back on 'bad' saturated and hydrogenated fats (found in meat, dairy products and processed foods, such as cakes, biscuits and junk food), as these have no nutritional value. Replace these fats with the essential fats found in oily fish, nuts, seeds and vegetable oils. These good fats are especially important for menstruating women as they help to prevent inflammation and reduce abnormal blood clotting. Cutting out saturated fats should also help to reduce headaches, menstrual cramps and endometriosis discomfort. In fact, it has been shown that diets high in saturated fats increase oestrogen production and prevent the absorption of the beneficial essential fats.
Bulk up
Not only does fibre help with digestion and reduce cholesterol levels, but it also plays a key role in balancing female hormones. Fibre found in vegetables, fruits and whole grains can absorb excess oestrogen in the gut and prevent it from re-entering the blood. Oat fibre from whole oats or rough oatcakes is particularly good.
Cut the caffeine
Caffeine not only removes vital minerals and vitamins from our body due to its diuretic effect but it's also linked to PMS, in particular breast pain and tenderness. Caffeine in tea, coffee, chocolate, soft drinks and headache tablets is also a stimulant affecting blood sugar levels.
...and the alcohol.
Although it has been all-too-easily accepted that red wine is 'good for the heart', research has actually shown that these effects are only evident in women post-menopause. The liver is one of the key organs for controlling and balancing hormones, as this is where excess hormones can be removed. If the liver is over-taxed by a poor diet and alcohol, this elimination will not occur.
Fight symptoms with phytoestrogens
Phytoestrogens are oestrogen-like, plant-derived substances which are found in high amounts in soya products and various vegetables such as peas and beans; however, despite being similar to oestrogens, they can actually reduce the problem of oestrogen dominance. This is because they lock onto, and block, the body's oestrogen receptors, so protecting against the negative effects of too much oestrogen receptors so protecting against the negative effects of too much oestrogen. Research has found that soya supplementation can help with many pre-menstrual symptoms, including headache, breast tenderness and cramps. Asian women, who typically eat a lot of soya products, have fewer symptoms of the menopause, suggesting a beneficial effect on hormones. Remember to bear in mind, however, that the majority of soya eaten by Asian women is the fermented kind, which is safer and has greater health benefits. The herb red clover also contains several phytoestrogens which may help balance oestrogen dominance.
Herbal and supplemental help
As well as following a well-balanced diet with the addition of some valuable vitamins and minerals, (I recommend) black cohosh, agnus castus/chasteberry, dong quai, dandelion ... to help with hormonal imbalances.
In terms of supplements, the most important are vitamins B3, B6, zinc, magnesium and a combination of fish oil omega-3 fats with borage oil for omega-6 fats.
Patrick Holford
- Balance Your Hormones
