4 ways to make PMS worse (also, how to fix it)
Over the past two years, I’ve seen a huge uptick of moms in my practice seeking help for their PMS or her much worse side-kick PMDD. These symptoms tend to get worse with age as we approach perimenopause, and are inseparable from the hormonal fluctuations throughout our cycles, which can happen any time at any age.
The cool thing? PMS responds super well to dietary changes. Like, so well even I'm surprised sometimes. Since PMS is such a poor responder to medical intervention (the key treatment being the birth control pill) this is pretty major. Before we get into common symptoms and how to eat in order to reduce them, lemme address a common misconception.
PMS is not just your hormones getting mad at you for no reason.
PMS is that time of the month when your feel-good hormones dip before your period, and that loss of hormones gives you all sorts of mood and physical symptoms.
3 days per month? Manageable.
10 days out of a shrinking 21 day cycle? Not so much. (Side note: if your cycle is less than 26 days, we have a problem.)
Here are the most common symptoms of PMS that I see with my patients:
Mood changes
These can be pretty severe, and are the number one reason people come to me for help with their PMS. This usually shows up as depression, anxiety, or irritation a few days before your period starts and can last for 2+ weeks out of the month, making parenting and other relationships extra difficult.
Sore boobs
Sometimes it’s subtle, and sometimes it’s so bad that you have to hold ‘em when you walk down the stairs.
Bloating and period weight gain
A small amount of extra poundage is fairly normal, but when the scale is up 5+ and you have to wear different clothes for a week, this is a sign that something’s off.
Cravings
Chocolate, carbs, and sugary foods are most common, but any insatiable craving counts here.
Night sweats
Soaked sheets aren’t just reserved for the glories of postpartum. Night sweats each month before or during your period are a sign that your hormones need some support.
Fatigue before and during your period
Part of this is your body telling you to slow down in this phase of your cycle. But like anything, there's normal and then there's too much. If fatigue feels excessive, trust yourself. It doesn’t have to feel like this.
Stress intolerance
This is related to mood changes, but it deserves its own spot. Stress intolerance is when you have big reactions to things that used to roll off your back. This is a common symptom of burnout so it isn’t always related to PMS, but if it's happening cyclically and goes away after you get your period, then it's likely hormonally driven.
You certainly don't need to have all of these to be officially experiencing PMS or PMDD. For most of my patients, the mood changes are the most bothersome symptom (and the least likely to respond to meds). And even though these symptoms are all related to hormonal and metabolic changes at a specific time in your cycle, it's what you do all month long that matters!
The 4 most common PMS mistakes I see moms make :
Long days & late nights
This is the typical "mom life" hustle that leads to legit burnout, and sometimes the first sign is bad PMS. If you take anything from this article or my work in general, let it be this: please get more help in any way that is accessible to you, and take some sh*t off your plate.
Nutritional deficiencies
This is the biggest factor I see with my clients, and why I always run a comprehensive nutrient panel when I work 1:1 with anyone. The cracks in our nutrient stores tell a HUGE story, and deficiencies in B6, Calcium, D, Magnesium, Zinc, and Iodine are directly linked to PMS symptoms. (Fun fact! Chocolate cravings can often be due to magnesium deficiencies.)
Skipping meals or cutting carbs (especially in the luteal phase)
You've heard me say it, but I’m gonna keep telling you. You will always feel like crap if you are not eating 3 full meals per day. Your metabolism changes throughout your cycle, and your need for carbohydrates is slightly higher after ovulation. Cutting the carbs then can lead to more fatigue and cravings.
Hardcore exercising all month long
The ups and downs of our cyclic hormones really do need us to make changes. We're on a 28(ish)-day cycle, not a 24-hour one. We have to listen to our mom bods and make adjustments, and that means adjusting the intensity of our workouts.
Don’t let PMS scare you. Like most hormonal issues, you can find real relief by giving your body the core nutrition and rest that it needs, regular meals, matching exercise to your energy level, and smart supplementation based on your labs are the way forward.
Looking for more help? No PMS mama drama journey is the same. So click here to get expert insight, custom recommendations, and ongoing support for your health.
