The experts explain PMT

by Taryn Davies | 15 October 2014

PMT (Pre-menstrual tension) plays havoc with women's lives, according to new research by vitamin brand Healthspan and small changes you can make to your lifestyle could help.

Health on Female First

Nearly a quarter of females surveyed said it was having an impact on their mood and relationship every month. Over a 1,000 men also chipped in to the survey declaring that PMT was actually having an even larger affect on their partner’s moods than their partners thought. Over 35% of men said during the time of the month they noticed major variations in their partners moods.

There are different types of PMT but women can have a mixture of all of these - there’s no set rule for PMT.

Type A- Anxiety.

Mood swings, irritability, nervous tension, anxiety

Type C - Cravings

Cravings for sugar-based foods, increased appetite, fatigue, headaches, short-lived energy, anxiety, and heart pounding and low blood sugar

Type H- Hyper hydration

Excess fluid retention, breast tenderness and increase in size, abdominal bloating. This is often exacerbated by stress.

Type D -Depression

Low mood but almost confusion, forgetfulness, withdrawal, clumsiness can also be present.

We’ve asked the UK’s top experts to share their advice on how women can tackle PMT.

Sally Brown, psychotherapist and health expert:

1. Try and be kind to yourself. Give yourself a break and don’t take on too much.

2. Try and keep a diary of your symptoms and how they have affected you if you can for a few months. This will help you plan coping strategies such as avoiding certain stressful situations when you feel at your worst.

3. Mindfulness exercises can help you take a step back from negative or angry thoughts so they don’t have such an impact on your mood. Try Be Mindful Online from the Mental Health Foundation (mentalhealth.org.uk).

Dr Nyjon Eccles, BSc MBBS MRCP PhD, www.thenaturaldoctor.org.

1. Check progesterone to oestrogen ratio as often PMS can be due to a progesterone deficiency. This can be done via a simple test. 2. The MN8 magnetic device worn in the underwear has been demonstrated to relieve period pain in 3 out of 4 women but also seems to help PMS significantly. It can be worn for this purpose during the latter half of the cycle. It works by changing favourably the balance in the autonomic nervous system. 3. Loss of excess pounds can also help PMS possibly due to a reduction in circulating oestrogen levels which, as stated above, can lead to a relative progesterone deficiency.

Dr Sarah Brewer, GP, Registered Nutritionist advises:

1. Some research suggests that PMS is worse when blood sugar levels are low. Plan your diet around foods with a low glycaemic load (these are low in sugar and rich in protein and fibre). These foods will help to maintain steady blood sugar levels throughout the day which may help with mood swings and irritability. Try opting for complex carbohydrates such as oats, brown rice, quinoa and pulses. 2. Magnesium supplements may improve PMS-associated fluid retention (weight gain, oedema, mastalgia, bloating, headache) and B6 has been shown to help with the emotional symptoms of PMS. You can find these nutrients in foods such as avocado, chicken, bananas, seeds, pulses and soya beans. You may also want to consider a supplement to see if it helps.

A randomized, placebo-controlled trial of 170 women found that Agnus castus extracts significantly reduced irritability, mood changes, headache and breast fullness.

Dr Hilary Jones, GP and health expert on Good Morning Britain says:

When lifestyle changes such as exercise and cutting back on sugar or smoking doesn't ease PMS symptoms there are other treatments to try.

Acupuncture can be beneficial as can progesterone suppositories to balance out the hormone fluctuations in the days prior to period.

Bromocriptine and norethisterone are two other powerful synthetic hormones which are helpful in severe and resistant cases.   

Christina Howells, at www.bodybychristina.com specialises in working with women and suggests:

Your body needs to move to help balance your hormones especially if you’re feeling anxious or low. It goes without saying than stress reduction is important at this time as well as movement that can help regulate bowel movements to excrete excess oestrogens.

You want to take time to calm your mind and physical body and this is where yoga can be so beneficially. You will leave the place feeling in a “different frame of mind and calmer.

This is not the time for high intensity, which may only accentuate cravings and fluctuations in blood sugar and leave you feeling more exhausted.

I would recommend fun activities that you enjoy that get moving but don’t exhaust you. A power walk, dance class, group pilates class or once again a flowing yoga class can all do the trick.

And finally, Rob Hobson, Healthspan Head of Nutrition advises taking a look at diet:

1. Make sure you get enough calcium in your diet each day. Research has shown that women with high levels of this mineral in their diet experienced fewer symptoms of PMS. As well as diary foods you can find calcium in dark green vegetables, soya beans, fortified plant milks and almonds. 2. Soya foods such as edamame, tofu and fortified soya milk contain plant compounds called phytoestrogens that may reduce the effect of oestrogen on the body so reducing symptoms such as breast tenderness. Try the recipe below for a nourishing snack. 3. Avoid processed foods that contain hydrogenated fats as these can reduce the levels of anti-inflammatory protaglandins that can reduce inflammation and encourage healthy brain function which may positively impact on mood.

Useful websites:

http://www.pms.org.uk

http://nutritionexpert.healthspan.co.uk

www.thenaturaldoctor.org

Edamame bean and pumpkin seeds

Serves 2

160 calories per serving

Rich in phytoestrogens

120g frozen edamame beans (soya beans)

25g pumpkin seeds

1 stick celery, finely sliced

Coriander, chopped