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WHAT CAUSES PMT
HORMONES
It is generally accepted that the primary cause is an imbalance in the two regulating hormone oestrogen and progesterone. The higher the oestrogen levels the greater the risk of PMT.
There is good evidence that suggests this is why our vegetarian sisters who eat vegetable protein like soya and tofu, which contain phytoestrogens, suffer very little with PMS. Phytoestrogens contain natural but weak plant oestrogens and paradoxically when you eat these compounds, oestrogen levels in the body fall, if they are too high, or are supplemented if they are low.
Fennel, tarragon, red clover, licorice and peanuts all contain phytoestrogens.
LOW BLOOD SUGAR
Women with PMT often suffer from low blood sugar levels causing one of the most common symptoms of PMT, the urge to binge on sweet sugary foods, chocolate, which is actually exacerbating mood swings and depression.
It is not certain why this happens but it appears that insulin which moves sugar out of the blood stream to supply the cells, works more efficiently prior to menstruation. With less glucose in the blood there is less available to the brain and so it sends out those “give me chocolate “ messages. By eating sweet foods you are creating a glucose rush which sends blood sugar levels sky high which then very quickly drops again as insulin rushes in to clear it out of the blood stream again. It’s far better to nibble on complex carbohydrates because they are absorbed far more slowly than sugar and so stabilises your blood sugar that in turn will control the sugar cravings. This is also the best way to lose weight.
For the 10 days to two weeks prior to menstruating eat a small snack of complex carbohydrate every 3/4 hours, ~ whole grain bread, beans, cereal, oatmeal, crackers, Eating complex carbohydrates once again has the added bonus of increasing seratonin levels. Carbohydrate based meals will keep you full and prevents sugar cravings, include root vegetables and leafy green vegetables which have the added bonus of being high in calcium and magnesium. Some fruits are very high in sugar so stick to apples, pears, oranges and not the more exotic varieties like pineapple, grapes and melons.
For some women however it is important to avoid wheat during this time as it contains gluten, a protein that tends to increase bloating and weight gain. You need to put it to the test and notice how you feel after consuming products like for example shredded wheat.
Simple carbohydrates are BAD. Anything made with white flour or sugar, and animal fats.
FAT IN YOUR DIET
Fats are another factor, as many women crave high fat things. Doughnuts, ice cream, crisps etc. The kind of fat you eat before your period and also the quantity will affect the severity of your symptoms. The worst kind not surprisingly is saturated fat from full fat dairy products, meat and many processed foods. Saturated fat causes oestrogen levels to rise, which worsen virtually all PMT symptoms.
It is generally accepted that the primary cause is an imbalance in the two regulating hormone oestrogen and progesterone. The higher the oestrogen levels the greater the risk of PMT.
There is good evidence that suggests this is why our vegetarian sisters who eat vegetable protein like soya and tofu, which contain phytoestrogens, suffer very little with PMS. Phytoestrogens contain natural but weak plant oestrogens and paradoxically when you eat these compounds, oestrogen levels in the body fall, if they are too high, or are supplemented if they are low.
Fennel, tarragon, red clover, licorice and peanuts all contain phytoestrogens.
LOW BLOOD SUGAR
Women with PMT often suffer from low blood sugar levels causing one of the most common symptoms of PMT, the urge to binge on sweet sugary foods, chocolate, which is actually exacerbating mood swings and depression.
It is not certain why this happens but it appears that insulin which moves sugar out of the blood stream to supply the cells, works more efficiently prior to menstruation. With less glucose in the blood there is less available to the brain and so it sends out those “give me chocolate “ messages. By eating sweet foods you are creating a glucose rush which sends blood sugar levels sky high which then very quickly drops again as insulin rushes in to clear it out of the blood stream again. It’s far better to nibble on complex carbohydrates because they are absorbed far more slowly than sugar and so stabilises your blood sugar that in turn will control the sugar cravings. This is also the best way to lose weight.
For the 10 days to two weeks prior to menstruating eat a small snack of complex carbohydrate every 3/4 hours, ~ whole grain bread, beans, cereal, oatmeal, crackers, Eating complex carbohydrates once again has the added bonus of increasing seratonin levels. Carbohydrate based meals will keep you full and prevents sugar cravings, include root vegetables and leafy green vegetables which have the added bonus of being high in calcium and magnesium. Some fruits are very high in sugar so stick to apples, pears, oranges and not the more exotic varieties like pineapple, grapes and melons.
For some women however it is important to avoid wheat during this time as it contains gluten, a protein that tends to increase bloating and weight gain. You need to put it to the test and notice how you feel after consuming products like for example shredded wheat.
Simple carbohydrates are BAD. Anything made with white flour or sugar, and animal fats.
FAT IN YOUR DIET
Fats are another factor, as many women crave high fat things. Doughnuts, ice cream, crisps etc. The kind of fat you eat before your period and also the quantity will affect the severity of your symptoms. The worst kind not surprisingly is saturated fat from full fat dairy products, meat and many processed foods. Saturated fat causes oestrogen levels to rise, which worsen virtually all PMT symptoms.
The information contained in these pages is intended only as a layman’s guide.
It is not intended for use in place of conventional medicines but only as a back up.
I strongly recommend that you discuss it with your G.P. before starting any course of supplements or alterative therapy
It is not intended for use in place of conventional medicines but only as a back up.
I strongly recommend that you discuss it with your G.P. before starting any course of supplements or alterative therapy
