PMS: the main signs and symptoms, and simple strategies to reduce it.

Oh the dreaded PMS, I’m sure the majority of us vulva owners have experienced it at some point. But did you know we don’t have to?!

Premenstrual syndrome (PMS) is a term that describes signs and symptoms vulva owners may experience in the luteal phase (after ovulation and before bleed) of their menstrual cycle with most of these symptoms ceasing once the bleed begins. It is believed that as many as 75% of menstruating vulva owners have experienced some form of PMS. For some the symptoms can be mild to moderate and don’t interrupt day-to-day activities however, for others it can be so severe they have to take days off and so on. In some severe cases, it may even be a case of premenstrual dysphoric disorder (PMDD) however, for this week we will focus on PMS.

PMS symptoms can vary between physical and emotional, intensity and length. These are the most common:


· Bowel irregularities (constipation or diarrhoea)

· Abdominal cramping

· Clumsiness

· Swollen or tender breasts

· Backache

· Abdominal bloating

· Acne flare-up

· Headache


· Fatigue

· Mood swings

· Lowered libido

· Appetite changes

· Sleep changes

· Irritability

· Increased anxiety

· Lowered mood

So now you know what PMS can look and feel like. Why does it actually happen? PMS is thought to occur due to an abnormal hormonal fluctuation that can be influenced by a multitude of things. And this generally requires a more in-depth investigation to uncover what imbalance there is and why. However, here are some simple things anyone can do to support your hormones and reduce your PMS.

1. Ensure you’re hitting your daily requirement for protein each day.

2. Eat zinc-rich plant foods regularly and/or take a supplement acutely (zinc is not safe long term).

3. Increase your dietary fiber to support excess hormone clearance via waster elimination.

4. Increase essential fatty acids in your diet. And/or take an algae oil supplement.

5. Get blood work done yearly to ensure your basics are at optimal levels. Particularly Vitamin D and iron.

6. Support your nervous system by reducing stress, reducing the use of stimulants (caffeine), and prioritizing sleep.

Even these simple strategies can have a significant impact on reducing PMS and supporting your hormones.

Let me know if you try any below.

And if you would like more in-depth and personalized support, book in for a 1:1 consult and we will get those juicy hormones in check in no time!

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