PMS - It’s Not Normal.

Premenstrual syndrome (PMS) isn’t just an inevitable part of the monthly cycle - it’s a sign of underlying imbalances in hormones, neurotransmitters, and inflammation.

Irritability, low mood, anxiety, bloating, fatigue, and cravings are all influenced by diet, stress, inflammation, liver function and digestive health.

Your Menstrual Cycle: A Monthly Report Card on Your Hormonal Health 

We often encourage our patients to think of their period as their monthly report card. When our hormones are balanced, our cycle arrives smoothly, regularly, and without PMS symptoms. However, more often than not, women present to our clinic experiencing a wide range of uncomfortable symptoms leading up to, and during, their period. Despite what many of us have been told, PMS is not a normal part of being a female. 

What Your Cycle Is Telling You 

In clinic, we see women experiencing symptoms from head to toe—painful periods, back pain, migraines, cramps, bloating, digestive issues, mood swings, and intense food cravings. Many have struggled for years, believing these symptoms are just a normal part of their cycle. But that’s far from the truth. In reality, when the body is out of balance, it communicates through these symptoms, signaling what needs attention

PMS symptoms typically fall into five categories - nutrient deficiency, hormonal imbalances, neurotransmitter fluctuations, inflammation, and lifestyle factors such as stress and sleep. You may experience one or a combination of these, and your symptoms provide key information about the underlying imbalance or deficiency.

1. Mood & Neurotransmitter Imbalances

   Symptoms: Anxiety, irritability, mood swings, low mood, tearfulness, and overwhelm.
   Root Causes: Low progesterone, high estrogen, low serotonin or GABA, and elevated cortisol from chronic stress.

2. Fluid Retention & Estrogen Dominance

   Symptoms: Bloating, puffiness, breast tenderness, and fluid retention.
   Root Causes: High estrogen, sluggish liver detoxification, poor lymphatic drainage, and excess aldosterone (fluid-regulating hormone).

3. Blood Sugar Dysregulation & Nutrient Deficiencies

   Symptoms: Intense sugar or carb cravings, energy crashes, headaches, dizziness, and irritability between meals.
   Root Causes: Insulin resistance, cortisol dysregulation, and deficiencies in key nutrients like magnesium, B vitamins, and chromium.

4. Inflammatory PMS & Pain Sensitivity

   Symptoms: Menstrual pain, cramping, back pain, migraines, joint pain, and body aches.
   Root Causes: High inflammatory prostaglandins, estrogen dominance, gut inflammation, and deficiencies in omega-3s, magnesium, and vitamin D.

5. Lifestyle & Stress-Induced PMS

   Symptoms: Poor sleep, increased PMS severity under stress, exhaustion, low libido, and irregular cycles.
   Root Causes: High cortisol, poor sleep quality, inadequate recovery from stress, and under-eating or over-exercising.

Supporting Hormonal Balance

Get Comprehensive Testing

Both hormone testing, and nutrient testing is incredibly important to understand what is driving your pre menstrual symptoms.

We will use blood pathology to test nutrients such as Iron, Vitamin B12, Vitamin D, Iodine, Selenium, Magnesium and Zinc. We can also explore hormones via blood pathology - Thyroid, Estrogen, Progesterone, Testosterone, LH, FSH & Prolactin. 

We also utilise the DUTCH Hormone Test. This is a comprehensive hormone analysis that measures various hormone levels and their metabolites using saliva and dried urine samples. It is used to assess sex hormones (estrogen, progesterone, testosterone), adrenal hormones (cortisol, DHEA), and their metabolites.

To learn more about the DUTCH Test - click here

Support Estrogen Detoxification 

Estrogen Dominance drives symptoms such as heavy periods, tender breasts, anger/irritability, fluid retention and pain. Estrogen balance relies heavily on the health of our gut, as well as our liver detoxification pathways. 

• Ensure Daily Bowel Movements

  When bowel movements are infrequent, estrogen can be reabsorbed into the bloodstream, contributing to estrogen dominance. Increase fibre intake, cruciferous vegetables, and ensure adequate hydration. 
  

• Reduce Liver Loaders

  The liver processes estrogen to be cleared from the body. If the liver is exposed to regular sugar, alcohol, caffeine, and processed foods, the body will prioritise these toxins and our estrogen detoxification will take a back seat. Minimizing these substances is crucial support estrogen balance. 
  

• Supplementation

  Nutrients such as DIM, Indole-3-Carbinol, Magnesium, B Vitamins and Turmeric can provide powerful support to help clear excess estrogen from the body. Work with a practitioner to put together a personalised prescription.
  
  
  

Improve Progesterone Production

Progesterone is the main hormone of the luteal phase which begins after ovulation, followed by a drop in progesterone (and estrogen) triggering the beginning of your period.

When your body doesn’t make enough progesterone, estrogen can become too dominant, throwing off your hormone balance which may interfere with regular ovulation. Low levels of progesterone impact mood leading up to our period, as it is our calming, anti-anxiety hormone. PMS symptoms such as anxiety, irritability, acne, headaches and poor sleep can come from low progesterone. 

• Reduce Stress Levels

  Cortisol, our primary stress hormone, and progesterone are both derived from the same precursor, pregnenolone. When stress levels are high, the body prioritises cortisol production, diverting pregnenolone away from making progesterone - a process known as the "pregnenolone steal."

• Ensure Adequate Calorie Intake

  Your body's progesterone production depends on adequate nutrition and energy intake, particularly if you exercise regularly. When you don’t eat enough, your body enters survival mode, focusing on vital functions rather than reproductive health.

• Supplementation 

  Vitex, Vitamin B6, Zinc, Magnesium Omega-3s and Vitamin C naturally support progesterone levels, promote ovulation, reduce cortisol levels and provide the building blocks for this hormone. 
  
  

Balance Blood Sugars 

Stable blood sugar levels is key to managing PMS symptoms and overall hormone balance. Frequent swings in blood sugar can lead to mood changes, cravings, tiredness, bloating, and headaches. When blood sugar is unstable, insulin levels go up, which in turn can raise estrogen levels and interfere with progesterone production.

• Macronutrient Balance of Meals 

  Adequate protein, fat, fibre and carbohydrates is important at each main meal to ensure stable blood sugars. 

• Have a High Protein Breakfast  

  How you start your day is key to keeping your blood sugar levels steady. Eating a high-protein breakfast helps balance your blood sugar, boost your energy, reduce cravings, and keep your mood stable. It also prevents a spike in cortisol, the stress hormone, which can rise when blood sugar is low. By providing your body with protein in the morning, you support your adrenal glands and maintain stable cortisol levels, leading to less stress, better energy, and improved focus throughout the day.

Lower Inflammation 

Inflammation in the body can raise the levels of prostaglandins (chemicals in the body that promote pain and further inflammation), which can intensify cramps, headaches, and digestive problems before your period. It also reduces serotonin, a neurotransmitter that helps regulate mood, leading to symptoms like mood swings, anxiety, and depression.

• Minimise Inflammatory Foods

  Highly processed and refined foods, excessive sugar intake, trans fats, some vegetable oils, gluten and for some women, dairy, can promote inflammation
  

• Address Gut Health 

  Your gut health is crucial in regulating inflammation throughout the body. A healthy gut helps support the immune system, maintain a strong intestinal barrier, and prevent chronic inflammation. On the other hand, when the gut becomes imbalanced (dysbiosis), leaky, or inflamed, it can trigger widespread inflammation in the body.

Through functional testing, targeted nutrition, and lifestyle changes, we help women achieve symptom-free cycles and optimal hormonal health. If you’re ready to get to the root cause of your PMS and take control of your health, book a consultation today.