 Women struggle with symptoms of PMS and think that they are powerless to change it. Granted, there are sometimes underlying medical causes for heavy periods and PMS symptoms, but in the vast majority of cases symptoms can be relived by dietary and lifestyle changes. Even if there are medical conditions, these modifications can help everyone. *All nutritional and fitness info should be discussed with your doctor before any changes to diet or exercise regime are implemented. I was not planning on writing this article (it is not on my ever-growing list of over 100 topics I plan on covering!), but in my daily conversations with women - friends, clients, gym patrons - it is probably one of the topics that comes up the most often. I admit that I am a sugarholic; I manage to avoid sugar and keep my cravings at bay, however I know that one slip can bring it all rushing back. One of the tactics I use to remind myself that I need to avoid sugar is the difference avoidance makes to my period and PMS. I used to suffer from extreme breast tenderness that would often start two weeks before my period and last until it was over; I had to wear two sport bras every time I ran (unusual for a B-cup) and plan outfits around my increased, swollen size. And then I cut sugar, and it all went away. I now use a period tracker to keep me alerted of when I am about to get my period otherwise it catches me completely by surprise. If I slip, and eat sugar (Christmas!) then it will take me a few months to get back to normal. Sugar and Estrogen What does sugar have to do with PMS? Sugar has many effects on the body, most markedly on insulin; when we consume sugar our body sugar levels rise prompting our pancreas to release insulin in order to lower the blood sugar level back to normal (read more: Insulin: Friend or Foe?). Insulin also performs many other functions, including sweeping nutrients into our cells, storing extra glucose as fat, regulating hormones, including testosterone, as well as moderating production of the protein called Sex Hormone Binding Globulin (SHBG) which binds excess estrogen and testosterone in the blood. When the body is functioning normally, and we are “insulin sensitive” it doesn’t take a large amount of insulin to regulate our blood sugar; however, as we consume more and more sugar our body becomes “insulin resistant” and our pancreas must produce more and more insulin to keep our blood sugar levels in check (much like how our body becomes resistant to the effects of caffeine and we need high levels of it to feel an effect). Foods high in sugar are obvious causes of blood sugar spikes, however any refined carbohydrates will induce almost the same spike (read more: Insulin: Friend or Foe?). This includes processed and packaged foods such as cereal, flavoured yogurt, white pasta, juices and soft drinks, granola bars, muffins, croissants and crackers, as well as fruits, especially bananas, apples and of course dried fruit. Even when it comes to bread the options are limited; white bread is obvious to avoid, however check the label of most whole grain “healthy” bread and you will find added sugar, sometimes in less obvious forms such as molasses, brown rice syrup or agave. Avoiding all of these may be hard, however in moderation they can be included as long as we are also consuming adequate levels of fibre, protein and healthy fats which will help lessen their glycemic load and the resulting insulin release. Each time insulin is released into the blood it lowers our levels of SHBG, meaning that the estrogen in our blood can not bind to their receptors and instead it stays free in the blood. Insulin also increases production of testosterone which is then converted into even more estrogen by belly fat tissue. If we are constantly releasing insulin – either because we are frequently spiking our blood sugar, or because we are insulin resistant – then the levels of estrogen continue to rise and the ratio of estrogen to progesterone becomes too high. Progesterone is another sex hormone which is known for keeping us happy and calm, vs estrogen which can cause irritability, anxiety, headaches, bloating, breast tenderness, backaches, insomnia, and more. Estrogen and Fat Stores As seen above, increased insulin leads to amplified production of testosterone which is converted to estrogen by our belly fat, and the lower level of SHBG means that the estrogen stays free in our blood. This high estrogen level has a direct impact on fat cell storage, in particular belly fat; the excess estrogen signals our body to store more fat in our fat cells (anticipating pregnancy), and in turn the fat cells produce more estrogen. This creates a vicious cycle, leading to abdominal weight gain and estrogen dominance. And this is not the only vicious cycle created by extra belly fat; this increase in fat storage signals the liver to produce extra fatty acids, the building blocks of fat cells. This elevated level of fatty acids also contributes to insulin resistance, prompting more and more insulin to be released, which again signals the liver to produce more fatty acids…..hence the vicious cycle. The liver is also responsible for clearing the body of old hormones – especially estrogen – and if it is overburdened filtering sugar, alcohol and processed food it is unable to process and flush the estrogen. Estrogen and PMS Estrogen dominance is a concept first created by Dr. John Lee and is a term used to describe an imbalance of estrogen to progesterone. These hormones are two of the primary female sex hormones that take turns in the process of maturing and releasing eggs from the ovaries to prepare for pregnancy. When they are balanced they work well together; estrogen stimulates tissue growth in our uterine lining, and progesterone signals the body to release it, causing menstruation. The more estrogen in our system the more lining created during the luteal phase of our cycle, leading to heavier periods. This high level of estrogen also means elevated symptoms of PMS, and the relatively lower levels of progesterone (in relation to estrogen) can not balance out the symptoms with it’s “feel good” characteristics. Other factors contributing to estrogen dominance Sugar is not the only culprit contributing to estrogen dominance:
As you can see, there are a myriad of reasons to cut sugar, processed foods and refined carbohydrates, and increase intake of whole grains and vegetables. Broccoli in particular has many traits that enable it to help with PMS symptoms, including helping with weight loss, improving insulin resistance and metabolism, and balancing gut flora (read more: Broccoli the Wonder Food). I tell countless women about my personal experience with cutting sugar and relieving my PMS symptoms, and I have yet to meet someone who has said “makes sense, I will cut out sugar and refined carbs for three months and see how it affects my PMS”. My observations and advise is almost always met with non-committal comments and skeptical looks; sometimes because they are not convinced it would work, and sometimes because they are not convinced they can do it. And I get it, cutting sugar and refined carbs is hard! As a sugarholic I understand as it is a daily battle I live with; I no longer crave sugar, however every time I am placed in a sugar situation (family consumption, celebrations etc.) I am tempted. I say no, drink my tea instead and take comfort in the fact that I am making the right decision for my health. *All nutritional and fitness info should be discussed with your doctor before any changes to diet or exercise regime are implemented. Change nothing and nothing will change; without change, there can be no progress!  Comments are closed.
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