Why Your PMS Isn’t Normal (and What to Do About It)
Many people think mood swings, cravings, or fatigue before their period are “just part of being a woman.” But severe or disruptive Premenstrual Syndrome (PMS) symptoms are not something you just have to live with. Understanding why these symptoms happen can help you take control and feel better.
The Science Behind PMS
Sensitivity to Normal Hormones:
PMS isn’t caused by abnormal hormone levels (your estrogen and progesterone are often completely normal). The issue is how your central nervous system responds to those normal shifts.
During the luteal phase (after ovulation):
Progesterone rises → then drops if pregnancy doesn’t occur.
This drop can affect serotonin, your “feel-good” neurotransmitter.
The sensitivity to this drop in progesterone can trigger:
Mood swings
Anxiety
Irritability
Emotional reactivity
Prostaglandins & Inflammation:
Right before your period, your body releases prostaglandins, hormone-like compounds that trigger uterine contractions to shed the lining.
Too many prostaglandins =
Stronger cramps
Headaches
Nausea
Increased inflammation
Loose stools or digestive changes
Inflammatory diets (high in saturated and trans oils, sugar, low omega-3 intake) can worsen prostaglandin production and intensity of symptoms.
Blood Sugar Swings:
If your blood sugar crashes, your brain perceives it as a stress signal, and PMS symptoms can feel worse. Blood sugar instability can lead to:
Cravings
Irritability (“hanger”)
Fatigue
Dizziness
Low mood
Nutrient Status:
Certain nutrients directly support neurotransmitters, hormone metabolism, and mood regulation. Deficiencies can amplify PMS.
Key nutrients include:
Magnesium - relaxing, supports serotonin, reduces cramps
Vitamin B6 - supports neurotransmitter production
Zinc - helps regulate hormone metabolism and mood pathways
Vitamin D - modulates inflammation and mood
How to Reduce PMS
Balance Blood Sugar: Eat protein + fiber + healthy fats at each meal.
Examples:
Eggs + avocado + greens
Chickpea salad
Greek yogurt + berries + nuts
Stir-fry with tofu/chicken + vegetables
Increase Anti-Inflammatory Foods: Helps regulate prostaglandins.
Add:
Omega-3s (salmon, walnuts, chia, flax)
Berries
Olive oil
Leafy greens
Herbs + spices (ginger, turmeric)
Boost Key Nutrients: Focus on magnesium-rich and B6-rich foods daily in the luteal phase.
Magnesium food sources: pumpkin seeds, almonds, spinach & leafy greens, black beans, avocado, dark chocolate (70–90%)
Vitamin B6 food sources: bananas, chickpeas, potatoes, chicken & turkey, salmon & tuna
Cycle Tracking: Track symptoms for 2-3 cycles. This helps you see how symptoms line up with each menstrual phase and makes patterns much easier to spot.
You can track:
Menstrual flow + cycle length
Mood and emotional shifts
Energy levels
Food cravings
Cramps or pelvic pain
Bloating or water retention
Bowel changes (loose stools, constipation)
Takeaway
PMS is common, but you don’t have to push through it every month. Supporting your nervous system, balancing blood sugar, reducing inflammation, and getting key nutrients can help reduce symptoms. Over time, this also builds resilience to your natural hormonal fluctuations.