PMS: Cravings, Mood Swings and Bloating [Part 1]
PMS: Cravings, Mood Swings and Bloating [Part 1]
Cravings, Mood Swings and Bloating
Hello, my lovely people
How is your February going? Just a small reminder to take Vitamin D. In the northern hemisphere of the world, we have been without much sun for more than 4 months. We know how important Vitamin D is for our health and PCOS, so just a gentle reminder to take some ❤️.
In today newsletter I wanted to touch on some of the common symptoms of PMS (pre-menstrual syndrome) and why they happen. Some of us with irregular periods might experience these symptoms at random times throughout our cycles. It’s important to notice them as they can give us a clue about our hormone levels.
In this newsletter:
Cravings
Mood Swings
Bloat and GI issues
In the next newsletter:
Weight gain
Cramping
Headaches
Here's a quick recap of what happens in the second part of our cycle: just after we ovulate (if you are lucky and you do), our dominant hormones change from Estrogen to Progesterone. Progesterone's primary role is to grow the lining of the uterus just in case we become pregnant. I have a detailed article and video about ovulation, so if you need a recap, head over here. But please come back to discuss what we feel after ovulation.
Cravings
With progesterone on the rise and estrogen in decline, our bodies are shifting their energy resilience to carbohydrates. Why? If we become pregnant, the body must ensure we have enough stored glycogen and energy to support this new demanding job. In addition, our body requires carbohydrates and energy to build the uterine lining, which you will be shedding with your period (a bit of a waste of energy, but hey, we are here to pro-create).
This raises our metabolism by 5-10% on average. This means our body will burn an extra 100-300 calories. It makes up for this increase in metabolism by making you more hungry and crave more rich in carbohydrates foods (yay).
Honouring your body and eating your carbohydrate intake in the second part of your cycle is important. This is why women who try to cut carbs have difficulty keeping to their diet. Our bodies need energy. Why work against it? Upping your carbohydrate intake intentionally means you can choose more nutritious carbohydrate options such as sweet potato, oats, barley, etc.
Mood Swings
Ah, the good old mood swings. I have a day before my period where I find everyone irritating, and I have ZERO patience for anything. I usually can spot it and remove myself from situations where I can hurt someone (not literally), but sometimes it gets the best of me, and I need to follow up with the “I am sorry I was so direct earlier” message. This has a reason, and I can’t wait to tell you about it.
Guess what? Everything has to do with preparing for pregnancy. The rise in progesterone seems to heighten our sensitivity to any external stimulus. We basically become hyper-aware of the things around us to ensure we detect threats and act accordingly to protect our possible pregnancy. Once we see our body through the lens of evolution, we start realising how many of its functions try to keep us alive to continue the species. (I mean, my genes are pretty cool, so I get it 😂.)
Estrogen also affects us. Estrogen increases serotonin and the number of seration receptors in the brain. It can also modify the production of endorphins and other feel-good chemicals. This is why we can feel amazing in the first part of our cycle. However, in the second part, more erratic estrogen patterns can have the opposite effect, leaving us grumpy, irritable and fatigued. This is also why menopausal women seem to experience much more intense mood changes as the estrogen levels drop.
Leucine (an amino acid) found in protein sources seems to help a little. It can cross the blood-brain barrier and help with our feelings. Leucine can be found in chickpeas, eggs, brown rice, and soybeans. Also, a patient partner helps…
These mood swings can be extreme, going as far as bringing suicidal thoughts. This is known as Premenstrual dysphoric disorder (PMDD). A form of severe PMS. If you are experiencing extreme emotions and symptoms, please see a doctor as soon as possible or call the Samaritans on 116 123 for free.
Bloat and GI issues
You might notice that just before your period or during your period, you can experience increased gas and diarrhoea. (Not to be TMI, but I certainly experience this during my period 😳). This has to do less with estrogen and progesterone and more with prostaglandins. Prostaglandins cause the muscles and blood vessels of the uterus to contract. On the first day of a period, the level of prostaglandins is high, which gives you the classic painful feeling of your period.
When prostaglandins are made in excess they can trigger other muscles in your body, the bowels, to react similarly. This results in unpleasant bloating and GI issues. Magnesium, zinc and Omega 3 can help with how strong you feel these prostaglandins.
Conclusion
I hope you enjoyed going through these symptoms. WOW, that is a bit weird to write. I am sure there is nothing enjoyable about these symptoms, but I hope you are more aware of why they happen and don’t blame yourself for being broken. Being a woman is challenging because these variations in our hormones have a significant impact on our body and mind. Sometimes, I wonder how men feel without these rollercoasters…
See you next Sunday,
Francesca
If you want to chat about your PCOS, work with me or fancy connecting with someone who understands, book a chat with me here for free.
1 Sources
References
Sims, S. T., & Yeager, S. (2024). ROAR, revised edition: Match your food and fitness to your unique female physiology for optimum performance, great health, and a strong body for life. Rodale Books.
Sundström-Poromaa, I., Comasco, E., Sumner, R., & Luders, E. (2020). Progesterone – friend or foe? Frontiers in Neuroendocrinology, 59(100856), 100856. https://doi.org/10.1016/j.yfrne.2020.100856
Wharton, W., E. Gleason, C., Sandra, O., M. Carlsson, C., & Asthana, S. (2012). Neurobiological underpinnings of the estrogen - mood relationship. Current Psychiatry Reviews, 8(3), 247–256. https://doi.org/10.2174/157340012800792957
Disclaimer: We are all unique in our ways, so this information is for educational purposes only. In my communications, I summarise research data and bring my experience. This shouldn’t be viewed as medical advice at any point. Please further consult your healthcare provider about your health needs.