Balanced Serotonin Levels and Menstrual Mood Swings: The Crucial Link
The menstrual cycle can bring a series of physical and emotional changes, with premenstrual syndrome (PMS) affecting a significant number of women. PMS symptoms, such as mood swings, low energy, and sleep changes, are often linked to the body's sensitivity to fluctuations in estrogen and progesterone during the luteal phase of the menstrual cycle. Specifically, symptoms worsen when progesterone and estrogen levels decrease after ovulation, leading to discomfort [3].
Progesterone, the hormone primarily associated with causing PMS symptoms, may be affected by various factors, including ovulation issues, aging, stress, thyroid problems, irregular cycles, or other hormonal imbalances [1][4].
### Nutrition as a Remedy for PMS Symptoms
Nutrition plays a crucial role in managing PMS symptoms by supporting hormone balance and reducing inflammation. Foods rich in nutrients that support hormone synthesis and metabolism, such as magnesium, vitamin B6, and omega-3 fatty acids, can help improve PMS symptoms [5].
Anti-inflammatory foods, like turmeric, with its anti-inflammatory and antispasmodic properties, may reduce uterine cramps and help regulate cycles [2]. Jaggery, a natural sweetener, boosts iron levels and helps reduce uterine cramps, alleviating some PMS discomfort [2].
Foods high in calcium, such as roasted almonds (291mg), Parmesan cheese (1376mg), and tofu prepared with calcium sulphate (2134mg), can also provide relief. Increased calcium intake has shown benefit in lowering PMS symptoms [10]. Calcium is involved in the production of serotonin, a feel-good chemical that regulates mood and sleep, which can be affected during the menstrual cycle [6].
### Supplements for PMS Relief
Supplements like 5-htp can help balance hormones and increase serotonin levels during PMS. Vitamin B6 supplementation has been recommended to help with PMS symptoms due to its involvement in the production of brain chemicals [8]. Zinc supplementation, as shown in some studies, has demonstrated the ability to relieve PMS symptoms [9].
In conclusion, addressing underlying causes like thyroid dysfunction and stress through proper nutrition and lifestyle changes, along with supplementation when necessary, can support hormone balance and alleviate PMS symptoms effectively [1][4]. It's important to remember that everyone's body responds differently to dietary changes and supplements, so it's always best to consult with a healthcare provider before making significant changes to your diet or supplement regimen.
- Consuming supplements like 5-htp and Vitamin B6 can aid in balancing hormones and boosting mental health during the menstrual cycle, as they are involved in the production of brain chemicals.
- Incorporating nutrition rich in magnesium, vitamin B6, omega-3 fatty acids, and calcium into one's diet can support hormone balance and reduce inflammation, thereby easing PMS symptoms.
- Mental-health support, along with Improvements in womens-health, can be achieved through the use of science-backed supplements and proper nutrition, addressing factors like hormonal imbalances and inflammation.
