PMS: Why it's so important you skip your training, stop socializing and eat more.

Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) are common disorders that manifest themselves in the late luteal phase, and significantly interfere with an individual's daily activities. Clinical evidence suggests that traditional Chinese medicine (TCM) may ease PMS/PMDD symptoms.

PMS/PMDD symptoms include irritability, depression, mood swings, intense food cravings (sweet, salty, fatty) and sleep disturbances in women of reproductive age.

The underlying mechanisms of PMS/PMDD are unclear but genetic factors, negative cognitive styles, traumatic events, and preexisting anxiety disorders are thought to be PMDD risk factors. Mounting evidence suggests that brain abnormalities, including abnormal brain structure and function and inflammation, may contribute to PMS/PMDD symptoms.

TCM, including herbal medicine, has been utilized for treatment, prevention as well as cure of multiple disorders and diseases for centuries. Symptoms of premenstrual syndrome include bloating, breast tenderness, and irritability. Symptoms and their severity may vary from person to person. For some, premenstrual syndrome is so severe that it interrupts daily routines, including work and school. For others, the impact is small.Chinese medicine has developed over thousands of years. Chinese medicine practitioners use various physical and mental exercises, including acupuncture or herbal therapy, to solve health problems.

TCM considers PMS/PMDD to be mainly related to liver's failure to discharge and store blood. Some people also view PMS and PMDD as a manifestation of a disharmony between liver and spleen. TCM prescriptions are based on both the “disease” and TCM syndrome.

In TCM, when assess this time of the menstrual cycle related with yin and yang imbalance. Western Medicine explains it as imbalance of estrogen, progesterone, and prolactin. This is mostly a liver issue since the liver is the hormone regulating organ. In TCM, it is diagnosed as Liver Qi stagnation, which means your liver isn't able to regulate the hormone changes. So the main focus and treatment is to address the liver. Unlike our modern medical understanding of organs as precise, isolated, and measurable physical structures, TCM views the internal organs both physically and in terms of their energetic functions, as well as their interplay with the body’s other organ systems.

From a TCM point, the liver is responsible for the free movement of Qi throughout the body, storing Blood when it is not being used by muscles, and affects the tone of muscles and tendons.

To help resolve stagnant Liver energy, a combination of acupuncture, physical activity, de-stressing activities such as meditation, and foods known for their “moving” energetic properties are recommended.

Foods that fall into this category are often pungent, sour and/or sweet by nature.

Recommended Foods to Move Liver Qi

Vegetables: Spinach, kale, watercress, celery, leek, chives, tomato, kelp, carrot

Fruits: Lemon, grapes, cherries, plum, raspberry

Herbs & Spices: Cinnamon, peppermint, chamomile, ginger, rosemary, horseradish

Seeds & Nuts: Sesame, hemp seeds, chestnuts, pine nuts

Oils & Condiments: Flaxseed oil, extra virgin olive oil, apple cidre vinegar

Foods to Avoid or Reduce.

• Greasy or fatty foods

• Dairy

• Fried foods

• Cold drinks

• Refined sugars

• Raw fruits vegetables

Consume foods that are bitter.

Bitter flavor will help clear out heat and assist with digestion.

• Cruciferous foods-kale, broccoli, cauliflower, brussel sprouts

  Arugula

• Green tea / matcha

  
  

Consume sour foods.

Sour is the flavor associated with the liver.

• Drink lemon or apple cider vinegar water daily.

• Lime

• Grapefruit

• Sauerkraut

  
  

Consume iodine rich foods.

Iodine helps balance estrogen levels by blocking the receptors so you aren't estrogen dominant.

• Seaweed or sea kelp (best source)

• Shrimp

• Eggs

• Avoid using table salt for iodine

source: https://pmc.ncbi.nlm.nih.gov/articles/PMC7571909/

I don't necessarily agree with the approach that you have to "eat better" or avoid certain foods completely during your PMS phase which would mean that your decisions are based on will power and "mental strength" only which is simply not the case and almost impossible when your body runs on hormonal (dis-) function.

So, number 1: be gentle to yourself and don't punish yourself for making decisions that are out of your normal routine. That is the whole point. You are not running on a "normal" schedule physiologically nor emotionally. Example: You have a slow morning and feel tired and sluggish but you have a work-out class scheduled. Any other time of the month it can be beneficial to push and motivate yourself but during those days - listen to your body (not your mind telling you you "should") and cancel any exercise or social events that you are not 100% feeling. If you don't want to eat a "healthy" dinner meaning salad and crackers - make something quick and nourishing that you crave with some healthier substitutions (see meal ideas below)

Number 2: There are a few things you can start to implement around 10 days before your period that will help immensely with the critical days leading up to your menstruation. One of the main things is: WARMTH. Keep your back and belly warm - even if you don't feel cold - just pay extra attention to it. I recently bought this back warmer when i had chronic back pain but it is now a multipurpose tool for back and belly and makes such a huge difference.

Number 3: sip on hot water in the morning, drink a cup of tea before going to bed and reduce the amount of raw fruits and veggies during those days. You don't need to eat soups and stews every day but instead of eating a salad - steam or roast your veggies. Eat enough carbs! this is the time you can prepare your body with more than usual complex carbohydrates (think baked sweet potatoes, buckwheat pasta, PMS cookies,...) so you feel nourished, safe and warm. Your liver / kidneys and spleen will thank you for it.

Number 4: Rest and take breaks. If you have a regular training schedule, take it easy the week before your period. If you dont feel 100% motivated - there is a reason for it, and its not because you are lazy! your body is warning and reminding you to reserve all the extra energy for the process of the menstruation and the sooner you stop pushing the faster you can go back to your "normal" routine as you have supported your body along the way.

Also, only socialize and go out for dinner and drinks if you REALLY feel like it. this is the time that is reserved for you and your body and some quality alone time! Savour it ;-)

I am re-visiting my all time favorite PMS Cookie recipe that i have been making for many years now but I wanted to try a version that has no added sugar (the original recipe is with coconut sugar)! it took me a few trial and errors but this version really hits the spot. Its the perfect balance of sweetness as well as bitterness and nuttiness. The dates also deliver a good amount of magnesium and the dark chocolate adds iron and polyphenols (which can improve blood sugar levels and help your heart, skin, gut, and cognitive health). So it is up to you which percentage of cacao you use but i recommend the higher the better! They taste best refrigerated!

Female Balance Cookies

(sugar-free, gluten-free, dairy-free)

150 g dates, pitted

120 g fat: 60 g coconut oil + 60 g (vegan) butter (or just one of the two)

2 Tbsp molasses

1 egg

100 g almond flour

100 g buckwheat flour

40 g cacao powder

1 tsp baking powder

150 g dark chocolate (80 - 100%)

+ 50 g chocolate for drizzle

Cinnamon

Coffee

Salt 

Soak your pitted dates in hot water for 30 minutes.

In a food processor add the dates, your melted coconut oil and butter and mix until smooth.

Add a shot of coffee if you want, molasses and egg and mix again.

Add almond flour, buckwheat flour, cacao powder, baking powder, salt and cinnamon and mix again until everything is corporated.

Chop the chocolate and fold it into the dough.

Chill overnight in the fridge.

Pre-heat your oven to 180°C and scoop the cookie dough with a spoon or ice cream scoop on a baking tray lined with parchment paper.

Press the cookies with the balm of your hands gently as they wont spread much.

Bake for 12 - 14 minutes.

Let them cool completely and transfer on a plate.

Melt the rest of the chocolate and drizzle over the cookies.

Sprinkle with coarse sea salt if you want and store in the fridge or freezer.