I AM WOMAN series! Taking a look at the nutritional differences through the stages, and ages of womanhood. Women typically need additional support when it comes to our developing bodies and reproductive processes.

If you missed our previous chapters  – head to our back to our Blog & READ MORE.

P.M.S Pre-Menstrual Stress



From the very beginning of menstruation, some young women experience PMS, a variety of unpleasant symptoms ranging from painful cramps to emotional disturbances which can make their lives extremely difficult during these few days every month. PMS symptoms can vary but may include:
Water retention and bloating, weight gain, breast tenderness, headaches, skin problems, back ache, mood swings, tension and anxiety, clumsiness, food cravings for sweets/carbs, irritability and depression and changes in bowel movements.Over the years women had been told that their symptoms were predominately psychosomatic or all in their heads, leaving many woman to suffer in silence as they believed it was an inevitable part of being a woman.


These symptoms can be treated and greatly reduced, often by adding some simple self-help techniques like a healthy diet and lifestyle strategies to your monthly menses management plan. Research has shown that over 50% of women with PMS have low levels of magnesium, a mineral vital for normal brain chemical metabolism, hormone function and smooth muscle control, the uterus and the gut are both smooth muscles. So how can we reduce these symptoms?

  • Nutrients – such as B vitamins, Zinc and Essential Fatty Acids (Omegas) may also be in short supply. Vitamin B6 may assist with regulating moods, by  encouraging the production of bio-chemicals such as Serotonin, which may reduce the symptoms of headaches, depression and fatigue.
  • Evening Primrose Oil –  is full of GLA, Gamma Linolenic Acid, which our bodies can use to synthesise Prostaglandins.
  • Reducing salt intake – Sodium is one of the largest contributors when it comes to fluid retention and bloating, avoid processed and takeaway foods while also monitoring how much salt you add to cooked meals.
  • Limit caffeine – It is known for leaching magnesium and dehydrating the body, excessive consumption of coffee, tea, chocolate or soft drinks can increase the symptoms of PMS.
  • Exercise – maintaining a healthy exercise routine is very important to assist with circulation and reduce feelings of stress & anxiety. Walking, Yoga and swimming are great low impact options to keep active. Rest & Recover, accepting that you aren’t feeling well and try to make time to allow for extra rest and relaxation. Given our extremely busy schedules these days, often we forget to take care of ourselves.
  • A balanced diet –  fresh fruit and vegetables, fibre, moderate protein and high in complex carbs, can help to reduce the symptoms of PMS. Some delicious foods to include regularly: Bananas & citrus fruits, Capsicum & leafy greens, Garlic & Parsley, Avocado, Figs and dates, Whole-grains, Nuts and Brown Rice.
PMS can have a grave effect on our friends, family and work environments, the anger, depression and irritability may lead to feelings of helplessness and become very distressing. It is important to seek professional help and assistance when we become vulnerable to stress and struggle to cope, don’t keep it all to yourself. No matter how unnatural we can feel at times being able to share when you’re feeling a mixture of sad, mad and heavy feelings, can ease the burden a little.

Stay Tuned for PART 4 of our I AM WOMAN Series where we will discuss Monthly Menses Management.

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