11 Strategies for PMS Anxiety Relief
PMS anxiety relief is something we all would love. Do you experience anxiety or mood swings in that week or two leading up to your period? It’s important to understand what is going on with our hormones and mood chemicals that are driving this change in mood and learn ways to support this process naturally so we can find PMS anxiety relief.
Your menstrual cycle starts with day 1 of your period and your hormone levels are at their lowest. After your period ends your estrogen levels start to rise. Once you ovulate progesterone is released. Both estrogen and progesterone peak after ovulation and then decline in the week or two leading up to your next period.
So what can go wrong? Estrogen actually make you feel great - it gives you that wonderful feminine glow and boost serotonin levels. But too much estrogen can make us feel not so great and we can experience symptoms like bloating, irritability, and breast tenderness. Also, when estrogen decreases toward the end of your cycle both serotonin and dopamine - our feel-good mood chemical - also decrease.
Progesterone actually has natural anti-anxiety properties as it enhances GABA function. GABA is our mood chemical that promotes relaxation and calm. The problem is that stress can essentially steal the building blocks needed to make progesterone, shuttling them to cortisol (our stress hormone) to deal with the stress and we may experience low progesterone levels. This means we don’t have progesterone to balance out estrogen’s effects and we’re not getting those natural anti-anxiety benefits of GABA.
What makes all of this worse? Nutrient deficiencies. There are several nutrients that play a crucial role in our hormone and mood chemical production and metabolism. If we are not getting enough through food or are burning through them due to stress then that can add fuel to the fire. To address the root causes for PMS anxiety relief it is important to focus on getting adequate amounts of crucial nutrients, remove or reduce potential stressful triggers, and support overall hormone and mood chemical balance.
Here are 11 strategies for PMS anxiety relief:
1. Magnesium
Magnesium plays a crucial role in the production of your hormones and can help to balance the stress response [source]. You can think of magnesium as our calming and relaxing mineral, making it a great natural option for PMS anxiety relief. It helps to loosen tight muscles, maintain the health of our muscles (including our heart – the most important muscle), prevent migraine headaches, balance blood sugar, ease anxiety due to it’s role in our stress response, and ease PMS symptoms. Studies have shown that magnesium is effective for reducing anxiety [source, source]. Magnesium interacts with GABA receptors, which as we’ve talked about, is our mood chemical that has calming and relaxing effects [source].
Many of us have low magnesium levels, but it goes unrecognized in clinical medicine because levels are rarely evaluated [source]. Food sources of magnesium include nuts, seeds, avocados, dark leafy greens, and dark chocolate (70% cacao). Including these magnesium foods can help aid PMS anxiety relief.
2. Vitamin D
Anxiety can be a symptom of vitamin D deficiency. Vitamin D plays a crucial role in regulating your mood and nervous system. One study found that levels of calcium and vitamin D decrease during the luteal phase (the week or two before your period) and that this can worsen PMS symptoms [source]. It stated that supplementation and including foods rich in these nutrients can help to restore levels to help reduce PMS symptoms like anxiety. Another study states that most of the clinical studies show that supplementing with vitamin D results in a reduction of symptoms of depression and anxiety [source]. The body naturally converts sunlight into the active form of vitamin D, but you can imagine that in locations that do not get great year-round sunlight that vitamin D levels can suffer. There are not many good food sources of vitamin D so supplementing may be necessary for PMS anxiety relief. Testing your vitamin D level is important to determine the appropriate amount you need to take. A maintenance dose is typically 2000 IU, but if you are deficient you may need 5000 IU up to possibly 10,000 IU.
3. Omega-3
Omega-3s are essential fatty acids we must get from food (or supplement if we do not regularly eat the omega-3-rich foods). They have anti-inflammatory properties that can help balance out prostaglandins that are anti-inflammatory products produced in the body and when produced in higher amounts can mean more severe cramping [source, source]. Omega-3s have also been shown to assist with PMS anxiety relief. A study concluded that omega-3 fatty acids may reduce PMS mood symptoms like depression, nervousness, anxiety, and lack of concentration [source].
The best absorbed form of omega-3s are called DHA and EPA that are found in fatty fish like salmon and sardines and fish oil. While there are plant foods that contain omega-3s like walnuts, chia seeds, hemp seeds, and flaxseeds, these contain the form called ALA which does not convert to DHA and EPA that well. Since we need these essential nutrients, for vegans or those who don’t eat fish you can get enough by taking an algae-based omega-3 supplement which is a plant-based alternative for fish oil. Omega-3s are great for PMS anxiety relief.
4. B Vitamins
B vitamins play a crucial role in the production of our mood chemicals and supporting the stress response. They play a role in PMS anxiety relief. These B vitamins include: thiamine, riboflavin, niacin, vitamin B6, folate, and vitamin B12. Vitamin B6 in particular is a crucial nutrient to help alleviate PMS symptoms [source]. It is crucial for helping over100 chemical reactions occur in the body and plays a vital role in mood, anxiety, and hormone balance, specifically by helping to balance estrogen and progesterone levels. B vitamins are also crucial for adrenal function, or supporting our stress response. If we’re overly stressed all of our hormones can feel the impact. Include foods like organic chicken or turkey, chickpeas, salmon, and avocados. In supplement form I usually recommend taking as part of a high quality multivitamin or B-complex. Vitamin B6 in combination with magnesium has been shown to help alleviate PMS symptoms [source]. Prolonged vitamin B6 supplementation of 200 mg or above may lead to nerve damage [source]. Work with a healthcare provider to determine the best supplement protocol for your body.
5. Calcium
Calcium may help to with PMS anxiety relief [source]. When estrogen starts to decline in the second half of your menstrual cycle after you ovulate, calcium decreases [source]. Vitamin D plays a crucial role in the absorption of calcium. Both calcium and vitamin D levels have been shown to decline in the luteal phase and this can worsen PMS symptoms [source]. We often associated calcium with dairy foods, which may or may not work for you (if you experience acne, removing dairy may help with this symptom). Other great food sources of calcium include seeds, leafy greens, broccoli, canned salmon, beans, lentils, edamame, and tofu. Supplementation may also be considered for PMS anxiety relief.
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6. Complex Carbohydrates
In some people as estrogen drops in the second half of the menstrual cycle, serotonin (our feel good mood chemical) drops with it [source]. Serotonin is like our brain’s internal sunshine. We may experience more food cravings during the second half of the menstrual cycle due to this drop in serotonin, because carbohydrates help to boost serotonin production [source, source]. Including complex carbohydrate foods can help boost serotonin levels for PMS anxiety relief [source]. Complex carbohydrates, or as I like to call them “slow carbohydrates”, are those that contain fiber, vitamins, and minerals and affect our blood sugar slower than sugary foods or refined grain products. Include a variety of fruit, whole grains, beans, and legumes for stable blood sugar.
7. Zinc
Zinc is a mineral that plays a vital role in many different processes in the body, specifically with growth, development, and brain and immune function [source]. Overtime a deficiency in zinc has been shown to be associated with mood changes like irritability, depression, and emotional instability [source]. There is an association between zinc levels in the blood and anxiety. Low levels of zinc are seen in those with anxiety and supplemental zinc may help to improve symptoms [source]. Zinc supplementation may be particularly helpful with PMS anxiety relief and improving PMS symptoms overall [source].
8. support gut health
Gut health plays a huge role in our overall hormone balance. If we are experiencing gut issues it can be an internal stress on the body that has a downstream effect on the rest of our hormones. Also, if we are not properly breaking down our food or absorbing nutrients then we run the risk of experiencing nutrient deficiencies, which as we’ve discussed, can contribute to PMS anxiety. Including probiotic foods like yogurt, kefir, fermented veggies, tempeh, or miso, or in some cases a probiotic supplement may help support the gut flora. Overall, having a healthy gut can help with PMS anxiety relief.
9. Decrease Caffeine
Reducing caffeine can be beneficial to ease period cramps during the luteal phase and aid PMS anxiety relief. A lot of caffeine at once can trigger the release of cortisol by our adrenals (little glands that sit on top of our kidneys like hats) [source]. Cortisol is what gets released when we’re stressed and is our ‘fight-or-flight’ hormone and leave us feeling crashed, fatigued, and tired. Cortisol imbalances can throw our other hormones out of balance and contribute to symptoms. When cortisol is released, this process also releases excitatory mood chemicals that can contribute to anxiety. Opt for lower caffeine or caffeine-free coffee alternatives to help with PMS anxiety relief.
10. Decrease alcohol
Alcohol affects every system in the body and it can make anxiety significantly worse [source]. It impacts our liver, whose job it is to properly detoxify and clear our hormones. Since alcohol stimulates cortisol in the body and releases excitatory mood chemicals that fuel anxiety. It is a central nervous system depressant that while we may consume to initially feel good or take the edge off, as we metabolize it we end up feeling worse not better. One study found that alcohol intake shows a moderate association with PMS risk [source]. Decreasing alcohol can significantly help with PMS anxiety relief. If you need help with your relationship with alcohol please reach out to a therapist that specializes in substance abuse. Another resource is Tempest Sobriety School.
11. Build your stress toolbox
Tools are anything that help us shift us from a stressed state to a more calm state and are a great way to help with PMS anxiety relief. Start by making a list of all of the things you’re currently doing to manage stress. What is working? What is not working so much? What things can you focus on adding. Pick 3-5 to start. When we focus on the things that we’re going add, versus trying to stop doing something, we have a more positive mindset focus and the things that we don’t want so much can start to fall away simply because there’s just not as much space for them.
Take away message:
There are several ways you can find PMS anxiety relief through nutrition and lifestyle changes. If you’re looking to understand the root causes of your PMS anxiety, check out my hormone testing packages HERE.
