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Part One: PMS

October 2018

Written by Jessica Worth, Nutritionist, Sydney, Mona Vale

In this three-part series I’m going to talk through the three most common female hormonal conditions; PMS, PCOS and Endometriosis. First up, why you shouldn’t experience PMS.

Pre-menstrual syndrome (PMS) is characterised by recurring symptoms in the luteal phase (second half of your period), not by your partner pointing out “your period must be coming”. Typically the common symptoms experienced include:

– mood swings, anxiety and depression
– irritability (read: ohhhh snappy)
– bloating
– headaches
– breast swelling and tenderness
– pain and cramping
– fluid retention or weight changes

Think about your period, do you experience any of these on a recurring basis?

Why is PMS not normal?

PMS symptoms are an indication that there may be an underlying hormonal imbalance that needs to be addressed. Depending on your specific symptoms it could be an excess of oestrogen or progesterone; both hormones are needed for our womanly functions, but you need to keep them in balance to minimise symptoms.

4 nutrition changes to make right now

Below are 4 nutrition changes you can make right now to start to relieve the imbalance you may be experiencing. If you stick with it, you should notice over the next few periods your symptoms subside.

  1. Remove all sugar and refined carbohydrates from the diet
  2. Eliminate caffeine completely (coffee, tea, chocolate and other caffeinated drinks)
  3. Increase fibre and vegetable intake; particularly those from the brassica family eg; broccoli, cauliflower, brussel sprouts, cabbage, kale
  4. Resist the temptation to drink alcohol

Exercise is also an important part of clearing excess hormones via detoxification. If you’re new to exercise, just start moving and seek out the help and support of a professional to avoid injuries.

In the next blog post, I’m going to talk all things Poly-Cystic Ovarian Syndrome.

Until next time… x



Jessica is a passionate nutritionist, with a special interest in helping women achieve optimal health by addressing their digestive and hormonal issues and weight loss. Jess works with clients to create a healthy and balanced lifestyle. That’s why she always has a champagne in one hand and salad in the other. Want to know more? Get in touch.

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