Estrogen and Premenstrual Syndrome
- levilla3
- Jul 2, 2023
- 5 min read
What is premenstrual syndrome?
PMS, or premenstrual syndrome, refers to a collection of physical and emotional symptoms some women experience before their menstrual periods. These symptoms typically occur in a predictable pattern, starting around a week or two before menstruation and improving or disappearing once the period begins.
The exact cause is not fully understood, but hormonal changes during the menstrual cycle are believed to play a role. Fluctuations in estrogen and progesterone, two hormones that regulate the menstrual cycle, can lead to various symptoms.
What is estrogen, and what does it do?
Estrogen is the hormone that plays a role in the reproductive system and various bodily functions. It belongs to a group of hormones called the "female sex hormones," although it is present in both males and females, albeit in different amounts.
The primary function of estrogen is to regulate and coordinate the development and maintenance of female reproductive organs and secondary sexual characteristics. During puberty, estrogen stimulates the growth of the uterus, vagina, and fallopian tubes. It also promotes the development of breasts and fat deposition in a female pattern.
In the menstrual cycle, estrogen helps regulate the monthly release of eggs from the ovaries (ovulation). It works with other hormones to prepare the uterus for pregnancy by thickening the uterine lining.
Estrogen also influences bone health by helping to maintain bone density. It plays a role in maintaining healthy cholesterol levels, protecting against heart disease, and supporting cognitive function. Additionally, estrogen affects mood, memory, and emotional well-being. Levels fluctuate throughout the menstrual cycle, and imbalances contribute to premenstrual symptoms and other disorders.
What is estrogen's impact on PMS?
Estrogen dominance and its connection to PMS
Estrogen dominance is a term used to describe a hormonal imbalance with excess estrogen relative to progesterone in the body. This imbalance can have a connection to PMS.
Role of estrogen in mood swings and emotional symptoms
Estrogen has a complex relationship with mood. It interacts with various brain chemicals and neurotransmitters, including serotonin, dopamine, and endorphins, which regulate mood and emotions.
Estrogen rises during the first half of the menstrual cycle. This rise is generally associated with improved mood, increased energy, and a sense of well-being.
However, as levels fluctuate and decline later in the cycle, some may experience mood changes. The drop in estrogen can contribute to mood swings, irritability, sadness, or increased sensitivity to stress.
High estrogen levels, relative to progesterone, can affect neurotransmitters in the brain that regulate mood, such as serotonin, dopamine, and GABA. These play a crucial role in maintaining emotional stability and well-being.
Estrogens influence on water retention
Estrogen dominance can affect fluid balance in the body by leading to water retention. Estrogen influences the regulation of sodium and water levels in cells and tissues. When estrogen levels are high compared to progesterone, it can disrupt this balance and result in fluid retention.
High estrogen levels can increase sodium reabsorption in the kidneys, causing the body to retain more water. This can manifest as bloating and swelling, particularly in the abdomen, breasts, hands, and feet. Some notice weight gain or a feeling of puffiness during estrogen-dominant phases of their menstrual cycle.
Estrogen-related breast tenderness
Estrogen dominance can impact breast tissue and lead to breast tenderness or pain. Estrogen stimulates the growth and development of breast tissue, and progesterone helps balance its effects.
High estrogen levels can cause the breast ducts and mild glands to enlarge, leading to breast swelling and tenderness. This sensitivity is often experienced in the days or weeks leading to menstruation.
Tips for Estrogen Balance for PMS
Make dietary changes.
Consume various fruits and vegetables: include a colorful assortment of fruits and vegetables in your diet. These foods provide essential vitamins, minerals, and antioxidants supporting hormonal balance. Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, and kale contain compounds that aid estrogen metabolism.
Choose whole grains: opt for whole grains such as brown rice, quinoa, oats, and whole wheat bread instead of refined grains. Whole grains provide fiber and nutrients that help regulate hormone levels and support overall health.
Incorporate healthy fats: include sources of healthy fats into your diet, such as avocados, nuts, seeds, and fatty fish like salmon. Healthy fats are essential for hormone production and help maintain hormonal balance.
Consume lean protein: include lean protein sources in your meals, such as poultry, fish, legumes, and tofu. Adequate protein intake supports the production and balance of hormones.
Limit processed foods: reduce your consumption of processed and packaged foods. These often contain additives, preservatives, and unhealthy fats that can disrupt hormone balance. Instead, choose whole, unprocessed foods whenever possible.
Minimize refined sugars and high glycemic foods: high sugar and high glycemic foods can lead to insulin spikes, which may affect estrogen levels. Limit sugary snacks, sodas, and refined carbohydrates like white bread, pastries, and cereal.
Moderate alcohol intake: excessive alcohol consumption can disrupt hormonal balance. If you choose to drink alcohol, do so in moderation.
Stay hydrated: drink plenty of water throughout the day to support overall health and hormone function.
Maintain a healthy weight.
Adipose tissue (fat cells) in the body can produce estrogen. Excess body fat, particularly in the abdominal area, can lead to increased estrogen production. This can disrupt the balance of estrogen and other hormones in the body. Maintaining a healthy weight can help regulate estrogen production and prevent imbalances.
Insulin regulation: excess body weight, especially visceral fat (fat around the organs), is often associated with insulin resistance. Insulin resistance can disrupt hormone regulation, including estrogen.
Nutritional supplements to aid estrogen metabolism.
Magnesium is an essential mineral that plays a role in various bodily functions, including hormonal regulation. Magnesium is involved in the metabolism of estrogen in the liver. It helps convert estrogen into a less potent form, promoting its elimination from the body.
Vitamin B6, also known as pyridoxine, is an essential B vitamin that plays a crucial role in various bodily functions. It is involved in over 100 enzyme sections involved in metabolism, brain development and function, hormone regulation, and the production of red blood cells. It assists in the conversion of estrogen into its less potent and more quickly eliminated forms. Adequate vitamin B6 levels help support proper estrogen metabolism and prevent the accumulation of excessive estrogen.
Diindolylmethane (DIM), a compound found in cruciferous vegetables, may have potential benefits in addressing estrogen dominance. Here's an overview of the research: DIM influences estrogen metabolism in the body. It promotes the conversion of estrogen into its beneficial metabolites, which have weaker estrogenic activity. This shift in estrogen metabolism may help maintain a more favorable balance between estrogen and other hormones.
Addressing estrogen dominance can be an essential step in managing PMS symptoms. Strategies to promote hormonal balance and reduce estrogen dominance may include dietary modification, such as consuming a balanced and nutrient-rich diet, reducing exposure to environmental toxins, managing stress levels, and incorporating regular exercise.
Your health journey is unique and deserves the utmost care. Empower yourself by seeking professional guidance from a physician. Remember, proper diagnosis is critical. Lab testing before treatment allows for a deeper understanding of your body's intricacies, ensuring target interventions and optimal outcomes.