Menstrual Cycle

The ovaries produce estrogen throughout the menstrual cycle. Estrogen causes the lining of your uterus (endometrium) to build up during the first half of your menstrual cycle.

It peaks during the second and third weeks of the menstrual cycle. It declines during the last week of the cycle. The ovaries produce progesterone during the last two weeks of the period, called the luteal or secretory phase. Progesterone stops the endometrial thickening process, increases the vascualization of the endometrium and if conception does not occur, allows the lining to shed easily. Estrogen and progesterone also influence neurotransmitters that control your mood.

The most likely neurotransmitters to be affected by rapidly fluctuating estrogen and progesterone are:

Serotonin is made from the amino acid tryptophan. You can lessen your carbohydrate cravings by eating tryptophan (turkey, filberts, almonds, tofu, kelp, milk, eggs, cheese, or a 5-hydroxytryptophan (5HTP) supplement). Vitamin E (found in almonds, sunflower seeds, tomato paste, turnip greens, and avocadoes), can reduce cramps and breast tenderness by reducing prostaglandin production. Calcium and magnesium control the opening and closing of blood vessels and nerve communication, so increasing your intake of these minerals may improve your PMS symptoms. Magnesium also reduces fluid retention.

Eating a meal with dairy products, black beans, halibut, spinach, and an ounce of pumpkin or squash seeds could help your nerves. If you are lactose intolerant (allergic to dairy products) you can chew or drink antacid preparations. However, dietary changes alone will not relieve all of your symptoms because the cause
is hormonal.

Click here to read about the symptoms of PMS