The Inflammation-PMS Connection
Every month, the same symptoms appear—mood swings, irritability, brain fog, bloating, headaches, tender breasts, and an overwhelming sense of exhaustion. For some, it’s a mild inconvenience. For others, it’s completely debilitating.
Many women are told that PMS is just a hormonal imbalance, something they have to put up with. But what if there’s something deeper at play? What if the real issue is inflammation?
PMS is often blamed on fluctuations in oestrogen and progesterone, and while that’s true, the bigger picture involves how well your body responds to those fluctuations. When inflammation is high, hormone regulation becomes dysfunctional. The body struggles to produce, process, and respond to progesterone, while oestrogen clearance slows down. The result? A hormonal storm that worsens PMS symptoms.
Hormones Don’t Operate in isolation
Hormones don’t operate in isolation—they rely on communication pathways that involve the immune system, nervous system, and liver. When inflammation is present, those pathways become disrupted.
Progesterone resistance – Chronic inflammation lowers progesterone levels and reduces the sensitivity of progesterone receptors, leading to mood swings, anxiety, and difficulty sleeping.
Increased pro-inflammatory cytokines – These immune messengers amplify PMS symptoms by increasing pain sensitivity, worsening bloating, and contributing to mood instability.
Dysregulated GABA activity – Progesterone helps produce GABA, a calming neurotransmitter. When inflammation is high, the brain becomes less responsive to GABA, leading to heightened stress, anxiety, and irritability.
Oestrogen overload – Inflammation impairs the liver’s ability to detoxify excess oestrogen, making PMS symptoms like bloating, breast tenderness, and heavy periods more severe.
Histamine sensitivity – Oestrogen stimulates histamine, which is why some women experience headaches, nausea, dizziness, or skin flare-ups before their period.
If PMS feels unbearable, it’s not just your hormones—it’s an inflammatory imbalance that is making those hormone fluctuations more difficult to tolerate.
Where is the inflammation coming from?
To address PMS effectively, it’s important to look at the underlying sources of inflammation. Some of the most common include:
Chronic stress – High cortisol levels disrupt progesterone production and increase inflammatory cytokines.
Dietary triggers – Sugar, processed foods, vegetable oils, and refined carbohydrates all fuel systemic inflammation.
Poor gut health – An imbalanced gut microbiome and increased intestinal permeability (“leaky gut”) interfere with oestrogen detoxification.
Environmental toxins – Pesticides, plastics, and endocrine disruptors in beauty products and cleaning supplies disrupt hormone balance and contribute to inflammation.
Histamine intolerance – Some women react strongly to histamine-rich foods, making PMS symptoms worse.
Smoking and alcohol – Both increase oxidative stress and interfere with the body's ability to regulate inflammation.
For many women, PMS isn’t just about hormonal shifts—it’s about how well their body is able to handle those shifts. Addressing inflammation helps restore that balance.
Reducing Inflammation to relieve PMS
Instead of just managing PMS symptoms each month, the focus should be on lowering inflammation at the root level. This allows for better hormone regulation, improved progesterone response, and a significant reduction in PMS severity.
1. Adjust Your Diet to Reduce Inflammatory Triggers
Remove: Sugar, refined grains, processed vegetable oils, and conventional dairy. These foods drive inflammation, impair progesterone function, and worsen histamine sensitivity.
Increase: Omega-3 fatty acids (found in oily fish, flaxseeds, and walnuts) to reduce prostaglandins that drive menstrual pain.
Support oestrogen detoxification: Cruciferous vegetables like broccoli, kale, and cauliflower help the liver process and clear excess oestrogen.
Balance blood sugar: Protein, fibre, and healthy fats at each meal stabilise blood sugar and prevent mood swings and cravings.
2. Address Gut Health for Hormonal Balance
Probiotics: Support a healthy microbiome, which plays a key role in oestrogen detoxification.
Bitter foods: Artichoke, dandelion greens, and rocket help stimulate digestion and support liver detox pathways.
Pre- and post-biotics: Fiber-rich foods like chia seeds, asparagus, and garlic nourish beneficial gut bacteria.
3. Support the Nervous System and Reduce Stress
Regulate cortisol: High stress worsens PMS by increasing inflammation and impairing hormone communication. Stress reduction techniques, such as deep breathing, meditation, and time in nature, help regulate this response.
Improve sleep quality: Inadequate sleep increases inflammatory markers and worsens hormonal imbalance. Prioritising 7-9 hours of restful sleep can significantly reduce PMS severity.
Adaptogenic herbs: Ashwagandha and Rhodiola help modulate the stress response and reduce cortisol-driven inflammation.
4. Use Nutritional and Herbal Medicine to Reduce Inflammation
Magnesium: Helps lower inflammation, reduce muscle tension, and support progesterone production.
Vitamin B6: Essential for progesterone synthesis and helps detoxify oestrogen.
Zinc: A potent anti-inflammatory that also supports progesterone and GABA production.
Iodine: Helps stabilise oestrogen receptors and can be particularly helpful for breast tenderness.
Breaking the Cycle of PMS
If PMS feels like it controls your life every month, it’s time to look deeper. This is where naturopathic medicine offers a unique advantage—not by suppressing symptoms but by identifying and treating the underlying drivers of inflammation and hormonal imbalance.
By addressing inflammation, PMS symptoms don’t just improve—they often resolve completely. Instead of dreading your cycle each month, your body can shift into a state of hormonal resilience, where natural fluctuations feel smooth rather than disruptive.
If this resonates, consider working with a naturopath to develop a tailored approach that addresses your specific triggers and needs. PMS is not something you have to put up with—it’s a sign that your body needs deeper support.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
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