natalie pms

In the episode featuring Dr. Natalie Crawford, she discusses the hormonal changes women experience as they approach menopause, which might include symptoms relevant to PMS. She explains that changes in the menstrual cycle, such as periods becoming shorter and then longer, or starting to skip months, are signs of entering the perimenopausal period. This period is characterized by low ovarian reserve and sporadic ovulation, often accompanied by symptoms like mental cloudiness, fatigue, headaches, hot flashes, reduced libido, and mood changes, indicating a shift in hormone levels 1 .

For the treatment of Premenstrual Syndrome (PMS), hormonal interventions like hormone replacement therapy (HRT) can be effective. Dr. Peter Attia discusses the use of systemic progesterone, which can greatly improve symptoms such as sleep disturbances and overall well-being for some women. However, it's crucial to note that not all women can tolerate progesterone; for those who can't, options like a progesterone-coated IUD provide localized action without systemic side effects. Monitoring by a healthcare provider, including regular endometrial ultrasounds, is advised to ensure safety 1 .

Alternative treatments for PMS include certain dietary supplements and lifestyle changes that have been shown to help alleviate symptoms. Dr. Andrew Huberman discusses the efficacy of dietary agmatine sulfate in reducing pain and improving quality of life, as demonstrated in a study on lumbar disc-associated radiculopathy. Although this study focuses on a specific type of pain, it suggests potential broader applications for alleviating discomfort, such as those experienced during PMS. Additionally, Dr. Huberman mentions the strategy of using 5-methyltetrahydrofolate (5-MTHF) to increase levels of S-adenosylmethionine (SAMe) endogenously, instead of taking SAMe directly. This approach is based on enhancing the precursor levels to potentially benefit conditions that involve pain or other PMS symptoms 1 .

Certain lifestyle changes can help alleviate symptoms of PMS, as discussed in the context of nutrition and its implications for hormonal health on the Huberman Lab. Here are some recommended changes:

1. Nutritional Adjustments: Incorporating a diet rich in fruits, vegetables, whole grains, and fats can reduce inflammation, which is beneficial for hormone regulation and can subsequently improve PMS symptoms. Fruits provide vital vitamins and antioxidants, while whole grains add necessary fiber. Both are associated with reduced inflammation 1 .

2. Healthy Fats: Including sources of healthy fats in your diet, such as avocados, oils, nuts, and dairy products like full-fat milk and yogurt, can support hormone production. These fats are crucial for the synthesis of hormones like estrogen and progesterone, which play significant roles in managing PMS 1 .

3. Avoid Processed Foods: Processed dairy and excessively low-fat products tend to detract from fertility and may also impact hormonal balance negatively. Opting for unprocessed, natural sources of dairy and maintaining a balanced intake of fats is essential 1 .

These lifestyle modifications not only foster a healthier hormonal environment but can also contribute to overall well-being, potentially reducing PMS severity.