Optimizing Women's Health: A Personalized PMS Prescription and Peri-Menopausal Performance Protocol
PMS Prescription & To Fight Peri-Menopausal Fatigue And Lack Of Mojo:
Peak Performance Protocol to race or train during the high hormone phase of your cycle
It’s well known we can suffer from feeling not quite myself, perhaps lethargic, or heavy, or slow, really anything! Many of these issues can stem from well known peri-post menopausal symptom, like brain fog, as are gas, GI distress, mood swings, lost mojo, heat feels hotter, bloating.
It all comes down to estrogen and progesterone and now they are generally cycling wildly (i'm having periods like 24 days apart and then 32 days apart for example... sigh) So the PMS "prescription" I follow to alleviate gas, bloating, and major fatigue and brain fog each night for the 7 days before my period (okay really just the 2-3 days I feel it, it still works well-- and i take it anytime I remember, not just at night)
*5 grams of BCAAS,
*250milligrams magnesium,
*45millgrams of zinc,
*80mg of aspirin (baby aspirin),
*1 gram of omega-3 fatty acids (flaxseed and fish oil are good options)
I don't have a good explanation for "why zinc" but it was in the "prescription" and anecdotally it works for me so I keep taking it.
Below is the "why" -- First - blame your hormones, it's not your fault!
From the book "Roar" (by Dr Stacy Sims pages 23-24)
"It comes down to how your hormones affect different regions of your brain, Estrogen and progesterone affect the hypothalamus -- the regulator of fatigue, among other functions. Since the hypothalamus is highly interconnected with the central nervous system, anything that affects the hypothalamus can have a direct effect on the limbic system and autonomous nervous system. This can also increase fatigue, lethargy and low mood. Getting more branched chain amino acids (especially leucine) can help mitigate some of the unpleasant effects. Leucine crosses the blood-brain barrier, slows down the effect of serotonin, and fends off central nervous system fatigue."
If you have lots of cramping and/or GI gas or other distress, it can be prostaglandins to blame.
"You can reduce the effect of cramp-causing chemicals (specifically PE-2 an estrogen-mediated prostaglandin) by taking magnesium, omega-3 fatty acids, and low dose 80-mg aspirin. Yes has to be aspirin because aspirin suppresses the production of prostaglandins irreversibly, whereas other NSAIDS are reversible."
ALSO, as we march into peri-menopause, taking a calcium and vitamin D supplement is really important to keep up bone health. Vitamin D also helps with more energy, bone and muscle building plus iron absorption.
PLUS new studies suggest that the US RDA of protein for women in mid-life and beyond is not enough to help ward off bone loss in some of us... yikes. Check out this great article (and eat your protein ladies!)
"What we, and probably most clinical nutritionists, had failed to recognize, was that the adult RDA (recommended daily allowance) for protein is just barely enough to prevent muscle loss, and is not enough to support tissue building or rebuilding. But, as already noted, when calcium deficiency leads to bone loss, the bone protein is lost as well, and that has to be rebuilt to restore the lost bone."
(And most importantly, start weight lifting now, keeping muscle mass is so important for your quality of life!)
Good luck and let me know what you think, or if it's helping you!
Oh, I buy Now Sports brand BCAAS from amazon or sprouts grocery, in capsule form.
BCAAS in powder form are bitter AF, do not recommend. BCAAs are made up of isoleucine, leucine, and valine. Leucine is the key protein inside of Whey or Casein protein so if you prefer to eat it rather than supplement it, no problem. Meats and Fish and cheeses! For example, skirt steak has 2.5g of leucine in a 4 oz serving. ...so to get the 5g/ day would be uh 8 oz steak equivalent. zoiks. probably cheaper to supplement :)
-Coach Marissa Axell
Sims, S. (2022). Roar: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Sims, S. Rodale Books