2021
PMS-TYPE
GUIDE
Beginners guide to identifying your
PMS Type and how to start healing.
NICOLE BENDAYAN NUTRITION
PMS-TYPE GUIDE
NICOLE BENDAYAN
Cycle Syncing Nutritionist
HERE TO HELP YOU
GET SYNCED!
Hey! First and foremost, I would like to thank you for downloading this guide
and seeking resources that will help you understand and heal your
relationship with your feminine cycle.
I have spent way too many years dreading my flow, or dismissing it with birth
control. But no more! I am now dedicating my life to help women gain
authority over their health, rekindle their connection to themselves and
harness their feminine power by living in alignment with their bodies through
cycle synchronization.
I hope you gain value from this guide and please don't hesitate to contact me
with any questions, comments, or concerns!
Please note that this guide is intended for educational purposes only!
Always speak to your doctor or health care professional before beginning any
program or protocol.
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PMS-TYPE GUIDE
HONOUR YOUR CYCLE
Doctors are now considering a woman's menstrual cycle her
5th vital sign because of the important signals it delivers
about her health.
When our systems are out of sync, our bodies have ways
of telling us. PMS (premenstrual syndrome) symptoms are
commonly overlooked signs that something is askew in our
bodies.
Although PMS is common, it is not normal.
The modern woman who's life includes higher demands &
stresses, changes in nutrition, and careers that take them
away from their cycles and connection to home, garden,
and nature are much more susceptible to such symptoms
(Haas & Levin, 2006). Symptoms of PMS may be our bodies
cry to become more attuned to our feminine cycle and
honour the gift that it is.
If you want to heal your cycle, banish PMS symptoms, and
truly live an optimized and harmonized life, consider living in
sync with your cycle. Nourish your body through each
phase, counteract stressors, and utilize your feminine
power for all that it holds through cycle syncing.
[Link]
PMS-TYPE GUIDE
P A R T
01
UNDERSTANDING PMS
...
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AS WOMEN, WE ARE
NURTURING BEINGS.
AND WE MUST BEGIN
TO NURTURE
OURSELVES.
- Nicole Bendayan
What is PMS?
PMS (Premenstrual Syndrome) is a
series of physical, emotional, and
cognitive symptoms that occur during
the luteal phase (in the 1-2
weeks before menstruation) and
disappears within the first few days of
the menstrual phase.
About 80% of women report
experiencing PMS symptoms, while
about 12% suffer from premenstrual
disorders such as PMDD.
PMS has been broken down into 5
different "Types" that categorize
symptoms and have a different
protocol to help minimize symptoms.
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PMS-TYPE GUIDE
What causes PMS? What's the difference between
Although it is not fully understood, the
PMS & PMDD?
current medical theories about PMS It is important to distinguish PMS from
relate to an estrogen-progesterone PMDD so women are able to get the
imbalance. help they need.
During the second half of a woman's PMS is the series of symptoms that
cycle (after ovulation) progesterone about 80% of women report
levels typically rise while estrogen experiencing that impacts, but does not
levels also slightly increase then fall. inhibit their lives.
These changes can influence water Unfortunately, about 1 in 20 women
retention which can result in pain, experience PMDD (Premenstrual
headaches, discomfort and emotional Dysphoric Disorder).
tension.
PMDD is a disorder in which a woman's
A woman's metabolism will also mental health will negatively affect
increase during this phase, potentially normal daily function within the week
causing increased food consumption or two before menstruation and
and cravings. resolve within the first few days of the
period.
As estrogen falls, serotonin (our
happy hormone) also drops which can The criteria for PMDD is characterized
cause irritability, carbohydrate cravings, by one or more of the following
decreased mood, insomnia and other symptoms to the point that it
issues commonly associated with PMS significantly impacts her daily life:
Many other factors such as nutrition, Mood swings, sudden sadness or
weight gain, stress, illness, your sensitivity to rejection
environment, medication and even Irritability or anger
seasonal changes have all been Feelings of depression,
shown to affect PMS. hopelessness or low self-worth
Increased anxiety, tension or
feeling on-edge
Multiple studies have found a
correlation between childhood trauma
and PMDD as well as an influence by
certain genetic variations.
*If you believe you are suffering from PMDD talk to an understanding
health care professional about your concerns. If you are dismissed or PMDD will often coexist with other
invalidated please seek help elsewhere. You are valid with your
symptoms and you have the right to be heard and understood.
conditions such as depression and
alcohol abuse,
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PMS-TYPE GUIDE
P A R T
02
IDENTIFYING YOUR
PMS TYPE
...
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PMS-TYPE GUIDE
- Type A -
ANXIETY
A mixture of emotional symptoms such as anxiety,
irritability and mood swings.
- Type C -
CRAVINGS
Cravings, especially for carbohydrates such as sugar
and chocolate. Other symptoms include headaches
and fatigue.
- Type D -
DEPRESSION
Cognitive symptoms such as depression, confusion
and memory loss.
- Type P -
PAIN
Symptoms of dysmenorrhea (painful periods), cramps,
low back pain, nausea, as well as acne and oily skin.
- Type W -
WATER RETENTION
Also known as Type H - Hyperhydration. Symptoms
include bloating, weight gain, and breast swelling &
tenderness.
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PMS SYMPTOM TRACKER
Track your symptoms in the 5 days leading up to and the first
2-3 days of your menstrual phase.
SCORE SCORE SCORE SCORE SCORE SCORE
0-5 0-5 0-5 0-5 0-5 0-5
A Anxiety & irritability
A Mood Swings
C Craving sweets, chocolate,
or simple carbohydrates
C Headaches
C Fatigue
D Confusion & memory loss
D Sadness, depression, low
motivation
P Cramps, back pain or muscle
aches
P Nausea, digestive upset,
constipation
W Bloating or weight gain
W Breast swelling and
tenderness
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PMS-TYPE GUIDE
To live in tune with your
cycle, is to live in tune
with yourself.
- Nicole Bendayan
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PMS-TYPE GUIDE
P A R T
03
HEALING PMS
...
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PMS-TYPE GUIDE
TOP 5 AREAS TO FOCUS ON
WHILE HEALING PMS
CYCLE SYNCING
Cycle Syncing should be your first line of defence when attuning to your
feminine cycle and reducing PMS symptoms. Cycle syncing is the practice of
tailoring your nutrition and lifestyle to each of the 4 phases of your cycle.
DIET
Incorporating or avoiding certain foods during each phase of your cycle is an
important factor in PMS symptom reduction. Nourish your hormones and
body with specific nutrients during each phase. It is also important to avoid
food stressors, irritants and stimulants that, even if not causing PMS
symptoms, can make them worse. These include sugars & refined foods,
caffeine, alcohol, chemicals, and in some cases, gluten and dairy.
EXERCISE
Exercise is essential in hormone health, but many women over-exercise
which can cause negative symptoms. A known standard is 150 minutes of
exercise per week. Cycle syncing your exercise can help you understand the
best times to do specific exercises and when your body may need additional
rest. While over-exercising can increase stress, water retention, and
discomfort, moderate exercise, especially in your luteal phase, can help
process excess hormones, reduce water retention and increase relaxation.
SUPPLEMENTS
Cycle syncing supplements and tailoring your supplements to your PMS type
can greatly reduce symptoms and improve period health. I will go deeper
into supplement type protocol in the following pages.
STRESS REDUCTION
Stress is a MAJOR contributing factor to PMS symptoms and severity. Try
stress reduction practices such as walking, meditation, Epsom salt baths,
essential oils, acupuncture, yoga and supplementing with adaptogenic herbs.
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PMS-TYPE GUIDE
PROTOCOL
FOR YOUR
PMS TYPE
These are general protocols for each
PMS type. Your specific needs may
vary as may treatment plans, dosages
and supplement rotations.
Talk to a qualified professional that
can help!
TYPE D
Depression
TYPE A Added tryptophan, an amino acid that
helps produce serotonin and
Anxiety melatonin may be helpful before bed
in the form of 5-HTP. L-tyrosine,
Anxiety symptoms such as mood another helpful and energizing amino
swings and irritability usually respond acid may help to boost mood in the
well to extra B vitamins, especially B1 morning and early afternoon.
and B6. Make sure that with any B Zinc, B6 and Calcium/magnesium
vitamin you are also taking a B may also be helpful in reducing
complex to make sure B's are depressive menstrual symptoms.
balanced.
Using inositol and extra magnesium
glycinate (which causes less bowel
symptoms than other forms of
TYPE C
magnesium) have been shown to Cravings
help.
A doctor can also be consulted to see Women with Type C will often crave
if progesterone therapy may be right sweets. This type is also associated
for you as it may be most helpful for with stress, fatigue, headaches,
Type A symptoms. dizziness or confusion.
Furthermore, a substance called PEA A basic vitamin and mineral plan with
found in foods such as bananas, additional B6, B1, E, C and chromium
chocolate and hard cheeses may should really help this type of PMS.
increase symptoms of anxiety and Eating frequent, smaller meals while
should be avoided for this type of avoiding sugar will be helpful in
PMS. reducing cravings.
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PMS-TYPE GUIDE
TYPE W
Water Retention
TYPE P Type W may be the most
troublesome as it can cause weight
Pain gain, breast tenderness, bloating and
general emotional upset. This type
Dysmenorrhea and painful periods
can be helped with regular exercise
often respond well to higher amounts
and avoiding food sensitivities and
of magnesium as this has nerve-
allergies, particularly wheat.
tranquillizing and muscle-relaxing
A 1-3 month trial of avoiding wheat
effects. Vitamin E and B6 may also be
can have drastic changes to this type
helpful in reducing pain and fluid
of PMS.
retention.
The vitamin and mineral protocol for
Acne problems associated with PMS
Type W is a basic B vitamin with extra
A may be remedied with extra vitamin
B6 & B1 magnesium, potassium. and
A and Zinc. Choline and inostiol
vitamin E.
nutrients found in lecithin, a healthy
Evening primrose oil with GLA as its
fat, may also help nourish the skin.
active ingredient taken 3 times daily
may be helpful as well.
HELPFUL HERBS FOR PMS
Angelica or dong quai is a common herb taken as a capsule or tea that acts as an energizer
and female tonic when taken regularly.
Ginger root can help with circulation and as a mild stimulant that can be helpful in moving
along retained fluid. Ginger, when mixed with licorice root, it is a good balancer and can
have a slight euphoric feeling. Other diuretic herbs that help flush fluids include juniper
berry, parsley, and nettle.
Valerian root or catnip tea can provide a calming effect where there is general anxiety or
irritability.
Perhaps the most helpful herb for PMS symptoms is vitex, also known as lilac chaste tree,
chasteberry, or Monk's pepper. It seems to support progesterone effects without raising
hormone levels. It may also decrease prolactin which helps to lessen breast swelling and
tenderness in some women.
Raspberry leaf, often consumed as a tea can help tone the uterus and reduce menstrual
cramps.
Herbal programs seem to work more slowly in the first 1-2 months and may need to be
taken over a longer period of time than pharmaceuticals.
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THANK YOU
THANK YOU!
I appreciate you taking the time to read this guide. I strive
every day to help women become active participants in
their health, wellbeing, and energetic power. I hope that
this guide has provided you with more tools to add to
your collection that will help you become a more active
participant in your health.
Please keep in mind that this guide does not constitute
medical advice and is solely for educational purposes.
That being said, It can be a useful tool to help you
communicate more effectively with healthcare
professionals and participate in your healing.
Please do not hesitate to contact me at
[Link] for further assistance.
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SOURCES
A friendly reminder: We've done our research, but you
should, too! Check our sources against your own, and
always exercise sound judgment.
Sources
Durairaj, A., & Ramamurthi, R. (2019). Prevalence, pattern and predictors of
premenstrual syndrome (PMS) and premenstrual dysphoric disorder
(PMDD) among college girls. The New Indian Journal of OBGYN, 5(2), 93–
98. [Link]
Haas, E., & Levin, B. (2006). Staying healthy with Nutrition. Berkeley:
Celestial arts.
Hofmeister, S., & Bodden, S. (2016, August 1). Premenstrual Syndrome and
Premenstrual Dysphoric Disorder. American Family Physician.
[Link]
Le, J., Thomas, N., & Gurvich, C. (2020). Cognition, The Menstrual Cycle,
and Premenstrual Disorders: A Review. Brain Sciences, 10(4), 198. MDPI AG.
Retrieved from [Link]
Premenstrual dysphoric disorder (PMDD). (2021). Retrieved 12 July 2021,
from [Link]
syndrome/premenstrual-dysphoric-disorder-
pmdd#:~:text=Premenstrual%20dysphoric%20disorder%20(PMDD)%20is,da
ys%20after%20your%20period%20starts.
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