Does alcohol make PMS worse?

Alcohol and our body

After we guzzle a glass of wine, it lands in our stomach. There it's absorbed through the digestive tract, especially the small intestine, into the bloodstream. Afterwards it travels in the bloodstream to the organs. The first port of call is the liver, and it is an important stop over. This is where alcohol gets broken down by enzymes. The liver, like a knight in shining armour, transforms alcohol into a substance the body can excrete. In this selfless act, the liver comes in contact with the toxins, and this takes its toll. As blood circulates, the liver eliminates alcohol before it reaches the brain. If we put too much alcohol down our gullet, our poor old liver hasn't got time to process it all. A bit like a knight in shining armour inundated with enemy attackers. This harms the liver and other areas of the body, and also sends alcohol speeding to the brain, which makes us drunk. Drunkenness is a signal from your liver that it can't quite handle the pace at which you are putting alcohol in. This makes me feel quite bad about occasionally inundating the little guy... All he's trying to do is help.

Alcohol and our hormones

When the liver is overburdened like this, it won't have time to think about other potential threats. The liver's other responsibilities (and there are many) will fall by the wayside. This is key in understanding how alcohol affects PMS.

The liver acts kind of like a hormonal bookkeeper. It keeps sex hormones, thyroid hormones, cortisone and other stress hormones in happy balance. It transforms or removes any excess hormones from the body. This role as hormonal balance keeper is important for PMS. If our body doesn't excrete excess hormones, they linger around and tend to cause trouble. Some studies have highlighted that alcohol consumption increases oestrogen levels, which is due to the liver prioritising dealing with the alcohol rather than clearing oestrogen. Symptoms of too much oestrogen equate to classic PMS symptoms: bloating, tender breasts, irritability and cramps. This is a great reason to think about what you are giving your poor liver to deal with on a Friday night.

Alcohol and micronutrients

When we drink alcohol, our body is drained of certain nutrients. Even if we are eating lots of vitamin and mineral-rich food, alcohol makes it harder for this to be absorbed. B vitamins, zinc, magnesium and vitamin C are all affected and have an impact on PMS. B vitamins are especially depleted through alcohol intake and are extremely important for menstruating women.

A big role that B vitamins play in managing our hormones is similar to the liver's hormone-balancing responsibilities. B vitamins grab on to excess oestrogen, progesterone and testosterone and get rid of them from the body, helping to maintain hormonal balance.

The B group of vitamins help make red blood cells. These little guys transport oxygen around the body and keep us from feeling fatigued or developing anaemia. Menstruation can sap our body of red blood cells, making it extra important we have good levels.

B vitamins, especially vitamin B12, play a role in our mood regulation and brain functioning too. So, if alcohol is hampering your supply of B vitamins you are likely to feel pretty exhausted, moody and stressed at your bleed time. That bottle of wine isn't sounding quite as harmless now.

A.Vogel Self-Care Tip: Healthy Banana Ice Cream Recipe

I like to supplement my diet with additional nutrients in the week leading up to my period, or whenever I fall into unhealthy eating for a few days. The simplest way I find to do this, is to add a sachet of Balance Mineral Drink to smoothies or make a healthy balance banana ice cream. Have a look at my self-care video for details about how to make this:

Alcohol and the brain

Alcohol is relaxing and can seem like the perfect answer to a stressful week, or even as an answer to PMS. When the brain receives alcohol, it slows everything right down. It does this by turning down the neurotransmitter glutamate (which is stimulating), and turning up the neurotransmitter GABA (which is sedating). We begin to feel relaxed and a little sleepy. Alcohol prompts a release of dopamine and neurones to create endorphins. This gives us a lovely pleasurable feeling. It seems like a pretty enjoyable and effective coping mechanism for living in a stressful world. I hate to sound like a total party pooper but, in reality, the good feelings are very short-lived. In the long run, alcohol will actually have the opposite effect for your brain.

The brain adapts to long-term alcohol consumption by reducing the production of GABA, dopamine and endorphin transmission, while enhancing glutamate activity (that's the one that acts like an accelerator rather than a calming brake). Regular drinkers tend to be anxious, have trouble sleeping, and feel less content. So, drinking regularly actually establishes a vicious cycle, because you begin to rely on alcohol to feel those lovely feelings after a long day.

Let's look at some sustainable alternatives to accessing the relaxing feelings alcohol provides.

Alcohol free ways to relax

It can be hard to leave the stresses of life behind after a long day at work. This is most especially hard when you are suffering with PMS. Instead of pouring a beer to deal with it all, take 20 minutes to do some mindful stretching and breathing. This will switch your body into rest and digest and give you a release of endorphins, without the downsides of alcohol. If stretching isn't your thing, lots of activities have similar effects that switch your nervous system into relaxation, while releasing happy hormones. Try singing, laughing with friends, hula-hooping or dancing!

Switch alcohol's relaxant qualities for the calming effects of herbs. Herbal mocktail recipes are becoming more and more popular. Here's one I really like: