Thyroid and PMOS/PMOS: Understanding the Overlap
If you have PMOS/PMOS and constantly feel exhausted, cold, foggy headed or as though your body is working against you, it can be difficult to know what is actually driving your symptoms.
Many symptoms associated with thyroid dysfunction actually overlap with symptoms commonly seen in PMOS/PMOS. Fatigue, thinning hair, low mood, weight changes, irregular periods and difficulties with energy or concentration can occur in both conditions, which is one reason so many women feel confused or dismissed when trying to get answers.
Research over the last few years has also shown that thyroid conditions, particularly hypothyroidism and autoimmune thyroid conditions such as Hashimoto’s thyroiditis, appear to be more common in women with PMOS/PMOS compared with women without the condition.
This does not mean that everyone with PMOS/PMOS has a thyroid condition. However, it does highlight how interconnected our hormones, metabolism, immune system and nervous system really are.
Why can thyroid issues and PMOS/PMOS overlap?
Research has consistently shown that autoimmune thyroid conditions, particularly Hashimoto’s thyroiditis, are more common in women with PMOS/PMOS than in women without the condition. While we do not yet fully understand the relationship, several underlying mechanisms are thought to contribute.
One of the most important appears to be chronic low-grade inflammation. Women with PMOS/PMOS often have higher levels of inflammatory markers, alongside increased oxidative stress and altered immune signalling. Over time, this inflammatory environment may affect immune tolerance, meaning the immune system becomes more likely to mistakenly target healthy tissue, including the thyroid gland.
Insulin resistance may also play a role. Persistently elevated insulin levels can influence inflammatory pathways and immune activity, whilst excess adipose (fat) tissue itself can produce pro-inflammatory signalling molecules which further stimulate immune dysregulation.
Hormonal imbalances may contribute too. Oestrogen and progesterone both influence immune function, and disrupted ovulation in PMOS/PMOS can alter the balance of these hormones over time. Some researchers believe this may partly affect autoimmune susceptibility in genetically predisposed women.
Emerging evidence is also exploring the gut-thyroid connection. Increased intestinal permeability, changes in the gut microbiome and altered short-chain fatty acid production have all been observed in both PMOS/PMOS and autoimmune thyroid disease. Because around 70% of the immune system is associated with the gut, researchers are increasingly interested in how gut health may influence immune regulation and thyroid autoimmunity.
At the same time, blood sugar dysregulation, chronic stress, under-fuelling, poor sleep and restrictive dieting may all place additional strain on the body, potentially affecting hormonal signalling more broadly.
This is often why women feel that their symptoms cannot simply be explained by one hormone in isolation.
Fatigue, hair loss and irregular periods
One of the most common things I hear from women with PMOS/PMOS is: “I just don’t feel like myself anymore.”
Fatigue is incredibly common, but it is rarely caused by one thing alone.
Poor blood sugar balance, stress, inadequate sleep, low iron levels, inflammation, gut issues and thyroid dysfunction may all contribute to low energy and brain fog. In practice, it is often a combination of factors rather than a single root cause.
Hair thinning can also be complex. Higher androgen levels associated with PMOS/PMOS may contribute to scalp hair thinning in some women, whilst thyroid dysfunction may affect the hair growth cycle itself.
Similarly, both thyroid dysfunction and PMOS/PMOS may contribute to irregular or heavy menstrual cycles.
This is why taking a whole-body approach can be so important. Looking at hormones in isolation often misses the bigger picture.
The role of stress and inflammation
Many women with PMOS/PMOS have spent years battling symptoms, trying restrictive diets, over-exercising or feeling frustrated that their body does not seem to respond in the way they expect.
Over time, chronic stress can have a significant impact on sleep, blood sugar regulation, inflammation and overall wellbeing.
This is one reason I often focus on foundations such as blood sugar balance, adequate nourishment, sleep, stress management and gut health support, rather than chasing quick fixes or extreme protocols.
Nutrition and lifestyle factors that may support thyroid health
Nutrition cannot cure thyroid conditions, and it is important that persistent symptoms are properly investigated by your GP or endocrinologist. However, lifestyle factors may play an important supportive role in overall hormonal health and wellbeing.
Some of the most helpful foundations often include:
Certain nutrients including selenium, iodine, zinc, iron and vitamin D are also important for thyroid health. However, supplementation should always be individualised, particularly with iodine, as taking high doses is not always appropriate.
Most importantly, it is essential that women feel listened to.
Too many women with PMOS/PMOS normalise exhaustion, hair loss, anxiety or feeling “burnt out” because they have been told that these symptoms are simply part of having hormonal issues.
You deserve to understand what your body is trying to tell you.
If you are experiencing ongoing fatigue, changes in your cycle, hair thinning, digestive symptoms or persistent low mood, it may be worth having a conversation with your healthcare provider about whether further thyroid investigation is appropriate.
You can also read more about the relationship between hormones, inflammation and gut health in my recent blogs on the Gut–Hormone Axis and the Food–Mood Connection.
And don’t forget, you’re welcome to book a free call with us here at any time.
Midlife Hormones and PMOS
For many women, perimenopause can feel confusing enough on its own. When you add PMOS or PMOS into the mix, it can sometimes feel as though your hormones are becoming even more unpredictable.
You may notice changes in your cycle, worsening sleep, increased anxiety, more stubborn weight gain, fatigue, joint aches, digestive symptoms or feeling far less resilient to stress than you used to. Many women also tell me that the strategies that once “worked” for their body suddenly no longer seem effective.
This can feel incredibly frustrating, particularly for women who have often spent years trying to manage symptoms already.
The good news is that nutrition and lifestyle factors may still have a powerful impact during this stage of life. While we cannot stop hormonal changes from occurring, we can often support how resilient and supported the body feels through the transition.
Why perimenopause can feel more intense with PMOS/PMOS
Perimenopause is the stage leading up to menopause where hormone levels begin to fluctuate more significantly. Oestrogen and progesterone levels may rise and fall unpredictably, which can affect mood, sleep, appetite, energy and menstrual cycles.
For women with PMOS/PMOS, this transition can sometimes feel more complicated because many are already dealing with underlying insulin resistance, inflammation, disrupted ovulation or nervous system dysregulation.
Research suggests that insulin resistance may become more significant during midlife due to age-related changes in muscle mass, body composition and hormonal signalling. This may contribute to increased fatigue, cravings, blood sugar swings and changes in weight distribution around the abdomen.
Sleep disturbances may also worsen during perimenopause, and poor sleep itself can negatively affect blood sugar balance, appetite regulation and stress hormones.
Many women also find that they become less tolerant to restrictive dieting, skipping meals or over-exercising during this stage of life. The body often responds far better to nourishment, consistency and recovery than to extremes.
Interestingly, research suggests that menopause itself may look slightly different in women with PMOS/PMOS compared with women without the condition.
Some studies suggest that women with PMOS may experience menopause slightly later on average, potentially due to a larger remaining follicle pool across the lifespan. However, this does not necessarily mean symptoms are easier. Many women continue to experience metabolic and hormonal challenges well into midlife and beyond.
Although testosterone levels often decline with age, women with PMOS/PMOS may still have relatively higher androgen levels after menopause compared with women without the condition. Insulin resistance also frequently persists, even after periods stop, which means blood sugar regulation, cardiovascular health and body composition often remain important areas of support.
This is one reason why some women notice increasing abdominal weight gain, rising cholesterol levels, worsening sleep or changes in energy levels during perimenopause and menopause. The hormonal shifts of midlife may amplify underlying insulin resistance and inflammatory pathways that were already present to some degree.
Research also suggests that women with PMOS may have a higher long-term risk of conditions linked to metabolic health, including type 2 diabetes, fatty liver disease and cardiovascular disease. This does not mean these outcomes are inevitable, but it does highlight the importance of focusing on sustainable lifestyle foundations during midlife rather than approaching menopause as simply the end of reproductive symptoms.
At the same time, many women with PMOS/PMOS describe feeling relieved once cycles become less unpredictable and ovulation-related symptoms settle. For some, this stage can become an opportunity to shift away from years of restrictive approaches and towards a more supportive and sustainable relationship with food, movement and health.
Protein, fibre and blood sugar balance
One of the most helpful places to start during perimenopause is often blood sugar balance.
Fluctuating blood sugar levels may contribute to energy crashes, increased hunger, poor concentration, mood swings and cravings. For women with PMOS/PMOS, stabilising blood sugar may also help support insulin sensitivity and overall hormone regulation.
This is where protein becomes particularly important.
Many women are simply not eating enough protein earlier in the day, which can leave them feeling hungrier, more fatigued and more likely to rely on sugar or caffeine to get through the afternoon.
Including protein at meals may help support:
Foods such as eggs, Greek yoghurt, fish, lean meat, chicken, tofu, edamame beans, lentils and high-protein breakfasts can all be useful additions depending on individual preferences and tolerances.
Fibre is equally important. Research increasingly shows that fibre supports not only digestive health, but also blood sugar regulation, cholesterol balance and the gut microbiome. This becomes especially relevant during midlife, when cardiovascular and metabolic health become increasingly important considerations.
Most women would benefit from gradually increasing fibre intake through foods such as:
A Mediterranean-style approach to eating is consistently associated with better metabolic, cardiovascular and cognitive health outcomes, and may be particularly supportive during perimenopause.
Nutrients that matter most in midlife
Rather than focusing on trendy supplements or restrictive protocols, I often encourage women to focus on nutritional foundations first. Some nutrients that may become increasingly important during perimenopause include:
Protein Important for muscle mass, blood sugar balance, bone health and recovery.
Calcium and vitamin D Both play important roles in bone health, particularly as oestrogen levels decline.
Omega-3 fats May help support cardiovascular, cognitive and inflammatory health.
Magnesium Involved in hundreds of processes in the body including sleep, muscle function, stress regulation and blood sugar balance.
Iron Heavy or irregular periods during perimenopause may still contribute to low iron status in some women, which can affect energy and concentration.
Phytoestrogen-rich foods Foods such as ground flaxseeds, tofu, tempeh and edamame contain naturally occurring phytoestrogens which may be supportive for some women during perimenopause.
Importantly, more supplementation is not always better. Individual needs vary significantly, and personalised support is often most helpful.
Supporting your body rather than fighting it
One of the biggest mindset shifts I encourage during perimenopause is moving away from punishment-based approaches to health.
Many women with PMOS/PMOS have spent years believing they simply need more willpower, stricter diets or more intense exercise. In reality, midlife hormones often respond far better to consistency, nourishment, sleep, stress support and realistic habits.
This stage of life is not about perfection. It is about building a way of eating and living that supports energy, metabolic health, muscle mass, mood and long-term wellbeing.
You can read more about bone and muscle health in my recent blog on Bone Health and PMOS/PMOS, where I discuss strength training, vitamin D and healthy ageing in more detail.
And don't forget you can always book in a free call with us too.
Please note: Nutritional therapy does not diagnose or treat medical conditions. Always speak to your GP regarding persistent symptoms or concerns about menopause or hormonal health.
Body Image, Confidence and PMOS: A Holistic Approach
Key Takeaways
Body image can be one of the most challenging aspects of living with PMOS.
Changes in weight, skin, hair growth, and energy levels can all impact how we feel in our bodies. Alongside this, many of us with PMOS have spent years trying different diets, often with limited or short-term results, which can lead to frustration, self-doubt, and a loss of confidence.
It is important to acknowledge that these feelings are not superficial. They are shaped by both the physical realities of PMOS and the wider pressures around appearance, health, and body expectations. And never more so that in the current climate. So, supporting our body image with PMOS requires a holistic approach, one that considers not only nutrition, but also mindset, habits, and – probably most importantly - self-compassion.
Why PMOS Impacts Body Image
PMOS affects multiple systems in the body, many of which can influence both appearance and self-perception.
Hormonal imbalances, particularly high androgens, can contribute to symptoms such as acne, hair thinning, or excess hair growth. Insulin resistance can make weight management more challenging, even when following dietary advice that may work for others. These changes often feel unpredictable and, at times, outside of your control.
Research has shown that individuals with PMOS are more likely to experience body dissatisfaction and reduced quality of life compared to those without the condition. This is not only due to physical symptoms, but also the emotional burden of managing a long-term condition.
Over time, repeated attempts to “fix” these symptoms through restrictive dieting can further impact self-esteem and body image.
It is therefore super important to try and shift the focus away from blame, and towards understanding the underlying drivers and supporting the body in a more sustainable way.
Moving Away from Diet Culture
Many of us with PMOS have been exposed to conflicting and often restrictive dietary advice.
Messages that focus on cutting out entire food groups, drastically reducing calories, or following rigid rules may initially feel like a solution. However, these approaches are often difficult to maintain and can contribute to cycles of restriction, cravings, and overeating.
From a physiological perspective, restrictive eating can also have unintended consequences. Under-fuelling may affect energy levels, mood, and hormonal balance, while irregular eating patterns can contribute to blood sugar instability, which may increase cravings and emotional eating behaviours.
Psychologically, diet culture can reinforce the belief that your body needs to be controlled or “fixed,” rather than supported. This can lead to feelings of guilt around food and a disconnection from hunger and fullness cues.
Moving away from this approach does not mean ignoring health. Instead, it involves shifting towards behaviours that are sustainable, flexible, and supportive of both physical and emotional wellbeing.
Rebuilding Trust in Food and Body
Rebuilding trust takes time, particularly if your relationship with food has been shaped by years of dieting or conflicting advice.
A helpful starting point is to focus on consistent nourishment.
Eating regular, balanced meals can help stabilise blood sugar, support energy levels, and reduce the likelihood of intense cravings or emotional eating. Including protein, fibre-rich carbohydrates, and healthy fats at meals provides both physical and psychological reassurance that your body is being adequately fuelled.
Over time, this consistency can help reduce the urgency around food and support a more settled relationship with eating.
It is also important to approach food with flexibility rather than rigidity.
Allowing a range of foods, rather than categorising them as “good” or “bad,” can help reduce feelings of guilt and support a more balanced approach. This is particularly important in PMOS, where overly restrictive patterns can often backfire.
Alongside nutrition, self-awareness and compassion play a key role.
Emotional eating is often linked to stress, fatigue, or unmet emotional needs, rather than a lack of discipline. Recognising these patterns without judgement can help create space for more supportive responses.
For example, asking what you need in that moment, whether that is rest, nourishment, or support, can be more helpful than focusing solely on the food itself.
It can also be helpful to consider the wider picture of wellbeing.
Sleep, stress management, movement, and social support all influence how you feel in your body. Nutrition works best when it is part of this broader, holistic approach.
Finally, confidence in PMOS is not built through achieving a specific outcome, but through developing trust in your ability to care for your body consistently.
This might look like:
These shifts may feel small, but over time they can have a meaningful impact on both physical and emotional wellbeing.
Living with PMOS can be challenging, particularly when it affects how you feel in your own body. A holistic, compassionate approach can help you move away from cycles of restriction and towards a more supportive and sustainable way of eating and living.
If you are struggling with binge eating or feel that your relationship with food is becoming difficult to manage, it is important to know that support is available.
In the UK, organisations such as Beat Eating Disorders provide confidential helplines, online support, and guidance for both individuals and their families. You may also wish to speak with your GP, who can help you access appropriate NHS services, including specialist eating disorder support where needed.
At PMOS Clinics, we recognise that disordered eating patterns, including binge eating, can be closely linked to PMOS, particularly where there is a history of restrictive dieting, blood sugar instability, or body image concerns. We have a practitioner within our team who is specifically trained in supporting individuals with these challenges, using a compassionate, non-restrictive and evidence-based approach.
If this is something you are experiencing, you are not alone, and support is available.
Magnesium-Rich Dark Chocolate and Walnut Energy Bites
Key Takeaways
If you are looking for a simple snack that supports both energy and emotional wellbeing in PMOS, these dark chocolate and walnut energy bites are a practical option.
They combine ingredients naturally rich in magnesium, alongside healthy fats and fibre, helping to support more stable energy levels and reduce the likelihood of blood sugar fluctuations.
For many people with PMOS, symptoms such as anxiety, low mood, fatigue, and cravings are influenced not only by hormones, but also by nutrient intake and eating patterns. Small, consistent additions like this can be a helpful part of a wider, supportive approach.
Why Magnesium Matters in PMOS
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, many of which are highly relevant in PMOS.
One of its key roles is in insulin sensitivity.
Research suggests that magnesium plays a role in glucose metabolism and insulin signalling. Suboptimal magnesium status has been associated with insulin resistance, which is a central feature of PMOS. Supporting adequate magnesium intake may therefore be beneficial for both metabolic and energy regulation.
Magnesium is also closely linked to the stress response and nervous system regulation.
It is involved in the regulation of the hypothalamic–pituitary–adrenal (HPA) axis and supports the activity of GABA, a neurotransmitter that promotes relaxation. Low magnesium levels have been associated with increased symptoms of anxiety, poor sleep, and reduced stress resilience.
In addition, magnesium contributes to muscle relaxation, sleep quality, and energy production, all of which can be impacted in PMOS.
While supplementation may be appropriate in some cases, increasing magnesium intake through whole foods is a practical and accessible first step.
Foods such as dark chocolate (particularly higher cocoa content), nuts, seeds, and whole grains provide magnesium alongside other nutrients, including healthy fats and fibre, which support blood sugar balance and satiety.
This is particularly relevant in the context of the food–mood connection in PMOS, where both nutrient intake and blood sugar regulation can influence emotional wellbeing.
These energy bites are quick to prepare, require minimal equipment, and can be made in advance to support consistency during busy weeks.
Ingredients (makes approximately 10–12 bites)
Method
These bites provide a combination of healthy fats, fibre, and a small amount of protein, which can help support more stable energy compared to high-sugar snack options.
Storage Tips
Store the energy bites in an airtight container in the fridge for up to one week.
They can also be frozen and defrosted as needed, which can be helpful if you prefer to batch prepare snacks in advance. Having options readily available can reduce reliance on convenience foods and support more consistent eating habits, particularly during periods of stress or low energy.
Recipes like this are not intended to replace a balanced diet, but they can be a simple way to incorporate nutrient-dense foods into your routine. In PMOS, where both metabolic and emotional factors are at play, these small, practical strategies can help support a more stable foundation.
Top Tips: Simple Nutrition Strategies to Improve Mood with PMOS
Key Takeaways
If you are living with PMOS and experiencing anxiety, mood swings, or feeling emotionally overwhelmed, you are not alone.
While it is often presented as something you just need to “manage,” there are underlying physiological drivers that can influence how you feel day to day. At the same time, when you are already feeling anxious or burnt out, complicated or restrictive nutrition advice can make things feel even more overwhelming.
This is where simple, practical strategies can make a meaningful difference.
Rather than focusing on perfection, the aim is to create a structure that supports more stable energy, reduces decision fatigue, and helps your body feel more regulated.
Why Mood Swings Are Common in PMOS
Mood changes in PMOS are rarely caused by one single factor. Instead, they tend to reflect a combination of metabolic, hormonal, and lifestyle influences.
One of the most common contributors is blood sugar instability.
If meals are skipped, delayed, or unbalanced, blood glucose levels can drop. In response, the body releases stress hormones such as adrenaline and cortisol to bring levels back up. This can lead to symptoms such as feeling shaky, irritable, or anxious, even if there is no obvious external stressor.
Over time, this can create a pattern where anxiety is not only psychological, but also physiological.
There is also the impact of under-fuelling.
Many people with PMOS have tried restrictive diets, whether intentionally or indirectly. This can result in inadequate energy or protein intake, which may affect both neurotransmitter production and overall resilience to stress.
Alongside this, daily stress and burnout can amplify symptoms.
When you are already overwhelmed, sleep may be disrupted, food choices may feel more difficult, and emotional eating patterns may become more frequent. This is not a failure, but a reflection of how the body responds under pressure.
Understanding this context can help shift the focus away from blame, and towards practical support.
Gentle Nutrition Strategies That Help
The most effective strategies are often the simplest. These are not about strict rules, but about creating a consistent structure that supports your body.
1. Do not skip meals
Skipping meals is one of the most common triggers for anxiety-like symptoms.
Even if you are not particularly hungry, going long periods without eating can lead to drops in blood sugar, which may increase irritability, shakiness, and poor concentration.
Starting with regular meals, ideally three per day, can help create a more stable foundation.
2. Include protein early in the day
Breakfast is often where things go wrong.
A carbohydrate-heavy breakfast, or skipping it altogether, can lead to a rapid rise and fall in blood sugar, increasing the likelihood of mid-morning anxiety and cravings.
Including a source of protein, such as eggs, yoghurt, or nuts, may help support more stable energy and improved focus throughout the morning.
3. Build simple, repeatable meals
When you are feeling overwhelmed, decision fatigue can make food choices feel much harder.
Having a small number of go-to meals can reduce this burden and make it easier to stay consistent. This might look like rotating a few breakfasts, lunches, and dinners that you know work for you.
Consistency is often more supportive than constantly trying new or complex recipes.
4. Use snacks strategically, not constantly
Snacks can be helpful, but they are not always necessary.
If you are going longer than four to five hours between meals, or noticing dips in energy or mood, a small snack that includes protein may help maintain stability.
For example, yoghurt with nuts or oatcakes with hummus can provide more sustained energy than sugary snacks.
5. Be mindful of caffeine
Caffeine can increase alertness, but for some people it may also worsen symptoms such as jitteriness, a racing heart, or anxiety.
This is particularly relevant if caffeine is consumed on an empty stomach or alongside irregular meals.
Reducing intake, or pairing caffeine with food, may help minimise these effects.
6. Avoid “all or nothing” thinking
One of the biggest barriers to consistency is the belief that you need to do everything perfectly.
In reality, small changes such as eating one balanced meal, adding protein to breakfast, or preparing a simple lunch can have a meaningful impact over time.
This approach is particularly important in PMOS, where restrictive patterns can often lead to cycles of overeating and guilt.
7. Support yourself during busy or stressful periods
When you are experiencing burnout, even simple tasks can feel overwhelming.
During these times, focusing on convenience and ease is not a compromise, it is a strategy. This might include:
Reducing the effort required to eat well can help you stay consistent, even when energy is low.
Living with PMOS can feel challenging, particularly when anxiety and mood swings are part of the picture. The aim is not to overhaul everything at once, but to introduce small, supportive habits that help your body feel more stable over time. If you'd like one-to-one support with this, why not book a free call to discuss further?
The Food–Mood Connection in PMOS
Key Takeaways
Living with PMOS is not only about managing physical symptoms such as irregular cycles, acne, or weight changes. Many people also experience anxiety, low mood, emotional eating, and challenges with body image.
Research suggests that individuals with PMOS are significantly more likely to experience symptoms of anxiety and depression compared to those without the condition. While the reasons for this are complex, they are not simply psychological. Hormonal imbalances, insulin resistance, inflammation, and the lived experience of PMOS can all contribute.
For many people, this can lead to a cycle of fatigue, low motivation, and feeling overwhelmed by food choices, particularly when trying to follow restrictive or unsustainable dietary advice.
Nutrition is not a standalone solution, but it is one area that can provide a stable and supportive foundation for both physical and emotional health.
Blood Sugar, Neurotransmitters and Mood
Insulin resistance is one of the central features of PMOS and has implications far beyond metabolic health.
When the body becomes less responsive to insulin, it can lead to higher circulating insulin levels and bigger fluctuations in blood glucose. These fluctuations can affect both energy levels and mood.
Rapid rises and falls in blood glucose can contribute to symptoms such as irritability, shakiness, fatigue, and difficulty concentrating. From a physiological perspective, when blood glucose drops, the body releases stress hormones such as adrenaline and cortisol to restore balance. While this is a protective mechanism, it can also produce sensations that feel very similar to anxiety. And over time, repeated fluctuations in blood sugar may contribute to reduced resilience to stress and increased vulnerability to mood disturbances.
Alongside this, neurotransmitter production is heavily dependent on nutrient availability.
Serotonin, often associated with mood and emotional regulation, is synthesised from the amino acid tryptophan. Dopamine, which plays a role in motivation and reward, is derived from tyrosine. Both of these require adequate dietary protein, as well as cofactors such as B vitamins, iron, zinc, and magnesium.
Inadequate intake, irregular eating patterns, or chronic under-fuelling can therefore impact these pathways, potentially contributing to low mood, reduced motivation, and increased cravings.
This is particularly relevant in PMOS, where restrictive dieting and inconsistent eating patterns are common, often driven by weight concerns or conflicting dietary advice.
Inflammation, Gut Health and Mental Wellbeing
PMOS is associated with chronic low-grade inflammation, which may play a role in both physical symptoms and mental wellbeing.
Inflammatory markers have been found to be elevated in many individuals with PMOS, and emerging evidence suggests that inflammation may influence brain function and contribute to symptoms of depression and fatigue. While this relationship is still being explored, it highlights the importance of considering whole-body health when addressing mental wellbeing.
Gut health is another key factor.
The gut–brain axis is a complex, bidirectional communication system linking the gastrointestinal tract with the central nervous system. This communication occurs via neural, hormonal, and immune pathways.
The gut microbiota plays a role in the production and regulation of neurotransmitters, including serotonin, as well as in modulating inflammation and the stress response.
Alterations in gut microbiota composition have been observed in individuals with PMOS, which may influence both metabolic and psychological health outcomes. Factors such as low fibre intake, limited dietary diversity, stress, and previous antibiotic use may all contribute. If you would like to explore this further, you can read more in my March blog on the gut–hormone axis.
Supporting gut health through a varied, fibre-rich diet, including vegetables, whole grains, nuts, seeds, and, where appropriate, fermented foods, may help support both gut and mental health.
Practical Nutrition Foundations for Emotional Health
When you are feeling overwhelmed, it is essential that nutrition feels supportive rather than restrictive.
Many individuals with PMOS have experienced cycles of dieting, which can contribute to feelings of failure, guilt around food, and disconnection from hunger and fullness cues. A more sustainable approach focuses on building consistent, nourishing habits.
In practice, this often starts with regular, balanced meals.
Eating consistently, typically three meals per day, can help support blood sugar stability and reduce the likelihood of energy crashes that may trigger cravings or emotional eating. Each meal ideally includes a source of protein, fibre-rich carbohydrates, and healthy fats to support satiety and steady energy release.
Protein is particularly important, not only for blood sugar regulation but also for providing the building blocks for neurotransmitters involved in mood and motivation.
Fibre-rich carbohydrates support both glycaemic control and gut health, while healthy fats contribute to brain structure and hormone production.
Alongside this, reducing decision fatigue can be a powerful strategy. Keeping meals simple, repeating go-to options, and planning ahead where possible can help reduce overwhelm and support consistency.
It is also important to acknowledge the role of emotional eating.
Emotional eating is not a lack of discipline, but often a response to stress, fatigue, or unmet emotional needs. In PMOS, this can be further influenced by blood sugar fluctuations, hormonal changes, and body image concerns.
Addressing emotional eating requires a compassionate approach that considers both physical and psychological drivers. Supporting regular nourishment, stabilising blood sugar, and removing overly restrictive rules can help reduce the intensity and frequency of these patterns over time.
Burnout is another common experience.
When you are physically and emotionally depleted, it becomes much harder to make decisions around food, prepare meals, or prioritise self-care. In these situations, focusing on small, achievable changes, rather than aiming for perfection, is often the most effective approach.
Living with PMOS can feel overwhelming, particularly when both physical and emotional symptoms are present. Nutrition is just one piece of the puzzle, but it can provide a steady foundation to build from. If you would like support with your nutrition, why not book a call with us? We’d love to help.
For any conditions other than PMOS, please feel free to be in touch with our sister clinic Alex Allan Nutrion
PMOS Clinics is part of the Green Leaf Company (London) Ltd, a limited company registered in England and Wales. Registered number: 10990293
Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. We aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
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