Natural Approaches to Managing PMS
PMS is such a common issue that many people simply expect pain and other unpleasant symptoms each month as being par for the course of menstruating. However, though it may be common, PMS is not normal and is not something you need to put up with! In this blog post we look at PMS, underlying causes and some of the natural approaches to PMS that can help to alleviate symptoms.
The Menstrual Cycle
Most of us who menstruate will have around 450 periods in our lifetime, so it’s important to understand what’s going on each month with our health. The menstrual cycle is more than just monthly bleeding - it’s a complex process that dictates fertility, sleep, mood, strength, and vitality. For a detailed discussion of the menstrual cycle, check out my blog post on the topic here.
What is PMS and What Causes It?
PMS (premenstrual syndrome) is a group of physical and emotional symptoms that occur before and during the first few days of the menstrual bleed, typically starting around day 23-24 of a regular 28-day cycle (although symptoms can start as early as 2 weeks before your period is due). PMS symptoms can range from mild to severe and can include:
Bloating and water retention
Cramping pains
Mood changes - low mood, anxiety, mood swings, anger
Breast tenderness
Headaches or migraines
Acne
Appetite changes - excessive hunger or loss of appetite
Cravings, often for sweet or carbohydrate-rich foods
Fatigue
It’s important to note that although PMS can have emotional symptoms like low mood or irritability, it is not the same as PMDD, which is a much more significant mental health condition associated with the menstrual cycle.
PMS is typically caused by the changes in hormone levels that occur during the luteal phase - the second half of your menstrual cycle. This is when oestrogen and progesterone levels fluctuate. Progesterone increases, peaking at around day 24 of your cycle. Oestrogen is lower, but slowly rises over the course of the luteal phase. However, if oestrogen levels are too high compared to progesterone, symptoms can occur.
Some other factors that can contribute to PMS symptoms include:
Neurotransmitter imbalances, particularly serotonin - high oestrogen and low progesterone can lead to lower serotonin levels, impacting mood.
Prostaglandin imbalances - prostaglandins are chemical messengers involved in pain and inflammation, and can be disrupted by high oestrogen/ oestrogen excess.
Stress, which can alter normal cortisol metabolism, leading to high cortisol levels and increased inflammation
Nutritional deficiencies - low levels of important nutrients such as magnesium, B6, calcium, vitamin D, and omega 3 fatty acids can all contribute to PMS symptoms.
Poor sleep - sleep is so important for healthy hormone regulation and a lack of quality deep sleep can greatly affect the menstrual cycle, leading to increased susceptibility to PMS symptoms.
Environmental toxins - endocrine disruptors in common household goods can act like oestrogen in the body, triggering the high oestrogen effects that lead to PMS symptoms.
Natural Approaches to PMS
So, how to manage PMS symptoms naturally? Fortunately, there are a whole host of effective diet and lifestyle changes that can really help to reduce PMS symptoms. Let’s take a look at some of my go-to natural treatment options for PMS symptoms
Eat Plenty of Fibre-Rich Fruits and Vegetables
Fibre is so, so important for maintaining healthy hormones. Fibre helps to bind up excess oestrogen so that it can be excreted, keeping oestrogen levels in check. Without adequate fibre, oestrogen continues to circulate and can become too high. We want to be eating at least 5 serves of vegetables every day, plus ideally a serve of legumes once a day, too. A serve of vegetables is 1 cup raw or 1/2 cup cooked. If you’re eating plant-based, this is a really achievable amount and can make a big impact.
Reduce Your Caffeine Intake
This can be a tough one, especially if you use caffeine as a bit of a crutch for coping with hormonal fatigue. But there is good reason for it. Caffeine can contribute to cortisol dysregulation, poor sleep, and inflammation, and can affect blood flow to the uterus, making issues like cramping pain worse. Stick to 1 or 2 cups of coffee per day and finish drinking coffee before 2pm, to make sure it is not contributing to sleeplessness at night. Also be aware of your intake of other sources of caffeine like chocolate!
Reduce Your Refined Sugar Intake
Refined sugar worsens inflammation and disrupts blood sugar balance, contributing to PMS symptoms. Excess carbohydrates can also worsen bloating, as it increases water retention. If you do indulge in sweets, stick to lower-sugar options like dark chocolate and include plenty of fibre-rich foods to balance any sugary foods. A good combo is putting together a few squares of dark chocolate, some fresh berries, and a couple of almonds or walnuts. This gives you better balance while still allowing you to get that sweet fix!
Eat Foods Rich in Omega-3 Fatty Acids
Omega 3 fatty acids are really important for reducing inflammation that contributes to pain, like in PMS. There are plenty of great plant-based sources of omega-3 fatty acids, including hemp seeds, walnuts, sunflower seeds, pumpkin seeds, and chia seeds. Sprinkle onto smoothies, yoghurts, salads, or even on top of some roasted veggies for an omega-3 boost.
Eat Plenty of Magnesium-Rich Foods
Low magnesium can contribute to symptoms like cramping and low mood, and is an important nutrient for healthy hormone production. It’s one that many of us need a boost in, because chronic stress can deplete magnesium stores. Magnesium-rich foods like green leafy vegetables (think broccoli, spinach, bok choy, Swiss chard, Brussels sprouts), as well as whole grains, nuts, seeds, and legumes, are all great options here.
Eat Phytoestrogen-Rich Plant Foods
Phytoestrogens can help to balance your oestrogen levels, gently lifting oestrogen activity if too low, and helping to reduce its activity when too high. Foods like organic tofu and legumes (lentils, chickpeas, beans) are great options.
Avoid Endocrine-Disrupting Chemicals
Endocrine-disrupting chemicals are present in so many frequently used products around the home and are best avoided for hormone health, even if you don’t experience PMS or other hormonal conditions. Some of the worst offenders include:
Non-stick cookware - especially if it is scratched or worn down. Replace with cast iron, wrought iron, or aluminium options that don’t contain synthetic coatings.
Soaps and detergents - avoid products containing triclosan, triclocarban, phthalates, and dioxane, all of which are common in cleaning products, soaps and detergents.
Beauty products - often contain nasties like phthalates, PFASs, BPA and other bisphenols, alkylphenols, and parabens. Choose products free from these chemicals and remember to treat your skin like it will absorb whatever you put on it - because it will!
Plastics - many plastics contain BPA or similar chemicals that can leach into food or onto skin. Never heat foods in plastic containers (use glass or ceramic instead, or heat in a pot on the stove), and always get rid of plastics that are damaged or showing signs of wear and tear.
Engage in Daily Movement
Daily Physical movement can help improve your symptoms. Remember that it is okay to rest during your bleeding phase, and to listen to your body. Some days (such as during ovulation) you might feel amped and ready for a powerful gym session, while other days you might feel more drawn to a nature walk or some gentle yoga.
Get Adequate Sleep
Sleep is so important for hormone health. Prioritising your sleep means optimising hormone production and regulation, reducing inflammation and ensuring good cortisol balance, too. For more info on supporting your sleep holistically, check out my blog post here. You can also learn about blue light and how it affects your sleep here.
See a Naturopath
Sometimes PMS requires additional support, through more tailored treatments or the use of herbs and supplements. Seeing a naturopath for support with PMS symptoms can help to identify and treat the underlying cause and help reduce symptoms both now and into the longer term. There are some wonderful herbs and supplements out there to support menstrual health and reduce PMS symptoms, but they do require expert consultation and an individualised prescription.
If you’re ready to address your PMS symptoms and would like naturopathic support, let’s work together. You can book your free 15 minute chat or a consultation by heading to the bookings page.
About the Author
Lizzie Stow is a clinical naturopath from Newcastle, Australia.
To find out more about Lizzie, click here.
To book an appointment with Lizzie click here.