Guest Post by: Katherine (Tori) Lutz

Naturopathic Medicine and PMS Management

Over 80% of women experience PMS before their menstrual cycle each month. Some women’s symptoms can be so intense that they’re forced to miss school, work, or sit out of everyday activities, however, don’t stress. There are ways to help prevent some of these symptoms and most are easier than you think!

What is PMS?

PMS or Premenstrual Syndrome is a series of hormonal changes that occurs in most women before their monthly menstrual cycle. Some of these changes are increased irritability, food cravings, as well as a decrease in energy and sex drive. Most women notice changes in their bodies such as acne breakouts, bloating, vaginal cramping, headaches, and muscle aches. In severe cases, a spike in anxiety and depression is also associated with PMS.

So, what causes PMS? Women’s bodies naturally experience a shift in hormones to prepare for their periods. During this time, women’s ovaries create high levels of estrogen which is then processed and broken down by the liver. Despite our body’s ability to process, if your liver is working a little slow, the estrogen will be reabsorbed into the body through the digestive tract causing a hormonal balance. This imbalance causes all the symptoms associated with PMS.

There are women who deal with PMDD, or premenstrual dysphoric disorder. It is very similar to PMS, but women usually experience much more severe symptoms such as depression, anxiety, hypertension, and others.  Western medicine has it’s methods of treating PMS and PMDD, but most include treating the symptoms and not the cause. Most women are prescribed antidepressants or birth control pills, both of which have side effects that can cause other issues. Nonetheless, naturopathic medicine can be used for PMS management to treat your PMS before it hits in a more natural way.

Diet

Perhaps one of the easiest ways to help reduce your PMS symptoms is through your food. Most women don’t realize there is a direct relationship between their hormones and their diets. You don’t have to make life-altering changes. Being aware of a few simple things can have huge effects on those annoying symptoms that hit right before your cycle. 

• Gut Health: The first thing to always be aware of is your gut health. As mentioned earlier, when estrogen is broken down by your liver, it is then passed through your digestive system where it can be reabsorbed into the body. It’s a good thing to have, but a healthy gut biome can help! Probiotics are the best way to take care of this. Yogurt, pickles, kombucha, and even some cheeses like mozzarella and cheddar can help the healthy bacteria in your gut stay healthy. Not only do probiotics help your immune system, but they can also help kick those PMS cramps and headaches.

• Watch Your Sugar: The next thing to do is cut your sugar intake. For the majority of women experiencing PMS, sweet cravings can be a big issue – don’t be tempted! Sugar is one of the biggest causes of PMS symptoms. In fact, women who regularly experience PMS report consuming 27% more refined sugar than women with no premenstrual symptoms. High sugar intake can deplete magnesium levels (something that is usually already low during your time of the month) and increase salt and water retention. This can cause headaches, bloating, and mood swings. A good way to avoid this is by eliminating simple carbs like pasta, bread, and desserts and choosing whole grain, complex carbs and natural sugars instead.

• Reduce Caffeine: Another big way to help your PMS symptoms is to reduce caffeine levels around your period.  Caffeine can prevent sleep and increases anxiety and irritability – things that are already present with hormone level changes. This doesn’t mean cutting out caffeine completely, just reducing your limit to one cup of coffee a day, or even better, drinking natural tea! A few small changes in your diet every once in a while could have a big change on how you experience premenstrual hormone changes. Swap out a couple cups of coffee for a kombucha or a bagel for some steel cut oats and you’re on your way! If you can get ahead of those PMS cravings, it could be the way to kill headaches, mood swings, bloating, cramps, and more.

Herbs and Supplements

Trying some herbs and supplements can be another great way to naturally treat PMS symptoms. Some supplements aid in natural liver detoxification which can help with initial hormonal imbalances. Similar to this, herbs have been known as an aid in women’s health since the beginning of time.

There are many vitamins in your body that are essential to hormone levels. B6, for instance, helps the liver break down estrogen and remove it from the body. It also helps in the regulation of progesterone, another hormone that is produced during your monthly cycle, which can improve PMS symptoms. Zinc has a very similar function, but also can increase sex drive. A decreased interest in physical intimacy is sometimes associated with PMS and can cause issues in relationships. 

Iodine, magnesium, and Vitamin E are essential to hormone regulation in their own ways. It’s important to be aware if you have an existing vitamin deficiency regardless, but low levels of some essential minerals can really take a toll on your PMS. Your body is always changing, so it’s important to keep updated on what it needs.

Aside from supplements, there are tons of herbs that have been used to treat aspects of PMS. Perhaps one of the most popular in today’s society is ginger. Ginger may help to erase period cramps. It may also acts as a regulator for your menstrual cycle. Ginger capsules seem to be the most effective, but fresh ginger slices in hot water are another great way to take in the benefits.

Another very popular option is Chasteberry. Grown predominantly in Asia, Chasteberry is infamous for its role in women’s reproductive health. The plant can naturally treat breast pain by blocking the production of prolactin, a breast milk creating hormone that is released before your period starts. Chasteberry is also known for doing much more. A German study showed a 93% reduction in all PMS symptoms in women who used it.

There are plenty of other herbs and supplements available to you that could help prevent your PMS symptoms. Black Cohosh, Dong Quai and White Peony are all other options. Minerals and herbs are available from multiple vendors in different forms. When looking for a product, remember to choose what’s best for you and your body’s needs.

Additional Help

Sometimes when it comes to understanding our bodies, we need a little help. All of the alternatives listed above are options, but may not be the answer for you. Or, it could be challenging figuring out what is the right option for us. In that case, don’t be afraid to ask for help.

Naturopathic Doctors are a wonderful resource when looking for help in situations like this. They take a personal, natural approach to what your body needs. Unlike your traditional physician who can prescribe birth control or antidepressants to treat your symptoms, naturopathic doctors can help prevent your symptoms from happening in the first place. 

Sarah Bennet, a Naturopathic Doctor at Natural Med Doc says, “Nothing is one-size-fits-all when it comes to health, especially periods.  It’s important to have guidance in knowing what your body needs and the best way to go about treating that”

If your hormones are completely imbalanced and you can’t find a good or easy way to regulate them, Hormone Replacement Therapy could be a great option for you. Hormones are so vital to so much of our body’s functioning, especially when it comes to periods. Not only could therapy help address your PMS symptoms, but also a wide variety of other concerns you may have. Menopause can even be treated with HRT.

In Summary

Periods are a pain enough already, don’t let your PMS make them any worse. There are so many options out there for treating your PMS symptoms. However, as Sarah Bennet says, it is important to make sure you’re taking the best course of action for your own body. Not every one of these options will help you and your body, but a natural and easy way of treating your PMS could help you immensely! 

For additional information, check out these other articles on the Be Prepared. Period. blog:

• Period Tips to Ease the Discomfort of Menstruation
• Learn Tips for Handling Periods Like a Pro

Super Important Note: We are not doctors. Please consult your doctor or medical professional with any concerns you may have. This is strictly an informational piece and should not be used to diagnose or treat medical conditions. 

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BIO

Katherine (Tori) Lutz is a graduate of Florida State University and current student at Columbia University. Professionally, she has gained a great deal of writing, editing, and marketing experience in the area of health and wellness. She currently lives in New York City and aspires to one day be a journalist.