Naturopathic Solutions For PMS

If you menstruate, you can probably relate to feeling a little run down or out of sorts in the days leading up to your periods.

Menstruation can sometimes feel like nothing more than a monthly nuisance, but menstrual health is an important part of your overall health.

Being mindful of the way your body feels during and leading up to your period can help you better manage those feelings and alleviate some of the discomfort that can come along with them.

If you’re finding yourself struggling or confused about your menstrual health, you can make an appointment with me, Dr. Sheila Dyer, to explore your options for hormonal health solutions.

In this article we’re going to answer some common questions about what PMS is, what symptoms you should look out for, and some of the options you have for naturopathic treatments.

What Is PMS?

Premenstrual syndrome or PMS for short, is a condition that impacts people who menstruate during part of their cycle, generally in the days proceeding menstruation.

It can impact behaviour, as well as emotional and physical health.

There are a variety of symptoms that can be linked to PMS and it affects different people in different and sometimes opposite ways.

It can be uncomfortable, but it isn’t at all unusual.

PMS affects about 90 percent of people who menstruate at some point in their lives, and while there is no total cure there are some options that help people deal with the symptoms they may experience.

Because of the common nature of PMS and the wide range in symptoms, it’s unlikely to get an official medical diagnosis (or to need one) unless it interferes with your general health or wellbeing.

It is important to remember that while some level of discomfort is fairly normal, any symptoms that are unusually intense or impair aspects of your life should be discussed with a medical professional so that you can find options to help manage symptoms.

What Causes PMS?

The exact cause of PMS is unknown, so it’s hard to know in advance whether you’ll have it or not.

The most likely culprit is fluctuation in hormone levels around the beginning of the menstrual cycle.

Right before menstruation, levels of the sex hormones estrogen and progesterone increase.

Higher levels of these hormones can increase the risk of symptoms associated with PMS, since they interact with the systems of your body differently in these larger amounts than in the lower levels they rest at throughout the rest of your cycle.

Family history of PMS or depression can be risk factors for PMS, along with substance abuse, trauma, and lifestyle factors.

That said, even if you don’t have any specific risk factors, it’s still possible to end up suffering from PMS.

What Are The Symptoms Of PMS?

The symptoms of PMS can affect many of the body’s systems, which is part of why they can be difficult to pinpoint.

Mental symptoms can include fatigue, headaches, irritability, increased sensitivity to light and sound, as well as anxiety and depression.

There are also some common gastrointestinal symptoms including food cravings, cramps, abdominal bloating, constipation, or diarrhea.

Acne and breast soreness are also common symptoms of PMS.

Generally, if you’re consistently feeling a bit unwell in the days leading up to your period it’s not unlikely that you’re dealing with PMS.

What Is PMDD?

Pre menstrual dysphoric disorder, or PMDD is the term for severe mental and psychological symptoms of PMS.

These can include anxiety, depression, panic attacks, suicidal thoughts, mood swings, difficulty focusing, and insomnia.

Along with it comes a higher likelihood of painful cramping.

If you’re dealing with any of these symptoms there are options available to help alleviate them ranging from mental health care and medication to treat the symptoms to hormonal birth control that can help regulate the hormonal cycles that cause PMDD in the first place.

Naturopathic Solutions For PMS

Dealing with PMS can be a real drag, but there are a variety of options for you to try to alleviate symptoms naturopathically from home.

Here are a few things you can try to help with your PMS symptoms.

If you’re struggling with severe symptoms or PMDD these may be helpful.

1. Eat These Foods

The food that you eat can have a huge impact on the way your body works and feels.

In the case of PMS, there are some foods that may help alleviate and prevent symptoms.

Foods high in calcium such as milk and other dairy products, kale, broccoli, and sardines can help to prevent cramps along with other related symptoms.

High fibre foods such as wheat bran, leafy greens, lentils, and beans can help alleviate gastrointestinal symptoms by keeping your digestive system running smoothly.

Flaxseed can be helpful in maintaining a healthy estrogen metabolism, which may help alleviate PMS symptoms by regulating levels of the hormone in the body.

There is also some evidence that a plant-based diet may lead to fewer symptoms of PMS, so the week leading up to your period can be a good time to try cutting down on your consumption of animal products.

These options are a practically risk free set of things to try if you’re looking to relieve your PMS symptoms.

2. Avoid These Foods

While some foods have benefits and may alleviate PMS symptoms, others can increase the risk and severity of PMS symptoms and should be avoided during the week or so before your period if you’re struggling with PMS symptoms.

Firstly, it’s important to make sure you’re not eating anything you’re allergic to.

It’s a good idea to avoid foods you’re allergic to in the best of times, but an allergic reaction can compound PMS symptoms and make you feel worse.

Feelings of bloating before your period can often be caused by retention of water, which can be made worse by eating lots of salty foods.

Your cravings may say that you should eat lots of salt, but it may help you feel better to avoid salty foods.

Foods high in refined sugars may also exacerbate PMS symptoms by contributing to fluctuations in blood sugar that can feed into mood swings, headaches, and difficulty concentrating.

If you’re craving foods high in salt and sugar, dark chocolate may be a good option to help alleviate cravings.

It’s rich in iron which can help prevent anemia, as well as magnesium which has been shown to help alleviate some of the symptoms of PMS.

3. Ginkgo Biloba

The ginkgo biloba or maiden hair tree is a species of deciduous tree native to China.

They originated around 290 million years ago and are referred to as a living fossil because of their similarity to the trees that have existed for those millions of years.

There’s also strong evidence to suggest that extract from ginkgo biloba trees can help alleviate symptoms of PMS.

In this study, 24% of study participants given a ginkgo biloba supplement experienced an improvement in physical and psychological symptoms of PMS.

4. Evening Primrose Oil

Some anecdotal evidence suggests that evening primrose oil may help alleviate symptoms of PMS including breast tenderness, irritability, and bloating.

While further evidence is needed to support this claim, evening primrose oil is fairly easily accessible and smells lovely, so it may be worth trying if you’re looking to ease your PMS symptoms at home.

5. Chasteberry

Chasteberry, or vitex agnus castus, is native to Asia and the Mediterranean and is easily available in supplement form.

This study, suggested a link between taking a chasteberry supplement and an improvement in symptoms of PMS and PMDD.

While some further research is needed to strongly support this link, chasteberry is a fairly safe supplement to try and unlikely to cause negative side effects.

It can be a good option to try if you’re looking to reduce symptoms of PMS or PMDD naturally.

Book Your Appointment With Dr. Sheila Dyer, ND

Struggling with PMS can be irritating, frustrating, and isolating especially giving the undeserved stigma that can surround conversations about menstrual health.

If you’re struggling from PMS there are options for you to help manage symptoms and help you feel as good as possible during every part of your cycle.

If you’re looking for a naturopathic doctor in Toronto, contact me today to get started on your journey to better health naturally.