Premenstrual syndrome (PMS) affects women during the last two weeks of the menstrual cycle and usually subsides when the menstrual flow begins. Many womenconsider these symtpoms normal, but hormonal imbalance causes them. Diets rich in animal products, sluggish liver function, lack of sleep, stress, inactivity, hypoglycemia, hypothyroidism, heavy metal toxicity, and food allergies aggravate or contribute to PMS symptoms. Let's explore the typical symptoms of PMS, ways to alleviate them, and conventional and natural support for PMS.

Types of PMS

PMS is broken down into 4 classifications. PMS-A (anxiety) has anxiety, irritability and insomnia. PMS-C (craving) has increased appetite, sweet cravings, headache, fatigue, fainting spells and heart palpitations. PMS-D (depression) has depression. PMS-H (hyper-hydration) has weight gain, abdominal bloating, breast tenderness and swelling of the face, hands and ankles. Most women suffer from a combination of these subtypes. Other PMS symptoms include abdominal cramps, backache, and skin problems.

PMS Treatments & Support

Conventional PMS Support

Conventional treatment of PMS involves the use of oral contraceptives to artificially regulate hormonal changes. 

Natural PMS Support

Natural treatment of PMS includes liver and bowel cleansing. The liver is the organ that is responsible for processing hormones. The bowels are responsible for excreting processed hormones. Performing liver and bowel cleansing will help to decrease PMS by ensuring proper functioning of these organs. See the section on detoxification for more information.

Dietary Support For PMS

The nutritional approach to PMS should include these three facets: balancing hormones, providing nutrients specific to women’s health, and reducing symptoms.

Balancing hormones can often be a challenge. The symptoms that we experience as women during PMS are merely one example of how these very powerful substances in our bodies can have a profound effect on our health, well-being and enjoyment of life.

Many PMS symptoms are caused by an imbalance between estrogen and progesterone. You can optimize your progesterone levels with supplements like primrose oil and borage oil. Both sources contain essential fatty acids like GLA. The body uses GLA to produce important hormones. Take vtiamin B6 with GLA for proper utilization. Apply progesterone cream topically when appropriate.

Decreasing overactive estrogen levels is equally important as optimizing progesterone production. Dong quad helps block estrogen activity in the body. It competes with estrogen at receptor sites.

D-glucarate supports the liver in reducing excess estrogen. It helps produce enzymes that break down estrogen. Milk thistle can provide benefits for the liver in this respect, too.

Providing nutrients specific for women on a daily basis can make a big difference for hormonal health. An overall nutritional supplement, such as a complete multivitamin specifically for women, or a green food supplement, both provide important micro- and macronutrients for optimal nutrition. Essential fats, B vitamins, amino acids, and trace minerals are important because they are all needed for the balancing of hormones. The mineral iron is important because of the loss of haemoglobin during menstruation.

Reducing The Symptoms of PMS

  • Depression and mood swings often worsen PMS symptoms. Optimizing neurotransmitter levels helps stabilize mood during PMS. St. John's Wort improves mood and reduced anxiety and 5 HTP supports serotonin production in the brain. Do not use either of these with prescription antidepressants. Melatonin supports sleep and may improve mood. Take each supplement with vitamin B6 to enhance effectiveness.
  • Cramp relief can be found with Cal-Mag supplements. Use citrate or chelate forms for better absorption. Magnesium relaxes uterine muscle contractions. Vitamin E may also reduce muscle cramps.
  • Water retention can be relieved with herbs such as horsetail, marshmallow, and dandelion.
  • Cravings can be reduced with blood sugar stability. Green food supplements in protein shakes help control cravings. Chromium improves insulin function and reduces cravings. Glutamine helps reduce appetitie and food cravings.

Lifestyle Support

Balance in lifestyle and environment supports hormonal balance. Regular exercise reduces PMS-related stress and symptoms. Castor oil compresses reduce abdominal cramping and water retention. They also support detoxification and hormone processing.

Dietary Support for PMS

Diet affect hormones, neurotransmitters, and prostaglandins. A vegetarian diet helps reduce excess estrogen levels. Animal protein may increase PMS by affecting anti-inflammatory hormones. Cold-pressed oils like flax, hemp, sunflower, and sesame support hormone balance. Magnesium, vitamin B6, and vitamin E foods reduce symptoms.

Eat wheat germ, nutritional yeast, cabbage, cantaloupe, alfalfa, figs, nuts, lemons, and grapefruit. Fermented dairy supports gut bacteria and hormone balance. Gut bacteria help regulate estrogen metabolism in the intestine. Drink 2 liters of filtered water daily. Avoid salt, processed foods, caffeine, alcohol, and non-fermented dairy.