Written by Vera Coetsee, Health and Nutrition Coach
4 May 2023
Most women who have periods will experience PMS at some point, or throughout, their menstruating years. Although our periods can come with many unwanted symptoms, it is a good reminder to know that these symptoms are not meant to be normal and there are natural remedies and support out there that can help you manage your cycle and help you find relief.
What is PMS?
PMS (premenstrual syndrome) describes the cluster of symptoms many women experience before their period starts. These symptoms can occur up to two weeks before your period and can last several days into your period. The symptoms of PMS can negatively impact your life and result in physiological and psychological symptoms which can include:
- bloating
- cramping
- mood swings
- fatigue & tiredness
- skin problems
- breast tenderness
- anxiety
- headaches
- changes in appetite
The good news is that PMS symptoms can be managed so that their effect is less severe, so keep reading to learn natural strategies to help reduce them.
Nourish you body
Changing how you fuel your body can help reduce PMS symptoms. Focus on choosing nutrient dense, whole foods diet, and include a variety of colourful vegetables, clean protein and healthy fats. One major food category to shy away from is sugary foods. Refined carbs and sugary foods can cause significant blood sugar fluctuations, which can worsen mood swings and fatigue levels. Eat the foods below to support each phase of your cycle:
- Follicular phase (estrogen building): healthy fats, pomegranates, pumpkin/flaxseeds, sprouted beans
- Ovulatory phase (liver detox): cruciferous vegetables which include brussel sprouts, cabbage, broccoli and kale
- Luteal phase (progesterone support): magnesium and vitamin B6 rich foods, vitamin C and zinc foods
- Menstrual phase (blood sugar balance): mineral rich bone broth, iron rich foods, soups and stews, vitamin rich smoothies
Get support from supplements
In addition to a healthy diet, added supplements can also help with managing PMS symptoms. Supplements that can support PMS include:
- Magnesium – this nutrient is essential to muscle development, nerve function, and energy function, and may help reduce bloating, fluid retention and breast tenderness.
- Vitamin B6 – this nutrient has been associated with reducing mood swings and anxiety by supporting the nervous system.
- Chaste Tree Berry – this herbal supplement can help the body produce more progesterone, which helps to create hormone balance.
- Evening Primrose Oil – EPO contains gamma-linolenic acid, which helps to regulate essential fatty acids that are involved in inflammation.
Try acupuncture
Acupuncture involves inserting very fine needles at certain points of the body, with the aim to alleviate and prevent a variety of health conditions and imbalances. This treatment has been demonstrated in some studies to be beneficial for regulating hormone imbalances and reducing PMS.
Work with a functional medicine practitioner to test your hormones
If your PMS symptoms are severe, we highly recommend working with a functional medicine doctor. A doctor can test your hormone levels and help you to determine the root cause of your symptoms. It is important to consider underlying reproductive conditions such as endometriosis and PCOS when your symptoms are severe, and a doctor can help you determine if your symptoms need further investigation.
If you are experiencing PMS symptoms, make an appointment at our clinic and our functional medicine doctor and acupuncturist will provide you with natural support to manage your PMS.