Natural Treatment for PMS

PMS can also be addressed by your naturopath using a combination of diet changes, essential fatty acids, vitamins and herbal medicine.

Any treatment for hormonal disorders is best used for a minimum of three months for optimum results.

Mood swings and depression experienced around the time of menstruation can be relieved using herbal medicine and flower essences.

Irritability, nausea, headaches and migraines associated with PMS can often be due to a congested liver. If any of these symptoms occur around the time of your period, it is most important to treat the liver using dietary changes and herbal medicine. Balancing the hormones and cleansing the liver may also help balance blood sugar levels and reduce food cravings.

Diet & PMS

Dietary changes have been shown to effectively reduce PMS symptoms in some women. Excessive intake of sugar, salt, honey, dairy products, white flour and fatty foods can sometimes aggravate PMS symptoms. Instead, eat more fresh fruit and vegetables, wholegrain bread and cereals.

• Avoiding caffeine is particularly important in the prevention and treatment of PMS. Research shows that women who regularly consume caffeine are up to four times more likely to experience severe PMS symptoms. Give up slowly to avoid withdrawal symptoms and aim to drink six to eight glasses of fresh filtered water each day.

• Many women find that including foods rich in phytoestrogens (or isoflavones) in their diet helps prevent PMS. The best dietary sources are soy products such as miso, tofu and soy-enriched breads and cereals. Soy supplements may also help.

• Limiting the amount of refined carbohydrates such as soft drinks, cakes, biscuits, sugar, honey and white flour can help conserve magnesium levels and balance blood sugar levels, reducing mood swings and blood sugar swings.

• Refined sugar can increase the excretion of magnesium, making the cravings worse. It can also be useful to decrease your intake of dairy products at this time, as excess calcium may impair the absorption of magnesium.

• Decrease your intake of saturated fatty acids found in animal fats, as well as dairy products and all meats (except fish) as these can increase inflammation and pain associated with period cramps.

• Increase your intake of unsaturated fatty acids found in fish, avocado and raw unsalted nuts and seeds and their cold pressed oils, as these have an anti-inflammatory action and also help maintain proper hormonal balance.

• Decrease your intake of salt, as this can contribute to fluid retention. This is what causes breast tenderness and abdominal bloating and can contribute to headaches.

• Make sure you drink two litres of water a day, as this will reduce fluid retention.

• Decrease cola, tea, coffee and chocolate, as caffeine can increase symptoms such as irritability, anxiety, mood changes and period pain.

Supplements & PMS

• Maintain optimum nutrient levels in your body by taking a woman’s multivitamin and mineral formula, preferably one containing vitamin B6, magnesium and calcium.

• Evening primrose oil may help to prevent symptoms of PMS such as breast tenderness.

• B Complex can help with mood imbalances, low energy and food cravings.

• Vitamin B6 levels may be reduced due to the contraceptive pill. Vitamin B6 can be helpful for high prolactin, depression, anxiety, fluid retention and breast tenderness.

• Chromium helps to relieve blood sugar imbalance, and may help to alleviate symptoms of sugar and carbohydrate cravings.

• Magnesium is an important mineral involved in the nervous system and in the relaxation of muscles. It can be used to help relieve irritability, fatigue, period cramps, cravings, blood sugar problems and fluid retention.

Herbs & PMS

• Chaste tree (Vitex agnus-castus) is a herbal remedy which has been clinically proven to assist with hormonal balance and may prevent or reduce the symptoms of PMS when taken over several menstrual cycles. Chaste tree can help reduce high levels of prolactin, reduce skin breakouts and pre-menstrual mouth ulcers, and improve mood.

• Cramp Bark and Black Cohosh are antispasmodic herbs which may help relieve symptoms associated with cramping pain.

• St Johns Wort can help relieve mild to moderate depression and anxiety associated with PMS. It is important to take a standardised extract three times daily.

• Other nervine herbs such as Skullcap, Damiana, Oats and Lavender can help ease symptoms.

• Adrenal adaptogen herbs such as Siberian Ginseng and Withania help improve your ability to cope with stress and improve energy, vitality and wellbeing.

• Gymnema is the herb of choice for sweet cravings.

• Milk thistle, Schizandra and Rosemary improve liver detoxification, optimising hormonal balance.

Lifestyle Factors & PMS

• Make regular moderate exercise a habit. PMS symptoms tend to be more severe in women who do no exercise.

• To relieve cramps, try applying heat to the pelvic region by using a hot water bottle or taking a warm bath. This improves blood flow and relaxes muscles.

• Homoeopathic medicines - your homeopath or naturopath will prescribe the most appropriate remedy for you.

• Natural progesterone cream – the dose is dependent on your symptoms and imbalances.

• Castor oil packs - to help with pain, inflammation and swelling, as well as the detox process.

• Acupuncture – to facilitate the free flow of energy through the body.

• Aromatherapy - can assist and support the reproductive system, and gently contribute to rebalancing your hormones.

NB. Severe PMS symptoms may indicate an underlying health condition such as endometriosis. If your PMS symptoms are severe, or are not relieved by the remedies suggested above, consult your healthcare professional.

For a personalised appointment and prescription for help with PMS, click here to make a booking for phone and online consultations.

Return to the Natural Hormone Health Home Page