Natural Remedies for PMS

by Emerson Ecologics

Natural Remedies for PMS

If you’re seeking alternatives to ibuprofen or acetaminophen for minor premenstrual syndrome (PMS) symptoms such as mild achiness and bloating, the good news is that there are plenty of options available during the 1 to 2 weeks before your period when most mild symptoms occur. Here are the most common PMS and menstrual symptoms, how you can help address them naturally, and at what point it’s time to see a practitioner about your symptoms.

Most Common PMS and Menstrual Symptoms

Women experience PMS and menstrual symptoms in a variety of manners. Some people experience many different symptoms, while some experience barely any at all. Some cycles bring more of one symptom than in previous cycles, while skipping more regular symptoms. Similarly, the intensity to which women experience each symptom can vary, as can the way people experience PMS each cycle.

Common PMS and menstrual symptoms include:

  • Bloating
  • Water retention
  • Muscle and uterine cramps
  • Digestive trouble
  • Tender breasts
  • Headaches
  • Irritable mood
  • Low mood
  • Trouble sleeping
  • Fatigue 

Natural PMS and Menstrual Relief

Mild symptoms can sometimes be mitigated with a proactive approach. Here are some ways you can help support your body during menstruation, as well as alleviate mild symptoms once they’ve manifested.

Drink Plenty of Water

Some people report that menstrual cramps and other muscle pain (including the back pain that often comes with menstrual cramps) seems to improve if they’re well-hydrated. While water should not be considered a cure-all for cramps, it can certainly ease some of the discomfort associated with this symptom. 

“It sounds counter-intuitive, but the more water you drink, the better you stave off water retention,” says triple-board certified OBGYN . “Your kidneys need a constant supply of water to properly eliminate fluids and waste products from your body. If water is in short supply, the kidneys tend to hoard water, and bloating can set in. I recommend drinking 60 to 70 ounces of pure water daily.”

Cabeca’s recommendation of water intake tracks with the general rule of thumb, which is to drink eight eight-ounce glasses of water per day. 

Avoid Refined Carbohydrates

While this is likely not welcome news, refined carbs are likely to contribute to PMS symptoms. It’s common for people to seek comfort foods (usually refined carbohydrates) when they’re menstruating, but chances are, you’re not doing yourself any favors. 

“Eating sugary and processed carbs such as candy, sweets, white flour, bread, chips, cakes, and so forth leads to spikes in insulin levels,” says Cabeca. “High insulin levels cause your body to hold on to more sodium, which increases the fluid volume inside your body.” 

Instead, Cabeca recommends sticking to “natural foods such as proteins, vegetables (especially greens), low-sugar fruits, and healthy fats. Research shows that women who don’t suffer from menstrual pain have a higher intake of zinc, beta-carotene, and vitamin E than those who do.”

Exercise

While exercise might not be at the top of anyone’s list while menstruating, some find that doing so can help alleviate symptoms. It will get the blood pumping, and help carry necessary fluids to areas of your body that might be being neglected while it focuses so hard on menstruation. If anything, it provides a boost of endorphins, which can improve overall mood. 

If cardio exercise sounds unappealing or you’re feeling too fatigued to put forth such strenuous effort, yoga may be a great alternative. YouTube has plenty of “Yoga for PMS” videos that will guide you through a 30-minute series of poses designed for symptom relief, such as bloating and muscle aches.

Heating Pad

For muscle pain and menstrual cramps, a simple heating pad can help. The heat relaxes the muscles and tissue, which should increase blood flow to the area and help alleviate pain. 

Heating pads can come in many forms, such as electric ones that plug in, or as clay or rice bags that are heated up in the microwave. Regardless of the type you choose, be sure to keep the heat away from your skin so you don’t burn yourself. Always keep the pad wrapped in cloth, and a layer of clothing between yourself and the heating pad. 

Ice Pack

An ice pack on the head is a great way to soothe a headache. Whereas heat increases blood circulation, cold restricts it, which can also help alleviate pain. This is a great place to start with a headache at any time, even when you’re not menstruating. 

Also, if cramps do not get better with a heating pad, you could try using an ice pack on the low belly. 

Reduce Stress

One of the best ways to alleviate PMS symptoms is to reduce stress, as stress will only exacerbate your PMS symptoms. This can be done through physical exercise, deep breathing exercises, yoga, having a cup of tea, reading a book, or doing anything else that reliably calms you down. 

Additionally, stress reduction is a good idea for overall health and will help you get better sleep at night. 

Sleep

Speaking of sleep: it’s already something none of us can seem to get enough of. Sleep is the time when the body restores and rejuvenates itself. It’s crucial that we get enough sleep — especially when the body is working so hard to shed the lining of the uterus. This is a strenuous activity for your body that requires a lot of energy. Therefore, sleep is more important at this time than any other time during the month.

This is particularly true if one of the symptoms the patient is experiencing fatigue. It’s better to let yourself sleep more during a period than to push through and wear your body out.

Chasteberry

The presence and severity of PMS seems to be primarily related to the relative balance of all the reproductive hormones, and there is one particular botanical that helps support overall balance. Vitex agnus castus, often called just “vitex”, and also known as Chasteberry or Chastetree is well researched and shown to be effective in helping ameliorating the classic symptoms of PMS.

Research has shown that in alleviating breast tenderness, water retention, mood swings, and food cravings. 

“Chasteberry is one of the best-studied treatments for PMS. It’s very effective,” says . “Homeopathy works faster, but with chasteberry, you will usually notice a change within two cycles. However, women on birth control pills should not take it.”  Taking vitex agnus-castus along with birth control pills might decrease the effectiveness of the birth control pills.

Calcium

Calcium is already an important supplement for women (as there is increased risk of osteoporosis with age), but there is research at this point to support the idea that calcium can also help alleviate PMS symptoms. 

A 2017 double-blind, randomized provided calcium tablets of 500 mg daily for a group of women after lunch for two cycles. The data led researchers to conclude that there were “significant differences […] between the two intervention groups in the first and second menstrual cycles after the intervention.” The differences were significant in subgroups of stress, mood, emotional changes, water retention, and somatic changes in the calcium group compared with the]placebo group in the menstrual cycle before the intervention and two menstrual cycles after the intervention and among menstrual cycles in the calcium group.

Vitamin B6 

Vitamin B6 is a popular piece of the overall puzzle in treating PMS symptoms. Many practitioners recommend it either in the time period leading up to menstruation, as well as during menstruation to help support energy levels and mood. 

Some have found that about 80 mg of B6 per day has been found to support the psychological portions of PMS symptoms. It’s important to stay below 100 mg per day, and to choose a . 

Magnesium

According to Cabeca, “magnesium may help fight water retention and relax muscle tissue. Besides eating rich sources of magnesium such as nuts, dark chocolate and leafy greens, consider supplementing with this mineral.” 

Additionally, one of the major jobs of in the body is to relax muscles, so a time when muscles are specifically cramping is a good time to get an added dose of magnesium. Grossman also points out that “magnesium is required for metabolism of estrogen, so that can help relieve cramping.” 

Cabeca recommends 250 milligrams taken before bedtime (magnesium helps you sleep better), but also cautions to check with your practitioner first.

What is PMDD?

Premenstrual dysphoric disorder (PMDD) is a severe form of PMS that some people experience. It’s estimated that about of women of childbearing age experience PMDD. Oftentimes, people with PMDD have multiple PMS symptoms and they may experience them in such intensity that it interferes with their daily activities. If your PMS symptoms are so severe that they debilitate you, be sure to speak to an integrative practitioner for help, because with so many supportive treatments available there is no reason to suffer needlessly. 

Supporting Menstruation and PMS

Chances are, people will have varying degrees of success with the natural approaches on this list. While exercise may help some, others simply need to rest their bodies during menstruation. 

Others may need a combination of these approaches, which is why PMS support formulas incorporate a variety of natural ingredients.

Founder of The Superwoman Code always recommends to her patients that they track their menstrual cycles and symptoms for a few months prior to determining how to best support menstrual relief on an ongoing basis. She says that one’s unique hormonal shifts throughout the month can indicate different courses of treatment. 

“Once we understand the layout of the land, we can help support PMS symptoms.” Margeson agrees that magnesium should help with cramping and headaches and that B6 can help with mood changes before the period arrives. She also recommends increasing protein in the diet because it “can help with mood swings.” Furthermore, “increasing your intake of cruciferous vegetables and broccoli sprouts helps to decrease circulating estrogen, which will help with bloating and fluid retention.”

She does caution that “there isn’t generally one herb or treatment used for PMS, because PMS is a combination of multiple different systems of the body adapting to our environments.” Rather, she recognizes that supporting PMS and menstruation symptoms involves a systematic, holistic approach with a long-term focus. “A good focus on stress management, good eating, consistent(ish) movement and supportive measures helps to decrease symptoms of PMS every month.”

By listening to your body and utilizing the natural approaches on this list, you’re bound to find something to help alleviate your PMS and menstrual symptoms naturally. 

Are you interested in learning more about menstrual and PMS relief? Check out these articles with additional pro tips: