Alternative therapies to Navigate PMS Symptoms
The ideal approach to PMS symptoms is a holistic one that addresses all its underlying causes: diet, nutrition, lifestyle, and emotions. In the process improving overall health and wellness.
Why is diet so important for menstrual symptoms?
Estrogen levels require stricter regulation compared to other hormones in your body to ensure natural rhythm runs smoothly. Small variances above or below the normal regulated levels can have significant impacts on your health. Your liver metabolizes estrogen. A healthy liver will rapidly metabolize estrogen but if it is overloaded with medications, artificial substances, chemicals or harmful substances from food or drink it can affect the metabolism of estrogen.
Therefore, diet is important. Diet is thought to be the biggest factor (up to 90%) affecting your hormones through the exposure to certain chemicals in food products.
Certain toxins that can disrupt hormonal balance, so reducing or eliminating these altogether is recommended, simple carbohydrates, refined sugars, processed foods and steer clear of other well-known migraine trigger toxins such as:
MSG (monosodium glutamate) – found as a flavor enhancer in many processed foods.
Hydrolyzed Vegetable Protein or otherwise known as Trans-fats or other Hydrogenated Oils
Aspartame
Premenstrual Sweets Cravings
Blood-sugar diet really can help you stay on an even keel. Because sweets are addictive, they suggest cutting them out entirely if you find they are a real problem for you. It may seem intimidating at first, but once you get through the first few days sweets cravings tend to diminish or disappear. This is also true for any food that you eat compulsively, like chips, pretzels, and sodas (even diet drinks), so you’re better off avoiding them completely.
Treat yourself to naturally sweet fruit. Any fresh fruit is great, though canned or dried fruit contains too much sugar.
Premenstrual Salt Cravings
Here are some suggestions to help prevent PMS salt cravings:
Drink plenty of water to stay hydrated: 6-8 glasses per day.
Eat mineral-rich foods: fruits, nuts, beans, whole grains, and vegetables.
Try seaweed, a natural salt source, available in health food stores.
Use real salt from the health food store: Celtic sea salt, Himalayan Salt, Utah mineral bed sea salt, and the like. These balanced salt sources contain minerals your body may be craving.
PMS Binges & Overeating
If you find your cravings aren’t so much a desire for a particular food or flavor but rather a change in your appetite and ability to feel satisfied.
Here are some suggestions:
Filling up on fiber rich foods including fruits, vegetables, beans, nuts, whole grains, flax and chia seed all help keep you feeling full, which can help prevent binges and overeating.
Drink plenty of water—it also helps you to feel full.
Avoid alcohol: Alcohol lowers your impulse control when it comes to food and sweets. It only takes a little bit to make it much harder to say no to a food you’d ordinarily have the will power to avoid. Also, alcohol intake one week prior to your period can aggravate PMS symptoms further, so it’s advisable to avoid alcohol consumption one week prior to menstruation.
Some foods to include or eat more of to lessen menstrual symptoms:
Vegetables and fruits – fresh and in quantity are a definite help in preventing headaches during menstruation. About one week before the cycle begins consuming as many fresh vegetables and fruits as you possibly can. This has been shown anecdotally to lessen the possibility and intensity of headaches. Calcium-rich diet full of leafy greens, almonds, and yogurt may help prevent many PMS symptoms.
Chromium is a mineral that has been studied often and shown to help stabilize insulin and blood sugar. This stabilization helps curtail cravings and supports appetite regulation.
Magnesium is particularly effective for combating chocolate cravings. Chocolate cravings are a sure sign of magnesium deficiency.
Boosting Mood and Improving Symptoms with Supplements
The benefit of using natural treatment, such as herbs, minerals and vitamins, is that symptoms are relieved because the body’s equilibrium is reestablished. This means that symptom-relief is on-going.
Too little iron and vitamin B12 can negatively affect mood, so supplementing with these in addition to vitamin B6 can relieve premenstrual mood symptoms.
Calcium, Magnesium and Vitamin B6. This power formula can work wonders for your symptoms. These ingredients have been researched thoroughly and provide positive results for pain, mood, and general PMS symptoms.
Vitamin E and Essential Fatty Acids both nutrients interact with prostaglandin receptors (prostaglandins are the hormones believed to cause fierce cramping.)
Vitamin B2 also known as riboflavin may be one of the most effective vitamins in addition to magnesium in dealing with menstrual headaches. Vitamin B2 restores energy to nerve cells without exciting them. This can prevent migraine and control blood pressure. Riboflavin 200 mg should be taken two times a day and always with food. Magnesium reduces the reaction of nerves that become agitated during the menstrual cycle. These nerve paths control the elements of blood pressure, sleep rhythms, hormone production, and temperature. All of these factors add an increase in headaches.
Bloating
Eastern doctors have believed for centuries that nutrients such as potassium, calcium, magnesium, and vitamins B and C act as natural diuretics, and can relieve bloating. Western docs have recently caught on, advising patients to snack on bananas, fennel, tomatoes, celery, watercress, and citrus fruits pre-period to reduce symptoms of bloating.
Herbals
The herbs included in the list below are known as “adaptogens.” This means they communicate with your system to provide you with the exact amount needed to bring your body back into its correct balance. Pharmaceuticals and over-the-counter remedies sometimes can be overwhelming to your body.
Chaste berry (Vitex agnus-castus). In several clinical studies Chasteberry reduced some symptoms, especially breast pain or tenderness, edema, constipation, irritability, depressed mood, anger, and headache stimulating the endocrine system.
Dong quai (Angelica sinensis), also known as Chinese Angelica, has been used for thousands of years in traditional Chinese, Korean, and Japanese medicine. It remains one of the most popular plants in Chinese medicine and is used primarily for health conditions in women. Dong quai has been called “female ginseng,” based on its use for gynecological disorders (such as painful menstruation or pelvic pain), recovery from childbirth or illness, and fatigue/low vitality.
Maca (Lepidium meyenii). For hundreds of years maca was used by native Peruvians to enhance fertility. Women use maca for female hormone imbalance, menstrual problems, and symptoms of menopause. Maca is also used for weak bones (osteoporosis), depression, stomach cancer, leukemia, HIV/AIDS, tuberculosis, erectile dysfunction (ED), to arouse sexual desire, and to boost the immune system. It has been found to be effective for PMS.
Black cohosh (Cimicifuga racemosa). Though mostly known for its relief widely of menopausal symptoms, black cohosh is wonderful herb for PMS, especially when it comes to treating irritability and sleep disturbances.
Lemon balm (Melissa officinalis). Lemon balm has been used for centuries for its calming effects and helps with PMS-related anxiety and insomnia.
Ginger– has many anti-inflammatory properties and also calms the stomach when NSAIDS might upset it. This is best used in a tea.
Butterbur – helps with inflammation and 50mg tablets should be taken 3 times a day for one month and thereafter twice a day. Use only pharmaceutical grade Butterbur and don’t use it if you are pregnant or allergic to marigolds, ragweed, chrysanthemums or daisies.
Valerian root – works as a muscle relaxant to ease menstrual cramps.
Wild yam (Dioscorea villosa). Wild yam was traditionally used for intestinal problems as well as labor pains and menstrual issues. There is still debate about whether wild yam can affect our sex hormones but has been found extremely helpful for those who have high estrogen levels and see consistent helpful results.
Burdock. Burdock is known for its anti-inflammatory effect, but because of its alternative action, and because of the small amount of plant steroids it contains, burdock can help improve the liver’s ability to metabolize hormones such as estrogen and thereby improve symptoms associated with hormonal imbalance. Therefore, it is very helpful in treating PMS.
St. John’s wort. St. John’s wort has been used successfully to treat mild depression and the moodiness that sometimes accompanies PMS. But be careful as it can interact with oral contraceptives and render them less effective.
Ginkgo (Ginkgo biloba). Ginkgo is mostly known and studied in the literature for its effects on memory. Ginkgo has also been shown to be helpful for PMS symptoms, particularly when it comes to fluid retention and breast tenderness.
Evening Primrose Oil – is a natural pain killer and will certainly help with menstruation headaches. It also has natural anti-inflammatory effects very similar to those of Omega Fatty Acids and Omega 3 in fish oil. May alleviate anxiety and cramps also.
Willow Bark – white willow bark can reduce fever, pain and swelling.
Flax Seed Oil – produces essential fatty acids that balance Omega 6 and 3 FA’s. This helps to alleviate headaches.
Fever Few – this is one of the most effective herbs for treating menstrual cycle migraines and headaches. It also prevents headaches of all kinds. It can be taken daily at 125mg to prevent migraines. It also has anti-inflammatory and vascular dilator properties.
*If you’re trying herbs or other natural remedies, give it about 4 to 6 weeks to see effects.
Lifestyle factors
Lifestyle factors like sleep and exercise play a central role in the sustainable recovery and management from migraines.
Sleep is a restorative function for brain and body. And it is not just about getting enough sleep each night. It’s about how regular your sleep/wake cycle is. Are you going to bed and waking up at the same time each night? What about on weekends?
It’s also about the quality of sleep. Getting 2 hours sleep before midnight with 9 hrs total sleep is better than 10 hours sleep after midnight. Getting enough sleep, especially at the beginning of the menstrual cycle for any woman who is inclined to suffer from severe migraine headaches should get more than the normal amount of rest. If your normal is 7-8 hours, then make sure you get 9-10 hours the first few days.
*Sleep better. Adopt good bedtime habits—turn off the TV, keep the bedroom cool and dark, and drink calming chamomile tea.
Exercise promotes weight loss, hormonal balance, reduces stress, assists in sleep, stabilizes your mood and gives you an overall sense of well-being. Exercise will certainly produce the endorphins needed to prevent or treat migraines. Exercise also triggers dopamine (your natural source of pleasure and satisfaction) and serotonin (a depression and anxiety fighter).
Yoga has been found to be very effective in preventing and/or curing migraine or less severe headaches that occur during the menstrual cycle. Yoga combines several factors that can impact the headaches including meditation, relaxation and exercise. The traditional yoga poses, and stretches are always done in a meditative, relaxed state and certainly require the use of muscles and movement that can eliminate stress and produce endorphins. Doing hip and back stretches can increase blood flow to contracted uterine, abdominal, and lower back muscles, easing the tension that leads to cramps.
Relaxation Therapy Some relaxation techniques that can help alleviate headaches include guided imagery and guided meditation, affirmations, visualization and deep breathing.
Self-massage can lessen pre-period symptoms, as any kind of rubdown increases blood flow and eases muscle and mental tension. Some essential oils used in massage that can make a difference are lavender (a muscle relaxer) and geranium (an estrogen balancer).
Acupuncture The use of acupuncture has been very successful for many women in alleviating headaches once they have started. If you know you are prone to these headaches make an appointment with your acupuncture specialist before your cycle begins. Acupuncture may increase circulation and elevate endorphins, which enhances mood and alleviate pain.
Apply ice. Hold a cold cloth or an ice pack to the painful area on your head or neck. Wrap the ice pack in a towel to protect your skin.
Magnetic Therapy PEMF or pulsed electromagnetic field therapy has been used to relieve depression and chronic pain. Women who wore small magnetic devices attached to the sides of their underwear two days before and then during their periods saw their symptoms improve significantly.