PMS Reliefby Jacob Farin, ND

Premenstrual Syndrome, or PMS, is a set of symptoms that occur 1-2 weeks prior to a woman’s menstrual cycle. Symptoms may include anxiety, depression, nervous tension, food cravings, headaches, fatigue, insomnia, heart palpitations, water retention, breast tenderness and bloating. These symptoms occur when estrogen and progesterone are out of balance with each other. If the imbalance is too great or exists on a long-term basis, uterine fibroids may result.

The course of treatment for PMS depends on the type of hormone imbalance that a woman experiences, such as if estrogen is too high or too low with respect to progesterone. In fact, there are four classifications of PMS: Anxiety, Carbohydrate Craving, Depression and Hyperhydration. Each classification is based on the causation of symptoms. Despite the different causes, there are things women can do to reduce the frequency and severity of their symptoms.

1. Eliminate caffeine and alcohol. Both caffeine and alcohol can aggravate PMS symptoms and make them more difficult to manage. A couple of studies published in the American Journal of Public Health indicated that women who drank caffeinated beverages increased their risk for PMS symptoms and other menstrual disorders.

2. Eat a low carbohydrate diet. Diets high in carbohydrates tend to make PMS symptoms worse, such mood swings, anxiety and depression.

3. Increase fiber. Fiber binds on to estrogen in the intestines and pulls the excess hormone out of the body. A study published in the New England Journal of Medicine found that women who consumed more fiber had more stable blood estrogen levels than women who consumed less fiber.

4. Vitamin B6. Vitamin B6 is a nutrient that is involved in the production of certain brain chemicals, such as serotonin, the “feel good hormone.” Vitamin B6 is most effective in women who experience anxiety, depression, irritability or fatigue. It is also involved in the removal of excess estrogen through the liver. Therapeutic dosage is 50 mg per day. This dosage has been shown to be safe.

5. Vitamin E. Vitamin E has been shown to reduce symptoms related to breast tenderness, nervous tension, headaches and insomnia in women with PMS. Therapeutic dosage is 400 IU per day of d-alpha-tocopherol, a natural form of vitamin E. (dl-alpha-tocopherol is a synthetic form and has reduced therapeutic effects.)

Although there are different types of PMS, these suggestions are still important guidelines regardless of the type of PMS a woman experiences. It is also important to rule out other underlying conditions, such as hypothyroid and anemia. These conditions can be easily diagnosed with a lab test. If you want a more comprehensive natural approach to PMS, consult with a licensed naturopathic physician.


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