When we hear about PMS we often think about teenagers and their wild hormones that every one in the house should stay clear from. But PMS is a serious issue for even older women that find themselves digging into natural alternatives to help support them during this natural time of a transition in a cycle. In this article we will go deeper into what is PMS and top herbs that can help you transition through PMS if you are looking for a more natural alternative.
What is PMS and PMDD?
Premenstrual syndrome and premenstrual dysphoric disorder (the more severe form of PMS) are hormonal that can occur in women during the luteal phase of their mensural cycle. There is a lot of different ways that a women’s hormones can react before their menstruation time. Some women have very little if any reactions during this time, other women find themselves extremely overwhelmed with the intense emotional and physical changed that can happen during this time. And of course there are those that land right in the middle of these two extremes.
Hormones
There are three main hormones that are effecting women during this time: estrogen, testosterone and progesterone. Other things can come into this balancing act with serotonin which can become less available and can affect our moods. The seriousness of PMS and PMDD has led to much research around the topic to look at specific genes in women. In the future it may be possible to have a firm diagnosis of PMS or PMDD based on those genes that regulate estrogen receptors working in the pre frontal cortex.
Because hormones work in a balancing way other hormones that affect sugar and salt levels are also involved in a way that PMS expresses itself in different women.
Symptoms
Some symptoms of PMS or PMDD may include:
- Stress
- Tension
- Anxiety
- Panic Attacks
- Mood Swings
- Anger
- Irritability
- Sadness
- Despair
- Fatigue
- Problems with memory
- Sleep problems
- Feeling of out of control
The husband of a woman that is dealing with PMS may have to deal with days or weeks with anger, crying, changes in the sex drive and insensitivity to the family needs.
On a more physical level a woman might have to deal with:
- Headaches
- Joint or muscle pain
- Breast swelling or tenderness
- Fluid retention
- Bloating
- Swelling around the face
- Changes in appetite
With looking at these two separate lists, we can often start getting a clearer picture as to why women (and their husbands) dread the approaching of their mensuration.
Nutrition
For PMS and PMDD nutritional help is available in forms of vitamins and mineral supplementation such as:
- Vitamin B6
- Vitamin E
- Evening primrose oil
- Calcium
- Magnesium
The first step is to reduce any sugar intake, soy and corn products and alcohol. Trying to eat more leafy green vegetables like kale and spinach and even though this is the time that your body wants that chocolate fix more than ever, try a chocolate that is dark chocolate that is lower in sugar and dairy.
Herbal Treatment
Using herbs for managing PMS and PMDD symptoms varies, addressing the woman’s lifestyle, personal beliefs about mensuration and incorporating physiologic approach that treats the symptoms and the underlying hormonal and HPA dysregulation. For many women there is a plan that involves a combination of herbs in order to treat a variety of physical, hormonal and emotional symptoms. When looking for a plan and choosing certain herbs yourself, it is important to see which area is your own major struggle and if in doubt do not hesitate to reach out for a free consultation. It is also important to remember that many herbs have contraindications when it comes to other medications and it is important to consult your healthcare provider if you are using any other medications or herbs to make sure you are using them safely.
Top Herbs
Black Cohosh
This herb has become very popular with menstrual cramping, pre menstrual discomfort and menopausal symptoms. This herb can be used with a goal of hormonal regulation. Which means that it is most useful when used with areas such as: mood swings, fatigue, bloating, or break fullness. Early studies have show this herbs to act like a natural estrogen. Here in the US we may see it commonly used for irritability, mood swings and anxiety and it also may be a safe alternative in hormone replacement therapy. (1)
Precautions:
A few reports have suggested that this herb can cause liver damage, so it is important to be aware of signs of liver damage. If you have had breast cancer or a hormone sensitive condition do not use this herb. (2)
Chaste Berry
Also considered helpful in hormonal regulation. Chaste berry has been used traditionally and it now very commonly used in Europe and the US to relive symptoms of a number of gynecologic issues, including those associated with PMS. Chaste tree extracts, used daily for 3 months, have been shown to restore progesterone levels, but more studies need to be done before this herb is recommended for fertility improvements. (3)
Precautions:
Although this herb is generally considered safe, if you are trying to get pregnant or are breastfeeding it is best to avoid this herb. If you have a hormone sensitive condition, any sort of psychotic disorder or Parkinson’s disease not not use this herb. (4)
Adaptogens
Research has not specifically been conducted on herbs known as adaptogens on PMS or PMDD. However herbs in this category can help with mood symptoms and decrease stress in the luteal phase of the woman cycle. Ashwagandha is a very popular adaptogen that is used for women that are exposed to long periods of stress with very good results. (5) Suggested adaptogens for PMS include, ginseng, eleuthero and ashwagandha.
Precautions:
Depending of the type of adaptogen you are planning on taking, some may interact with other medications. It is best to take them in lower doses in the beginning if you are implementing into your diet. (6)
Chamomile
The flowers of both the German and Roman chamomile have been used for centuries as a digestive tonic and it grows wild in much of Europe. Within the uses of PMS, chamomile has demonstrated being effective in dealing with the emotional aspect related to PMS. (7)
Precautions
Generally very safe and gentle. Toxicity is very rare but occationally happens with people with severe hay fever or those who have had allergic reactions to chamomile before.
Kava Kava
Herbalists often use Kava for anxiety type purposes. It has been proved effective dealing with women and menopause related anxiety but no study has been done directly with PMS and the herb. Kava is a South Pacific member of the pepper family where it has been used for centuries as a pain reliever.(8)
Precautions
There has been a lot of concern about using the herb with toxicity and this plant, especially with people that have liver disorders. Many countries even banned the sale of this plant because of the potential risk. Even though as of now the evidence with liver disease related to this plan tis inconclusive, it should not be taken by people with medications, or liver disorders. (9)
Lavender
Lavender is a great herb to look at when dealing with insomnia, anxiety, irritability or depression that might accompany PMS. It can be taken as a tea or a tincture or and essential oil can be directly inhaled in a bath or via a diffuser to aid in sleep issues. It is also great to use as a massage oil if you are looking to relax. Lavender is fairly easy to grow and maintain. It helps to make your own tinctures if you are growing it yourself. Here is an article telling you all about storing and preserving herbs.
Precautions
This is a fairly safe herb if a woman is not pregnant. Other possible side effect might include skin irritations if used externally, possible diarrhea or headaches when taken internally. (10)
St. John’s Wort
St. John’s wort is usually used for the depressive symptoms associated with PMS or PMDD. A lot of trials have compares St. John’s wort with common antidepressants and many of these trials have favorable results. (11) This herb is a European and North American native. It’s popularity is growing rapidly with its abilities to aid as an anti-depressant and antiviral effects.
Precautions
Do not use this herb if you are currently taking antidepressants. Avoid any tyrosine containing foods such as red wine, aged cheese, yeast, pickled herring or if you are breastfeeding. Photosensitivity was seen on skin of animals when tested but this is rarely seen in people. (12)
Tying it all together
When choosing your own formula to work with, its important to start small and see how your body reacts to a certain dose or herb. You can certainly make your own mix of herbs and drink them in a tea or a tincture mix about a week before you start your period and use it for three consecutive cycles to see if you are seeing results.
If you need help in this area reach out for a FREE consultation, to see if working with an herbalist is right for your case.
Hope you found this helpful on your own journey!
