What is PMS?
Premenstrual syndrome (PMS) is a term used to describe a group of clinically significant physical and psychological symptoms that occur during the luteal phase of the menstrual cycle and cause severe distress and functional impairment. Around the world, a total of 47.8% of women of reproductive age have PMS. About 20% of these women suffer symptoms that are severe enough to interfere with their everyday activities, with the rest women experiencing mild to moderate symptoms. (1)
Premenstrual dysphoric disorder (PMDD) is a type of premenstrual syndrome (PMS) caused by hormonal fluctuations and affects between 2 and 5 percent of premenopausal women.
However, its symptoms are much more severe compared to regular PMS, including intense food cravings, irritability, and fatigue.
For many women with PMDD, the symptoms are so intense that they find it challenging to function normally.
What are Some of the effects of PMS?
Changes in appetite, weight gain, back and low back pain, headaches, breast swelling and tenderness, nausea, constipation, anxiety, irritability, frustration, tiredness, restlessness, mood swings, and crying are all signs of PMS.
The exact cause of premenstrual syndrome remains unknown, but several factors are believed to contribute to the condition:
Cyclic changes in hormones:
Premenstrual syndrome symptoms tend to fluctuate with hormonal changes and typically subside during pregnancy and menopause.
Chemical changes in the brain:
Fluctuations in serotonin levels, a neurotransmitter associated with mood regulation, may trigger PMS symptoms. Insufficient serotonin levels could lead to premenstrual depression, fatigue, food cravings, and sleep problems.
Depression:
Some women with severe premenstrual syndrome may also have undiagnosed depression, although depression alone does not account for all of the PMS symptoms.
What Are Some Natural Remedies For PMS?
When medication is not effective or not an option, natural remedies can be considered. These remedies focus on improving overall well-being, promoting stress relief, relaxation, and effective symptom management.
Take Some Dietary Supplements
It has been demonstrated that a number of vitamin supplements and remedies made from herbs can reduce PMS-related symptoms. Symptoms including breast discomfort, bloating, exhaustion, irritability, and insomnia may be lessened with vitamins like calcium, E, B-6, and magnesium.
Herbal medicines like ginkgo, ginger, primrose oil, and chaste berry may also help women with PMS symptoms.
Aromatherapy For PMS/PMDD relief
To enhance your physical and mental wellness, use essential oils in aromatherapy by breathing them. It is used to ease pain, enhance sleep, and lessen tension. The following are some of the top essential oils for PMDD symptoms:
Chamomile: it’s better for relaxation, rest, and sleep
Clary sage: it can ease anxiety and menstrual cramps.
Lavender: used to feel relaxed
Neroli: To reduce stress and PMS
Rose: To ease PMS and lower stress
You can breathe in the aroma by dabbing a few drops of essential oil on a cotton ball, or you can add diluted essential oils to a warm bath.
Add 15 drops of essential oil to 1 ounce of carrier oil before applying to the skin. Jojoba, coconut, and sweet almond are common carrier oils. Massage your skin with diluted oil.
Your skin could become irritated by undiluted essential oils. Doing a patch test beforehand is advised, even with dilution.
Perform a patch test for safety
Apply a few drops of diluted essential oil on your inner elbow or wrist. For 24 hours, leave it on. There is no need to apply any lotion or other products to the region. It should be safe to use elsewhere if irritation doesn’t develop.
Optimal Nutrition And Diet
Food is medicine. Reduced menstrual symptoms can be achieved by eating a balanced, healthy diet. Eating meals that ease menstrual symptoms will help your bloated stomach feel better and your cramps go away if you frequently have them.
To reduce discomfort and uncomfortable symptoms, choose nutrient-rich foods like oatmeal or salmon.
Other ways to avoid pain include eating a lot of fruits and vegetables, avoiding foods with a lot of salt, eating small, frequent meals, abstaining from alcohol and caffeine, and making sure you get enough protein.
Be Physical Active
The PMS symptoms may be reduced by maintaining a regular exercise schedule. Regular cardiovascular activity, such as jogging, swimming, cycling, or brisk walking, releases endorphins, dopamine, and serotonin, chemical messengers that can improve mood, and it has favorable effects on energy and sleep.
Chasteberry
The herb chasteberry, often called vitex, has a long history of use throughout the Mediterranean and Asia.
People have utilized the natural treatment chasteberry to treat the symptoms of PMS. According to research, chasteberry affects the hypothalamic-pituitary axis, which helps the body create more progesterone to balance out estrogen-progesterone imbalances. Dopamine, one of the body’s primary “feel good” neurotransmitters, is also increased.
For the alleviation of PMS-related exhaustion, breast aches and pains irritability and mood swings, headaches, bloating, and stomach discomfort, chasteberry is very beneficial. Chasteberry can be used to make herbal tea. Try a supplement for the best dose. Chasteberry is a key component of Herbal Equilibrium, our proprietary hormone-balancing solution.
Oil of Evening Primrose
The seeds of the evening primrose plant are used to create evening primrose oil (EPO). Gamma-linolenic acid (GLA), an Omega-6 fatty acid that helps to control hormone levels and reduce inflammation, is what makes EPO useful for PMS. Women may find evening primrose oil particularly beneficial for easing overall PMS symptoms and lowering breast discomfort and tenderness brought on by the condition.
Which Vitamins Help With PMS?
Numerous vitamins and minerals, including vitamin B, vitamin D, calcium, and magnesium, are necessary for the production of neurotransmitters and the regulation of hormones, both of which may contribute to the pathophysiology of PMS. The incidence of PMS is low among women who consume diets high in vitamins or minerals, hence vitamin and mineral supplements may be useful in reducing PMS symptoms. (2)
Let’s discuss them one by one
Calcium
Calcium is undoubtedly best known for its contributions to bone health, but it also serves as a crucial vitamin during that time of the month. Lower serum calcium levels have been linked to PMS, and studies have shown that taking calcium supplements may greatly lessen the symptoms of PMS.
Magnesium
Magnesium is a mineral that, like calcium, is connected to relief from PMS. It facilitates normal neuronal signaling, cellular energy processing, and proper muscle contraction. While some studies claim that inadequate intakes may not contribute to or trigger PMS, other studies have discovered links between lower serum magnesium levels and the symptoms of PMS.
The recommended daily intake of magnesium for menstruating adults is 310-320 mg.
B6 vitamin
The water-soluble vitamin B6, also known as pyridoxine, is necessary for the synthesis of neurotransmitters that control mood, such as GABA, serotonin, and dopamine. It contributes to the generation of progesterone and supports a healthy estrogen metabolism.
Vitamin D
The sunshine vitamin affects mood, including the symptoms of PMS and overall quality of life. Researchers have shown that individuals with inadequate amounts of blood calcium and vitamin D may experience more severe PMS symptoms than those with adequate levels. Vitamin D is a potent anti-inflammatory and stimulates a positive mood.
There are many other vitamins and minerals which reduce the symptoms of PMS.
How Can I Calm My Hormones During PMS?
To help calm your hormones during PMS, you can try the following strategies:
Dietary Changes:
Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. abstain or avoid caffeinated or alcoholic drinks, and high-sugar foods, which worsen the PMS symptoms.
Regular Exercise:
Engage yourself in regular physical activity, such as walking, jogging, yoga, or swimming, to promote overall health and reduce stress.
Stress Management:
Practice relaxation techniques like deep breathing, meditation, or yoga to lower stress levels, which can positively impact hormone fluctuations.
Adequate Sleep:
Ensure you get restful sleep each night because sleep plays a crucial role in hormone regulation and overall health.
Herbal Remedies:
Certain herbal supplements, like chasteberry (Vitex agnus-castus) and evening primrose oil, have been used to alleviate PMS symptoms in some individuals.
Supportive Lifestyle:
Engage yourself in those activities that bring joy and relaxation, such as spending time with loved ones, engaging in hobbies, or spending time in nature.
Conclusion
Premenstrual Syndrome (PMS) is a common condition experienced by many menstruating individuals, characterized by a range of physical and emotional symptoms. While the exact cause of PMS is not fully known, hormonal fluctuations and neurotransmitter imbalance play an important role. However, lifestyle changes, dietary adjustments, stress management, and supplementation with nutrients like magnesium and vitamin B6 may help alleviate PMS symptoms and improve the quality of life during this phase of the menstrual cycle.
References
1- https://pubmed.ncbi.nlm.nih.gov/32809533/
2- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD012933/full