Holistic healing

Menstrual Cycle: 9 ways to beat PMS

Swollen breasts and bloated stomach? Yep, PMS is no fun – but you can combat it, says Sarah Stanbury

Swollen breasts and bloated stomach? Yep, PMS is no fun – but you can combat it, says Sarah Stanbury
PMS is a very real condition for many women. It’s believed that up to 30 per cent of women suffer from moderate PMS, whilst five to eight suffer from severe PMS, sometimes known as PMDD (premenstrual dysphoric disorder). Whilst many women have been dismissed in the past by the medical profession for complaining about a wide range of related symptoms including mood swings, bloating, food cravings and even depression, PMS has recently attracted the recognition it warrants with new guidelines being submitted to every GP surgery and walk-in clinic across the UK, on diagnosis and treatment.
Natural Health talks to the experts at the College of Naturopathic Medicine to get their advice on natural remedies to beat PMS.

1. Get to the bottom of your symptoms

There are a number of factors that could be causing PMS including hypoglycaemia or low blood sugar levels, essential fatty acid deficiency, hormone imbalance (such as excessive oestrogen levels), a deficiency of B vitamins and/or magnesium and excessive stress, for example. To these ends, it’s best to get tested by a qualified naturopath or nutritionist. Not only this, but it’s also a good idea to visit your GP to get tested for an underlying condition such as a thyroid disorder, endometriosis and Polycystic Ovary Syndrome (PCOS) so that treatment can be tailored to address these too, if indeed, they’re an issue.

2. Stabilise your blood sugar

In order to stabilise blood sugar levels and reduce common symptoms of PMS including cravings, tiredness and mood swings, you should try to minimise your regular intake of refined carbohydrates, such as white bread, pasta, cakes and biscuits as well as alcohol, caffeine and bad fats (such as hydrogenated oils, fried food and trans fats) and avoid all refined sugar.

3. Eat to beat the pain

Certain foods contribute towards inflammation and pain. These include dairy products, saturated animal fats (in red meat and non-free range chicken) and trans fats, which should all be reduced. Processed and salty foods worsen symptoms such as water retention, cramping and pain, so these are best avoided. Instead, you should go for lots of fresh vegetables, oily fish such as mackerel and sardines (or a good fish oil supplement), whole grains, plenty of water and magnesium-rich foods such as green leafy vegetables, avocados, apples and brown rice.

4. Try a liver & bowel detox

PMS can be alleviated through a liver and bowel cleanse, as these are the body’s two main channels for elimination of excess oestrogen. A sluggish liver will lead to hormone waste products being recirculated in the bloodstream, contributing to the hormone imbalance, which causes PMS. To kick start the liver, try a mug of hot water with lemon first thing in the morning. To help cleanse the bowel, drink lots of water and eat plenty of fibre. Try eating two tablespoons of ground flaxseeds, which are a good source of omega 3.

4. Try a liver & bowel detox

PMS can be alleviated through a liver and bowel cleanse, as these are the body’s two main channels for elimination of excess oestrogen. A sluggish liver will lead to hormone waste products being recirculated in the bloodstream, contributing to the hormone imbalance, which causes PMS.To kick start the liver, try a mug of hot water with lemon first thing in the morning. To help cleanse the bowel, drink lots of water and eat plenty of fibre. Try eating two tablespoons of ground flaxseeds, which are a good source of omega 3.

6. Take your supplements

Take a probiotic supplement to support good gut flora, which in turn helps the breakdown of oestrogen. Other specific nutrients can be useful for certain symptoms. A calcium, magnesium and vitamin D3 supplement for example can help reduce cramping pain and a vitamin B complex can help support production of the brain’s happy chemicals, such as dopamine and serotonin, to help with mood swings.

7. Herbal helpers

Exercise releases endorphins and can alleviate cramps and back pain.

Herbs can be very supportive for PMS; perhaps the most popular being cramp bark (Viburnum Opulus) for its anti-cramping properties, and chasteberry (Vitex Agnus Castus) for its hormone regulating effects. Cramp bark relaxes the muscles of the uterus and can be taken at a dose of 20-30 drops of tincture three times daily during the premenstrual phase. Chaste berry, on the other hand, works by balancing the function of the pituitary gland, which controls the release of sex hormones. Take 15 drops of tincture in a small glass of water first thing each morning for a period of three months to help rebalance the system.

Other popular herbs include Dandelion leaf (Taraxicum Officinalis Fol), which is a natural diuretic to reduce fluid retention. Take 20 drops of tincture in a glass of water up to three times daily.

8. Practise stress management!

Too much stress creates an increased demand on our adrenal glands. This can lead to ‘adrenal fatigue’ whereby the body’s ability to release the appropriate hormones to deal with the stress becomes compromised. Because our ovaries are connected to the adrenals, a stressed adrenal gland can lead to stressed ovaries, which can cause PMS. Exercise releases endorphins and can alleviate cramps and back pain.

9. Get a tailormade treatment with kinesiology

Kinesiology employs the use of muscle testing, without the need for guesswork, to assess whetherany or all of the following is relevant to PMS.

Candida Albicans – Candida, or yeast overgrowth, interferes with the liver’s conversion of oestrogen into a soluble form for excretion, so every candida sufferer is in a state of oestrogen excess of varying degrees and often it is this oestrogen excess that is largely responsible for the symptoms of PMS.

Nutritional Deficiency – Using kinesiological muscle testing we can identify which vitamins, minerals, essential fatty acids and/or herbs are needed to rebalance you.

Meridian Imbalance – Using kinesiological techniques, the circulation sex meridian can be brought back into balance to bring almost

instantaneous relief of PMS.

Food Sensitivity – Kinesiology can identify which foods you may be sensitive to, and which may be contributing to bloating, water retention, headaches or anxiety, for example. This info was provided by naturopaths Zoe Palmer-Wright and Hannah Yang, course director of Herbal Medicine Ed Berger and kinesiologist Alison Manos.

About The College of Naturopathic Medicine (CNM)

CNM trains students for careers in naturopathy, nutritional therapy, acupuncture, herbal medicine and homeopathy. Short courses and postgraduate courses are available in additional therapies. Each of CNM’s colleges across the UK operates a student clinic atwhich members of the public can book health consultations with advanced students working under qualified professionals. For more information about CNM visit naturopathy-uk.com or call 01342 410 505.

Article by

Sarah Stanbury

Article by

Sarah Stanbury