PMS Articles
When you get right down to it, PMS is just a symptomatic response to a pretty ordinary event in a woman’s life: menstruation. What causes PMS? Medical science has identified numerous possible causes from endometriosis to fibroids and cysts; and from pelvic inflammatory disease to chronic yeast infections and emotional stress.
All of the above can be responses to slight imbalances within a woman’s delicate endocrine system. Oftentimes the imbalance can be so minute that it is difficult even for modern science to detect. These sub-clinical imbalances can throw off the entire endocrine system so that it no longer functions properly, thus creating a dysfunction in the way a woman’s body metabolizes hormones.
Although we understand that PMS is due to hormonal imbalances, stress, poor diet, lack of appropriate exercise or sleep, and either our modern “on-the-go-lifestyle” or its antithesis the “couch potato sedentary lifestyle” can make the problem worse.
Interestingly enough, women seem to be at increased risk for PMS if they are over 30 years old; experiencing significant stress in their lives; eat a poor diet; experience side effects from birth control pills; have appetite or weight issues; lack appropriate exercise; experienced a traumatic or difficult pregnancy; have already had children; or have a family history of depression.
Western medicine recommends diet and lifestyle changes coupled with prescription medications and antidepressants or tranquilizers. Although these may bring temporary relief, the medications can cause unwanted side effects and do not address the underlying cause of PMS. What can a woman who is experiencing the symptoms of PMS do other than take prescription or over-the-counter medications and hope for the best? She can ASSERT herself:
Acupuncture
Supplement
Self-massage
Eat properly
Relax and meditate
Take time for the right kind of exercise
Acupuncture
In 1997, the National Institute of Health (NIH) issued a consensus report that acupuncture is effective in the treatment of PMS. A licensed acupuncturist with a degree in Oriental Medicine can address PMS symptoms naturally, without medication, by restoring balance and harmony, both physically and emotionally.
Supplement
Use a high-potency multivitamin and mineral complex with vitamins A, C, E, B complex, zinc, and selenium. Chamomile tea soothes cramps and nausea; and evening primrose oil helps to ease bloating and water retention. Black cohosh and chaste tree supplements have been known to relieve cramps, breast tenderness, headaches, pain and hormonal imbalances. Add Royal Jelly and bee pollen to your diet. Studies have shown that women given bee pollen and royal jelly supplements were able to alleviate their menstrual problems. A Harvard University study showed that women taking vitamin B6 were able to normalize their menstrual cycles. And blue-green algae has been known to regulate metabolism, nourish the endocrine system, and relieve PMS symptoms also.
Self-massage
There are two major acupuncture points in the ear that help relieve PMS symptoms. The Endocrine Center is located in the intertragic notch—the little notch in your ear just above the earlobe. The Shen Men (calming point) and the Reproductive Center are located in the triangular fossa—the little triangular shaped indentation in the top part of the ear. With your index finger, perform a daily massage of those two areas of the ear until they are warm.
Eat properly
Eliminate caffeine and nicotine. Start eating organic foods and hormone-free meats. The pesticides and hormones found in produce, meats, fish, and eggs contain synthetic estrogen-like substances which have a negative effect on a woman’s endocrine system. Eating more alkaline foods provide the right pH for balancing the endocrine system and hormone production. Low-fat, high-protein foods, such as tuna, lentils, cottage cheese, etc., help boost energy levels. Increase your intake of foods with tyrosine, the amino acid that helps improve energy and concentration levels. Omega-3 fatty acids have been shown to help alleviate cramps (salmon, tuna, flaxseed, and omega-3 enriched eggs). Avoid processed foods as they usually have high sodium content and thus create more water retention and bloating.
Relax and meditate
Stress creates a physical response in our bodies that includes all of the PMS symptoms. Stress redirects the flow of blood to the eyes so we can see better; to our ears so we can hear sounds we would otherwise not notice; to our musculoskeletal system so we can move quickly and escape from danger. Stress hormones produce the “fight or flight” response which was important from an evolutionary perspective. But today most of us live in environments that don’t require us to be in a “fight or flight” mode. Our stress response is today geared toward our work stressors, emotional issues, family issues, financial problems, worry, etc. Stress hormones redirect blood flow in such a way that blood over-nourishes certain parts of the endocrine system and under-nourishes others, so we don’t produce the right balance of hormones. And thus create increased PMS symptoms. Take warm baths. Use guided-imagery or meditation CD’s. See your acupuncturist, as acupuncture is extremely effective in helping the body deal with stress, insomnia, depression, and pain.
Take time to exercise properly
Over-exercise, pushing your body to its limit, is not appropriate for PMS relief. Gentle Hatha Yoga offers an elegant way for a woman to help balance her mind, body and spirit. From the relaxing breath-work to the gentle stretches, yoga provides the perfect combination of exercise and healing that elicits a complete healing response from the body.
Remember, PMS is an acronym for a bunch of physical and emotional symptoms. It is not a definition of who you are. It does not mean you are broken. It means that your body is hormonally and energetically imbalanced. ASSERT yourself and become physically, mentally, emotionally and spiritually balanced—and start feeling like the woman you were meant to be.
Ian Wahl, LAc, DA, CH is a Doctor of Acupuncture and herbalist who specializes in women’s health and reproductive wellness.
PMS affects many women at one time or another and this condition can be difficult to treat with traditional therapies. What we take in daily in the form of foods and supplements may offer the best results over the long run for improving our well-being. In addition to nutrition, there are other natural approaches that are supportive. Following are some ways to help with PMS:
• Daily nutrition: Keep your blood sugar stable
o Limit caffeine
o Eat regular and balanced meals
o Have protein at each meal
o Eliminate refined sugars and flour
o Eat nutritious carbs that are high in fiber (grains, fruits, vegetables, beans)
o Eliminate trans fats
o Stick with healthy fats (olive oil, canola oil, coconut butter)
• Supplements for PMS:
o Calcium—1200 mg/day in divided doses (no more than 600mg at once)
? This can include dietary as well as supplement sources.
o Magnesium—Has a calming effect. Up to 1000-1500 mg per day
? Available in fruits and as a supplement.
o Vitamin D—often deficient in northern climates
? 400-2000mg per day – have a level checked if you suspect deficiency.
o Vitamin B6—50-100mg per day
• Good Mood Foods: Protein, High Quality Carbs, Low glycemic fruits, dark chocolate
• Detox: There are excellent natural herbs and supplements that are targeted at detox for hormonal balance. This is helpful in tough cases. Herbs for detox are: milk thistle, dandelion, yerba mate, lemongrass, green tea, turmeric. When undergoing a detox regimen, it is a good idea to partner with a health care practitioner.
• Along with these nutritional suggestions, don’t forget to practice good self care in other ways:
o Sleep and relaxation
o Exercise (yoga and tai chi are especially helpful in the moment/ ongoing exercise is preventative)
o Meditation. These adjunct therapies can often strengthen motivation to carry out good nutritional practices.
• Hypnosis with a trained clinician can help specific PMS symptoms.
These nutritional and natural remedies can offer great relief when dealing with PMS symptoms.
Marilyn Mitchell, M.D.
Director of Integrated Healing
WOMANCARE PC
www.WomanCarePC.com
www.HealingSpaceLLC.com
© 2005 Marilyn Mitchell, M.D.
Natural Approaches To PMS – by Marilyn Mitchell, MD
PMS Information – by Ian Wahl, LAc, DA, CH