Herbs and Nutrients for PMS symptoms

Some symptoms of menstruation can be annoying and frustrating - sugar cravings, bloating, sore breast, headaches and feeling out of control every month can make it difficult to preform normal duties and can also seriously effect relationships. Natural therapies can be effective for some of these symptoms and whilst not a quick fix for all premenstrual health issues can often help.

The term premenstrual tension was first coined in 1930 and is used to describe a range of psychological and physical symptoms which occur in the luteal phase (the later stage) of the menstrual cycle and are often relieved upon menstruation.

Premenstrual syndrome can cause a disruption to normal activity and communication; a lack of interest in exercise and activity; fatigue and poor focus and changes in a female personality and behaviour. These symptoms can range in intensity from slight to severe depending on severity of the disorder.

Symptoms can include:

• Sugar cravings
• Anxiety/stress/depression/anger/change in behaviour
• Breast tenderness, fluid retention and bloating
• Dysmenorrhea – painful menstruation

Sugar cravings

Studies have suggested that the perceived need for sugar, more commonly chocolate, is an actual cultural problem more from lifestyle rather than because of any related hormonal issue. Hmm. Whilst this might be true – we do all probable eat too much sugar in Australia, it still doesn’t solve the problem if you do feel the intense need to indulge.

The easiest way to balance blood sugar levels is to eat regular meals that contain protein and fibre. This way you avoid the intense need for something sweet when your blood glucose levels drop and are really in need of for a ‘proper’ meal. Nutrients and herbs that can help with sugar cravings include:

• Chromium
• Magnesium
• Gymnema sylvestre

Breast pain

Hormonal changes and imbalances of essential fatty acids and inflammation are considered causes of periodic pain of the breast. Flaxseed oil, evening primrose oil and Vitamin E have all been found to help. Flaxseed oil is particularly beneficial due to its high omega-3 essential fatty acids, phytoestrogens, lignans, and antioxidant content.

Anxiety/Stress/Mood

This could also be termed feeling out of control. Husbands, partners and the children may even feel their lives are at risk (pun) from the premenstrual female. If you are feeling over-whelmed at this time, it may be because you are doing too much. 

Take some time to evaluate your responsibilities (best done when you are not premenstrual). This is the time to get the family more involved in the running of the house and for them to take responsibility for their own mess. 

Take time out for you. A good book, a massage and some gentle exercise will often help reduce stress levels.

Nutrients and herbs to help promotes relaxation and decrease psychological and emotional stress include:

• Magnesium – considered the great relaxer
• Calcium – needed for hormone production
• Vitamin B6 
• Passiflora incarnata (Passionflower)
• Valeriana officinalis (Valerian root) – also beneficial for sleep issues
• Melissa officinalis (Lemon balm)
• Hypericum perforatum – (St. John’s Wort)
• Matricaria recutita (Chamomile)
• Lavendula officinals (Lavender)
• Eleutherococcus (Siberian ginseng)
• Withania somniflora (ashwagandha)

Whist taking supplements or/and herbs orally can make the biggest difference, also consider using magnesium topically or in a bath, drinking herbal teas and using essential oils around the house to promote feelings of well-being.

Primary dysmenorrhea (painful periods)

Painful menstruation should always be checked to rule out more serious problems such as endometriosis or pelvic infection. Keep the diet light with fresh fruits, vegetables and fish. Yoga may help for pelvic congestion. The following herbs and nutrients can help with inflammation, painful cramps and spasms:

• Melissa officinalis (Lemon balm)
• Valeriana officinalis (Valerian root
• Matricaria recutita (Chamomile)
• Zingiber officiniale (Ginger)
• Magnesium
• Fish oil (Take regularly to get results)
• Flaxseed oil

Fluid Retention

Eliminate the potential fluid build-up by reducing high salt foods and caffeine containing beverages. Increase fruit and vegetables. Drinking dandelion leaf tea (Taraxacum officinale). and vitamin B6 and magnesium can help with excess fluid.

Hormone Balancing

Late or early, long or short, heavy or light - having to predict when “it” might arrive can make everyday life stressful. When cycles are out of wack sometimes supporting your system with some herbal medicine can bring things back to balance. This is not necessarily a “quick fix” and may take 4 – 6 months to see a real difference. Persistence is the key. Herbal suggestions include:

• Vitex agnus castus (Chaste tree)
• Paeonia lateriflora (Peony)

The Bottom Line

The above suggestions are for considered general and in serious hormonal disruptions it is suggested you talk with your doctor and naturopath, whilst these nutrients can be of benefit, more clinical support is usually needed. Some suggestions may take longer to achieve results, or need to be taken before symptoms appear.

When introducing any new medication, whether it is nutritional, herbal or pharmacological, it is always important to discuss this with a trained professional to avoid possible interactions and to be sure you make the right choice for your particular needs.

Supporting the needs of the body by getting adequate sleep, eating for health (rather than taste buds), regular physical activity and supplementing with magnesium, vitamin b, flaxseed or fish oil and herbs can help you survive the monthly female reproductive system.

References

1. Does culture create craving? Evidence from the case of menstrual chocolate craving https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5517000/
2. In Vitro Antidiabetic Effects of Isolated Triterpene Glycoside Fraction from Gymnema sylvestre https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6106959/
3. Clinical epidemiology of premenstrual disorder: informing optimized patient outcomes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590317/
4. The Importance of Magnesium in Clinical Healthcare https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
5. The effect of Valerian root extract on the severity of pre menstrual syndrome symptoms https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4936757/
6. Effect of Melissa officinalis Capsule on the Intensity of Premenstrual Syndrome Symptoms in High School Girl Students https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4557408
7. Romm, Aviva; 2010; Botanical Medicine of Women’s Health, Churchill Livingstone Elsevier, USA
8. Fisher, Carole; 2009, MATERIA MEDICA OF WESTERN HERBS, Vitex Medica, New Zealand.
9. Henry, Osiecki; The Nutrient Bible 9th Edition, Bio Concepts, AG Publishing; QLD, Australia
10. Mills, Simon and Bone, Kerry; 2000, Principles and practice of Phytotherapy, Churchill Livingstone, Aust
11. Compare the effect of flaxseed, evening primrose oil and Vitamin E on duration of periodic breast pain https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651668/