6 Tips for PMS Relief

PMS has two leading factors. The sudden plummet in estrogen and progesterone can leave us feeling empty and tired. Secondly, the key mood boosting neurotransmitter, serotonin, also seems to dip for those who experience PMS.

In TCM, we have a different way of describing this phase of the cycle, which tends to be marked by intense stagnation. How do you know if you’re stagnant? Everything is irritating, breasts may become tender or the abdomen may bloat, any stressor is intolerable, bowels slow down, having different cravings particularly (especially for sweet or sour), sleep may be interrupted. You may notice a purplish hue to your tongue, or dark sublingual veins.

Cultures and ethnicities the world-over with a rich history of traditional medicines have been able to adeptly identify root cause and treatment for millennia. In Europe and the States, PMS is so common it’s considered normal, but guess what? Just because you’ve tolerated it for so long, does not mean you need to accept it any longer!

Skip the Coffee

Coffee gets a bad a reputation in some health-obsessed circles (hi goop), but it’s not the monster GP makes it out to be. Like any botanical substance, coffee has its do’s-and-don’ts to be aware of. Coffee is a nervous system stimulant. If you tend to feel anxious around your periods, or if you get cramps or hormonal headaches, it’s a good idea to skip coffee for the few days leading up to your cycle start date. Swapping coffee for green or black tea is a gentler way to get the energy and focus you may be seeking without pushing your sympathetic nervous system into overdrive.

Herbal Support

Estrogen and progesterone boosting herbs like vitex berry and black cohosh takes the edge off of having those feel good reproductive hormones suddenly vanish. They help improve the mood and alleviate cramping. Bonus points for being easily accessible at the natural grocery store and online. I like to take 1 or 2 dropper fulls at a time, twice per day, for the few days leading up to your expected cycle start date. If your PMS window tends to be longer, I’d start soon after ovulation to give you the best advantage over PMS.

The East Asian pharmacopeia is full of herbs that help regulate menses. Herbs can help restore a period in cases of absent period (AKA amenorrhea), regulate heavy bleeding (AKA menorrhagia), and alleviate pain in cases of painful period (AKA dysmenorrhea). However, this is where herbalism becomes much more nuanced and scientific, so consult a professional herbalist like myself to find the best herbal solutions for you.

Nutritional Support

The effects of nutrient deficiencies really take center stage at this time, so if you’re particularly prone to PMS, you may be lacking some essentials. Try taking 400mg of buffered magnesium glycinate (up to 600mg/day if you get intense menstrual pain or associated migraines). I recommend vegetarians take 50mg of B6 in a B complex and up to 2g of DHA/EPA such as evening primrose oil or omega-3 fish oil.

It’s a good idea to get a baseline idea of your nutritional profile. Starting at 25 years old, I recommend asking your doctor to test your nutritional values, particularly Vitamins A, E, D, B, iron and magnesium, and retest every 5 years.

Diet + Nutrition

You may be craving sweets and carbs during this time. It’s your brain’s sneaky way of boosting serotonin through diet. Whole grains and sweet potatoes will be your best bet, as they are packed with nutrients (vitamins B and A), and won’t drop kick your blood sugar levels. As for the sweets, up to 4 oz of dark chocolate has been shown to curb cravings for other sweets, and keep blood sugar and body weight in a healthy range.

Say it with me: F**k the Grind

Listen to your body. Rest if you’re tired. Your body is working incredibly hard at this very complex hormonal dance. Spain just approved three days of menstrual leave per month, and we’re over here arguing about forced births, so if you’re stateside say f**k the grind and put in the bare minimum for a couple of days.