Premenstrual syndrome (abbreviated PMS) used to be termed premenstrual tension. PMS consists of a variety of physical, mental, and/or emotional disturbances that occur prior to menstrual periods.[1] (For a discussion of the causes and symptoms of PMS, see our Q&A called Treatment of Premenstrual Syndrome (PMS).
It is important not to "medicalize" the condition of PMS into being viewed as a disease, rather than a manageable condition consisting of manageable symptoms. Many ways are available to prevent, manage, and treat PMS, including the following self-care, naturopathic, homeopathic, and psychological approaches:[1]
Eat abundant amounts of fresh, organic vegetables, fruits, whole grains, and freshly-caught fish.
Eat lots of soy and soy-based foods.
Regularly either eat ground flaxseed or put flaxseed oil on your food.
Reduce the amount of red meat and dairy products that you consume, as these products may contain hormones and antibiotics. If you eat red meat and/or dairy products, choose only organically-raised meat and/or organic dairy products.
If you eat poultry, choose only organically-raised poultry,
Lower the amount of sugar that you consume.
Avoid eating caffeine-containing foods.
Avoid drinking beverages containing caffeine.
Do not drink alcoholic beverages, or reduce the amount of alcoholic beverages that you drink.
Take supplements containing vitamin E, which can help reduce swelling of the breasts prior to menstrual periods. Consult your integrative medicine physician for guidance on dosage that is appropriate for you.
Take supplements containing B vitamins (including B6), vitamin C, calcium citrate or calcium citrate malate, magnesium citrate malate, and selenium. Consult your integrative medicine physician for guidance on dosages that are appropriate for you.
Take supplements containing oil of black current, borage, or evening primrose. These botanical oils are rich in essential fatty acids. Consult your integrative medicine physician for guidance on dosage that is appropriate for you.
Do not smoke cigarettes.
If you experience bloating as a symptom of PMS, take a supplement containing vitamin B6. Consult your integrative medicine physician for guidance on the dosage that is appropriate for you.
If you experience pelvic discomfort as a symptom of PMS, take contrast baths (i.e., sitz baths of alternating hot and cold water).
If you experience symptoms of PMS despite taking birth control pills, ask you integrative medical physician and gynecologist for advice about other methods of birth control.
Take supplements containing lipotropic factors and the liver herbs, dandelion root and milk thistle. Lipotropic factors and liver herbs may assist the liver in breaking down estrogen. Consult your integrative medical physician and gynecologist for guidance on the doses that are appropriate
Each month, from the time of ovulation (when an egg is released from an ovary) to when menstruation begins, apply a small amount of prescription natural progesterone cream to your skin. The rationale for using prescription natural progesterone cream during the time of the month when an excess of estrogen circulates in the bloodstream is to balance the ratio of estrogen and progesterone. Consult your integrative medical physician and gynecologist for guidance on the dose of natural progesterone that is appropriate for you.
Take supplements containing the herbs, chaste tree and dong quai. Consult your integrative medical physician and gynecologist for guidance on the doses that are appropriate for you.
Take a homeopathic remedy, such as Belladonna, Calcarea phosphorica, Folliculinum, Kreosotum, Lachesis, Lilium tigrinum, Magnesium phosphorica, Nux vomica, Pulsatilla, Sepia, or Theridion.[1] Consult a homeopath (a healthcare professional experienced in the use of homeopathic remedies) for guidance on selection of the homeopathic remedy and dose that is appropriate for you.
Regularly practice aerobic exercise for a minimum of 20 minutes performed at least 3 times per week
Regularly practice yoga exercises designed to increase circulation to and tone the pelvic area.
Just prior to your menstrual period, try to avoid situations that cause you stress, including making stressful decisions.
Just prior to your menstrual period, try to slow down a little and engage in fewer activities you do not like.
If you feel comforted by relaxing with friends or family just prior to your menstrual period, then do so.
If you have intense symptoms of PMS and prefer time alone just prior to your menstrual period, discuss your needs with your romantic partner in advance.
Just prior to your menstrual period, spend relaxing time outdoors.
Just prior to your menstrual period, enjoy listening to relaxing music.
Just prior to your menstrual period, enjoy doing other things that you love to do.
If you feel that you are experiencing symptoms of PMS, consult your integrative medical physician and gynecologist for diagnosis and guidance on treatment.
If the self-care, naturopathic, and homeopathic remedies discussed previously do not resolve the symptoms of PMS, consult your integrative medical physician and gynecologist for consideration of the following types of prescription medications:[1]
Birth control pills
Medicines to alleviate specific physical symptoms
Anti-anxiety or anti-depressant medications
Medicines to alleviate other specific mental and/or emotional symptoms
REFERENCE
1. J. Reichenberg-Ullman. Whole Woman Homeopathy. 2004. Edmonds, WA: Picnic Point Press.
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