I thought it appropriate to follow up last week’s blog on natural alternatives to disposable menstrual products with one on natural options for PMS relief. For women, like me, who hesitate to take “drugs” to ease whatever pain or ailment might bothering them, there is, of course, the natural way to control symptoms. After all, PMS pre-dates ibuprofen, so our ancestors had to find some sort of relief without modern science. It’s probably not too surprising that the “natural way” to abate symptoms involves maintaining a healthy lifestyle and diet and using natural vitamin and herbal supplements.
PMS is a result of the imbalance of hormones caused by your period. Since every woman’s chemistry is obviously unique, so too are her PMS symptoms. That said, the following treatments may or may not positively affect all women; these are just some common natural self-care strategies that scientific research has shown to work in most women. Thus, it might take some trial and error to find out what will make your hormones happy and balanced.
Two of the top strategies that every woman can do are what every doctor tells us to do anyway – eat right and stay active! Many studies show that eating a low-fat, high-fiber diet that incorporates lots of fruits, vegetables, and whole grains will reduce PMS symptoms. And, unfortunately or fortunately (depending on your point of view), some of our most common dietary vices have been shown to increase the prevalence of our symptoms – sugar, alcohol and caffeine. Walking hand-in-hand with a healthier diet is regular aerobic exercise. One study showed that women with PMS who jogged an average of 12 miles per week for six months reported a reduction in breast tenderness, fluid retention, depression and stress. Perhaps this could be more reason to bike to work every day – not only will it reduce air pollution, but it will also help prevent PMS. Bike more, cramp less.
In addition, studies have shown that several vitamin, mineral, and herbal supplements can aide in the taming of symptoms. To avoid writing a lengthy research paper on the numerous existing studies on natural supplements, I will highlight only those that show a significant and relatively reliable health benefit (except one that is commonly used, but questionably effective). It’s important to note that, like a healthy diet and exercise, the use of the majority of the following supplements should become a part of your daily routine, as it might take several cycles for the benefits to become evident. So unfortunately you can’t just pop a few herbal pills to instantly get rid of your cramps or control your mood swings.
The top two vitamin and mineral supplements that, from a scientific standpoint, reliably aide in the reduction of symptoms are calcium (1,000-1,200 mg daily) and vitamin B6 (100-200 mg daily – however, don’t overdo it; intakes of greater than 200 mg per day can cause negative side effects). Additionally, daily supplements of magnesium (200-400 mg) have shown to lessen symptoms such as mood swings, bloating, and headaches.
On the herbal side, the poster child of natural PMS relief is vitex, also known as chaste tree berry, a shrub native to the Mediterranean and central Asia with a pepper-like aroma and flavor. This ancient herb has the reputation as an an-aphrodisiac for men- historically, its leaves were strewn at the feet of monastic novices upon entering a monastery and more experienced monks put dried berries in their food to ward off any residual “urges” they might be harboring. Hence its other name: monk’s pepper. In modern days, this herb is used by herbalists and naturopaths everywhere to help women get their hormones back in line during menstruation. Its technique is the normalization of the pituitary gland, which helps to re-establish a normal balance of estrogen and progesterone, the two hormones that get out of whack during your period. Also, for women with excessive levels of the hormone prolactin, who often suffer from breast tenderness and/or fail to ovulate, vitex blocks prolactin secretion, thus lessening those symptoms. Unfortunately, I found no studies that say what chaste tree berry might do to your sex life. We can only hope that its an-aphrodisiac reputation was all “mental.”
Another herb that has historically been used to ward of symptoms of both PMS and menopause is black cohosh. However there is evidence that this herb, which has estrogen-like qualities, may cause side effects ranging from dizziness to hepatitis (liver damage). Much of what I read about black cohosh on the Internet indicated that more study of this herb is needed to determine its true effectiveness and safety. Thus, it’s probably best to consult a naturopath or other medical expert before incorporating black cohosh into your routine.
Finally, although the above natural remedies don’t provide instant relief, for those women who are seeking such for their menstrual cramps, there is hope. The appropriately-named cramp bark is an herb that helps to relieve menstrual cramps by basically sedating your uterus.
Most natural food stores carry several brands of herbal pills and/or liquid extracts. For my research, I visited my neighborhood New Seasons, which carries a good variety. One in particular, Vitanica, was developed by local naturopath Dr. Tori Hudson, who has a whole line of natural health supplements for women. Her Chaste Tree Berry, Women’s Phase I, and Cramp Bark Extra formulas are designed specifically to relieve PMS symptoms. Another brand, Oöna, produces two different formulas – PMS1 and PMS2. The first is a daily supplement that consists of a mixture of chaste tree berry, black cohosh and other vitamins, minerals and herbs that aide in the relief from symptoms. The second consists primarily of cramp bark, thus offering women that instant relief from menstrual cramps. New Seasons employee, Tay, with whom I spoke during my research, claims she and a colleague have had good success with this brand. Most brands I found contain chaste tree berry, cramp bark, and/or black cohosh, and many also include some amount of calcium, magnesium and/or vitamin B6.
So instead of reaching for the chocolate and watching your favorite romantic comedy to ward off PMS symptoms (my apologies for the egregious stereotypes I just committed; I’m fully aware that not all women like chocolate or Hugh Grant), start gearing up for it now with a salad, your choice of natural supplements and a bike ride. With that, I wish you all a happy and balanced menstruation!
If you have tried any of the aforementioned remedies or others, please share your experience with us.