Premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) is a condition that causes extreme distress for many women every month.  The syndrome is understood as a cyclical recurrence of symptoms that causes physical as well as emotional symptoms.  The range of intensity can be minor to severe, wreaking havoc on personal and work relationships, and a woman’s sanity. Physical symptoms are commonly breast tenderness and swelling, water retention, headaches, abdominal bloating, digestive changes, and fatigue.  Emotional symptoms range from depression and anxiety to severe irritability.  You just want to be left alone, except you want to fight with someone.  Add to that the food cravings, weight gain and feeling fat.  You want to end your relationship, and every issue gets blown out of proportion.  What are your options to deal with this monster?

As a naturopathic doctor, I don’t have that many patients that are thrilled with the conventional medical approach using Prozac or birth control pills as a means to treat PMS.  There are effective natural treatments, but they require more work on the patient’s part.  Improving diet, exercise and sleep habits are critical components, but not easy.   The first step is to reduce or eliminate coffee.  Yikes!  If you are still reading after that, you can use green tea to avoid caffeine withdrawal.

A healthy balanced diet is the foundation.  Then there are some foods which can be added to help.  Flaxseed meal is a great source of a fiber which helps with hormone balance.  Just a couple of tablespoons a day added to cereal or yogurt is helpful.  The cabbage, broccoli and kale family of foods is also recommended to help the body eliminate excess hormones, and may even reduce breast cancer risk.

Supplements are also important.  Start with B vitamins, the most important of which is B6.  There is a good deal of research supporting this nutrient in treating PMS, and it is necessary for making brain neurotransmitters that keep us feeling good.  Try 50 to 100 mg. to start.  The second most important nutrient is magnesium.  This mineral is in some foods such as whole grains and nuts, but many of us are deficient.  It is a calming mineral, and can also help headaches and constipation.  Too much can cause loose stools so divide your daily dose into two, and keep each dose the under 300-400 mg.  Other nutrients and amino acids can be individualized to support your anti-PMS program.

Progesterone cream can also have a calming and PMS moderating effect.   It is pretty easy to find at natural food/pharmacy stores and the cream form makes it popular because of its simplicity to use.   Lastly, herbal medicines, both Western and Chinese, can be prescribed for you by a qualified natural health practitioner.   PMS can be tamed, it just takes a little effort and a holistic approach.