A woman’s nature is cyclic. Women are rhythmic. Everything about them is cyclic and variable. Many things can interrupt and influence this cycle. But, despite its fragility, the cycle is the most valuable barometer in a woman’s body.

If our menstruation is out of sync, our body is out of sync. The majority of symptoms, such as heavy bleeding, no bleeding or what we call PMS (Premenstrual Syndrome) can be easily regulated if we will only realize what influences that change. A major influencer is how we take care of ourselves.

PMS is the most common health complaint from women. It is estimated that 90% of all women between the ages of 20 and 50 experience some PMS symptoms. For some women, symptoms are milder than for others. For some, it disrupts their entire life. As many as 150 symptoms have been documented – new ones are being added all the time. They can be both physical and emotional. PMS is caused by the shift in the balance of estrogen/progesterone ratios during the menstrual cycle and is the primary factor in PMS symptoms. Women report the majority of symptoms in the two-week period before menstruation, when estrogen is elevated. The modern lifestyle nearly entirely leads to all kinds of imbalances and stress. Our environment and our food are full of chemicals that affect our very sensitive and delicate hormonal balance. Natural approaches and therapies work well because they focus on the whole spectrum of factors involved.

Premenstrual syndrome (PMS) refers to physical or emotional symptoms that affect many women during the week or two before menstruation. PMS occurs one to two weeks before a woman’s period (menstruation or monthly bleeding) starts and usually goes away right after menstruation starts. PMS affects women of any age. For some people, PMS can be difficult and severe for some women is just a monthly bother.

A woman’s body and hormones are complex, delicately tuned and can become unbalanced very easily. Poor functioning of a woman’s body often results in emotional and physiological problems, especially during the menstrual cycle. Looking at the past, women were a silent, long-suffering lot, who felt that female disorders were just part of being a woman. Women were not in a high profile workplace with men, and they often ended up going to bed and suffering alone. Also, the background was different with better quality food than today, a less toxic environment, and there wasn’t the same easy access to so much junk food.

Nowadays, up to 90% of premenopausal women suffer from PMS. Symptoms like food cravings, bloating, acne, anxiety, constipation, depression, and mood swings can last from 2 days before menstruation to as long as two weeks. While some women try to deal with it on their own, more and more of them have serious enough problems that they are seeking professional help.

Low brain serotonin, prostaglandin imbalance, excess estrogen, not enough progesterone, and a diet full of caffeine, alcohol, and sugar are all implicated in PMS. Drugs and traditional medicines are not helping and not releasing women from their symptoms. Traditional drugs are not successfully addressing PMS. For instance, contraceptive drugs, regularly given to reduce symptoms, make PMS symptoms worse. Such as: feeling bloated, gaining weight, headache, having breast tenderness.

Antidepressant drugs like Prozac, the new rage for PMS treatment, mean insomnia and shakiness for many women.

Natural treatments have a broad range of benefits rather than side effects. They emphasize highly nutritious diet plans, herbal remedies, adequate exercise, entire well-being, and self-care.

PMS symptoms get worse for most women in their late thirties and beyond. There are often worst after taking birth control pills, after pregnancy and just before menopause because of hormonal imbalance. With so many symptoms affecting every system in the body, there is not just a single treatment. A holistic approach allows a woman to gain the skills necessary, via the help of a practitioner, to learn the tools needed for long-term vitality in many areas of her life than mere symptom amelioration.

The cause of PMS symptoms is the change in hormones during the menstrual cycle. Chemical changes in the brain and the body can also contribute to PMS. Emotional problems, stress, and depression make PMS worse. Most women suffer from those psychological symptoms. Symptoms such mood swings, anxiety, hostility, depression, irritability, in severe case even suicidal thoughts. Diet is a major factor as well, especially unstable blood sugar. Other suspected causes of PMS are food allergies, drinking caffeine and alcohol, changes in carbohydrate metabolism, hypoglycemia, malabsorption, vitamin/ minerals deficiency (especially calcium) and the inability to metabolize fatty acids. You are experiencing PMS because you have imbalanced hormones. During PMS estrogen levels increase and progesterone levels decrease. Hormonal imbalances can happen because of a high-sugar diet, eating too much-refined carbs, drinking too much alcohol, drinking too much caffeine, eating too much dairy and meat, stress, poor adrenal function, poor liver function, and estrogen-like toxins from pesticides and pollution.

PMS most common signs and symptoms:
– abdominal bloating
– acne
– anxiety
– backache
– breast swelling and tenderness
– cramps
– depression
– food carvings
– fatigue and lethargy
– headache
– irritability
– weight gain
– change in libido
– gastric upset
– insomnia
– joint pain
– water retention
– nervousness
– personality changes: outbursts of anger, mood swings, violence, some thoughts of suicide

The menstrual cycle should be synchronized with moon cycle – therefore it lasts 28 days. However, 28- 35 days is known as normal. If our endocrine system is balanced most of the time, we don’t have any symptoms, and we do feel good. The problem begins when our hormones are being disrupted, and our body is out of sync.

What is the cause?

Hormones are messengers, and they communicate with our cells and organs in the body. They tell us are we dealing and adapting to our and conditions we are living in. These conditions are our style and place where we live, nutrition, and emotions as well the adaptation to stress. The endocrine system is very tender, and many things can disrupt it. Diet, blood sugar levels, stress, inflammation, things we put on our skin, pollution can have an impact on our hormones. Chemicals are massive endocrine disruptors, and an even little amount can throw us out of balance. Endocrine disruptors are chemicals that disrupt the normal function of hormones.

In a healthy body, hormones send a signal to different tissues telling them what to do. Xenoestrogens are chemicals from the outside, and they get into our bodies and mimic our natural hormones; blocking or binding our hormone receptors.

Xenoestrogens – endocrine disruptors that can act like estrogen in our body. Estrogen is a hormone that is necessary for reproduction in women and men, bone growth, and blood clotting. When xenoestrogens are being introduced to our body, they are adding to the total amount of estrogen, which causes estrogen dominance. The body can not excrete Xenoestrogens from the body, and the body stores them in our fat cells. This can leads to many conditions including obesity, infertility, breast cancer, prostate and testicular cancer, miscarriages, endometriosis, early onset puberty, and diabetes.

Unfortunately, in the present world, xenoestrogens are everywhere. You can find them in all cosmetics, makeups, perfumes, cleaning supplies, toys, plastic, water bottles, laundry detergents and more. Those are parabens, phthalates, BPA, aluminium, etc. Use of contraceptives is a huge problem too. The hormones interfere in our regular cycle, and it is very difficult to get back on track after we decide to stop taking them.

A lot of times our problems come from chronic stress. Chronic stress takes a toll on the adrenals and influences our hormones. Taking care of adrenals is crucial if we want to balance our hormones and our cycle.
Another common problem can be a lack of proper sleep.

How to regulate cycle?

I can easily say that today nearly 90% of women experience some symptoms of PMS. Some women take pain pills to survive it because they can’t function; some get contraceptives so their symptoms can subside (they only mask the real issue and don’t get to the root of the imbalance, only making it worse). It is no surprise that PMS is so common when considering how we live and how we nourish ourselves as women. We come to think that PMS is normal and menstruation is just an inconvenience. It never used to be this way – we can nourish and take care of our bodies like in the past, by changing our lifestyle. We can live our lives more consciously, and nourish our bodies rather than pouring more gas on a raging fire. Women can benefit by living in balance with the natural rhythms of their period.

What can we do to help bring chaos into balance? There is no single answer for everyone. Observing the body and emotions, the individual’s choice of supplements and lifestyle changes are all part of a solid starting point.

Here are some tips to help promote hormonal balance:

For healing to take place, a whole foods diet of high quality, nutrient-dense organic food is recommended. We should pay particular attention to lots of colorful fresh fruits and vegetables, choosing high-quality carbohydrates and proteins, quality fats and non-allergenic proteins.

We should increase the amount of essential fatty acids, dietary fiber, cultured foods high in friendly bacteria (sauerkraut, miso, etc.), and reduce the intake of alcohol and caffeine. For many people, eating a proper diet lessens PMS symptoms. It would be wise to eliminate common allergenic foods since allergies can worsen symptoms. Common allergenic or problematic foods include dairy (especially milk), nuts, gluten, eggs, soy, chocolate, and coffee. Removing toxic foods including sugar, refined carbohydrates, processed food, hydrogenated fats, GMO foods, and soft drinks is recommended.

It would be best to not consume regular salt, red meats, processed foods or junk or fast food. Regular salt causes bloating and water retention. Use Celtic salt or Himalayan salt as an alternative.

Eat fewer dairy products, better yet try to avoid it and replace it with other substitutes like coconut milk. Diary blocks the absorption of magnesium and increases urinary excretion. Refined sugars also increase magnesium excretion. It would be best to stop dairy foods just for a couple of weeks and notice any benefits.

Eat food which has a low glycemic index to help stabilize hormone level and blood sugar. Avoid a diet that contains too many refined foods that raise blood sugar levels too quickly. Nutrient-rich food, whole-food diet balance insulin, and glucagon and also decrease inflammation. Eliminate refined carbohydrates like sugar; refined flour – cookies, cake, chips, crackers, etc. Reduce grain products to no more than two servings per day. The diet should consist mostly of fresh vegetables and fruits along with lean protein, fish, and healthy fats.

Avoid caffeine. Caffeine has been linked to breast tenderness and is a central nervous system stimulant that can make people anxious. Caffeine acts as a diuretic and can deplete many essential nutrients, like magnesium. Coffee, black or green tea also contributes to the increased release of cortisol and that can create more inflammation. Inflammation will cause the symptoms of PMS to increase.

Avoid alcohol and sugar in any form, especially during the week before symptoms are expected. These can also cause valuable electrolytes, particularly magnesium, to be lost through the urine. Alcohol prevents us from excreting excess estrogen, which then gets stored as fat. Having a healthy gut is essential. Imbalances in gut bacteria and constipation can also worsen the situation. Estrogen can be reabsorbed from your gut back into your blood, even after your liver has tried to excrete it. Alcohol also compromises liver function by lowering B vitamins level, reducing its ability to break down excess estrogen.

Eating cruciferous vegetables such as kale, radishes, mustard greens, broccoli, cauliflower, cabbage, collard greens, and turnips help moderate estrogen levels. One or two servings (1 Cup) daily would be great.

Increase intake of omega-3 foods like hemp seeds, walnuts, chia seeds, cold-water fish. Seafood is the richest sources of chromium, selenium, iodine, zinc, and copper – vital elements for healthy blood sugar metabolism and weight management. Eating seafood helps reduce inflammation.

Eating food high in antioxidants like blueberries, cranberries, blackberries, grapes, cocoa to reduce oxidative stress and counter free radicals. Also eat food high in carotenoids, vitamin C, vitamin E, plant polyphenols, and glutathione (GSH).

Dietary Fiber

Dietary fiber has many known effects on human health, including aiding in digestion, stool and transit time, intestinal bacteria flora and improves all aspects of colon function. A diet high in dietary fiber promotes the increased production of short-chain fatty acids. Short chain -fatty acids help reduce the colon pH and create a friendly environment for the growth of healthy bacteria.

Fiber is important in detoxification, and it helps the body to excrete excess estrogen, which is important for PMS. To maintain appropriate hormone levels, one needs to support the liver. High fiber diet will help the excretion of excess estrogen, because fiber will bind to the estrogen, preventing it from being reabsorbed before it can be eliminated. Diet high in fiber can decrease total circulating estrogen. Foods rich in fiber include flaxseed, green leafy vegetables, whole grains, fresh fruit, prunes, almonds, celery, apples, seaweed, and parsley, to name a few. Eating high-fiber foods may lessen symptoms of PMS like constipation, bloating and gas. It is best to start with 30 g per day, but higher intake is even better.

Magnesium

Magnesium is needed for more than 300 chemical reactions that keep the body working properly. Dietary intake of magnesium in our modern world is low, particularly among women. Sources of magnesium are seeds and nuts, vegetables (like broccoli, squash, and green leafy vegetables) legumes, whole grains. Other sources include meats and chocolate. Magnesium is also used as a laxative for constipation, for treating attention deficit-hyperactivity disorder (ADHD), anxiety, and premenstrual symptoms (PMS).

Magnesium is depleted by changes in the female sex hormones in the luteal phase leading to a variety of PMS symptoms. We need to make sure that we have a sufficient amount of magnesium. 200 mg of magnesium daily will help reduce premenstrual water retention and resultant symptoms like breast distention, abdominal bloating. Be sure to take a chelated form, such as glycinate, taurate, succinate, citrate, or malate. Magnesium is involved in essential fatty acid metabolism and B6 activity. Magnesium combined with vitamin B6 is helpful in reducing anxiety.

Vitamin B6 (Pyridoxine)

Vitamin B6 is also called pyridoxine. It helps make serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Studies reported successful treatment with vitamin B6 of a patient complaining of depression associated with oral contraception. Vitamin B6 can increase the synthesis of several neurotransmitters in the brain- like serotonin and dopamine. Lower levels of these neurotransmitters have been implicated in the etiology of PMS. It is helping decreasing premenstrual depression, fatigue, and irritability (Hudson, 2000). Vitamin B6 is vital for hormone balance and helps regulate blood sugar (Bauman, 2015). The best form of vitamin B6 to take is pyridoxal or use B complex with the same amount of vitamin B6 because they work synergistically. Major sources of vitamin B6 include legumes, eggs, fish, meat, liver, and vegetables (spinach, carrots, potatoes, and peas), milk, cheese, eggs, fish, liver, meat. Vitamin B6 is often used with other B vitamins in vitamin B complex formulas.

Tryptophan

Tryptophan is one of the essential amino acids. An “essential amino acid” is referring to the fact that your body cannot produce it and you must get it from your diet. The body uses tryptophan to produce niacin and serotonin. Serotonin helps provide healthy sleep and a stable mood. For tryptophan to be changed into niacin, the body needs to have enough: iron, riboflavin and vitamin B6. Foods rich in tryptophan: chicken, eggs, fish, turkey, soy, nuts and pumpkin seeds. Decreased serotonin and its precursor tryptophan may exacerbate PMS mood changes, including depression, anxiety, and aggression. Tryptophan helps reduce significant mood swings, insomnia, tension, irritability, and carbohydrate cravings.

Chaste Tree (Vitex Agnus Castus)

The fruits of the chaste tree contain essential oils, iridoids, and flavonoids. The effect of the chaste tree is on the HPA axis. It increases secretion of luteinizing hormone (LH) and also has an effect on progesterone It naturally raises progesterone levels by increasing levels of luteinizing hormone, which is secreted by the pituitary gland and stimulates the ovaries to release progesterone. The Chaste tree helps reduce PMS symptoms like acne, breast tenderness, headache, and gastrointestinal distances.

Saint John’s Wort

The herb helps to alleviate PMS mood dysfunction like depression, confusion, and feeling out of control, nervous tension, anxiety, and insomnia. It interacts with some medications, so it should be taken only under the guidance of a health care provider.

Probiotics

This term describes healthy or friendly bacteria. The human gastrointestinal tract is a home of 400 different species of bacteria. The most important ones are Lactobacillus acidophilus and Bifidobacterium bifidum. These healthy bacteria produce a variety of substances that inhibit or antagonize other bacteria, and it is found in fermented foods such as kefir, yogurt, cheese, miso, and tempeh. Probiotics are safe and are not associated with any side effects (though they are negatively affected by alcohol and antibiotics). The dosage of the commercial probiotic supplement is based upon the number of live organisms. The ingestion of 1 to 10 billion L. acidophilus or B. bifidum cells daily is a sufficient dosage for most people. Healthy bacteria can alleviate symptoms of PMS by increasing beta-glucuronidase enzyme activity and promote estrogen excretion.

Why is a regular cycle important?

Everything in our body is connected and dependent on the proper functions of other organs and other body systems. Hormones influence the level of blood sugar, problems with the thyroid or inflammation in our body. Imbalanced hormones impact many other organs in our body. The high levels of estrogen can lead to problems with the liver, endometriosis, and cancerous tumors. Hormones influence not only our organs but how we feel and how does our skin look (difficulties with the complexion, such as acne or melasma).

Hormones have a huge impact on our weight – so as we see it is very beneficial for us to have balanced hormones. Taking small steps is crucial to see beneficial results.

It is worth to be conscious, and see which direction we want to take: gradually fade our bad habits, to see what serves us. PMS can be fantastic for releasing emotions, which have been locked up in our bodies for a while. It can also be a perfect time to take a deep, honest look at what is working or not working in our life. Menstruation can also be very cleansing physically and psychologically, regarding resolving relationships including a relationship with ourselves. A great book to read to have a deeper understanding and experience a deeper connection to your sacred feminine is recommended is written by Lara Owen “Her blood is gold”- please enjoy!

In Health,

Angie

Click here for Guide to balanced hormones!

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Blach, P, Blach, J, MD. Prescription for Natural Healing, NY, Avery, 2002.
Malesky, G, Kittel, M. The hormone connection. NY, Rodale Inc. 2001.
Lam M, Lam D. Estrogen dominance. CA, AIP. 2008.
Northrup, Ch, Women’s Bodies Women’s wisdom, NY, Bantam Books, 2010.