Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) are conditions that can impact reproductive-aged women, adolescent girls, and other people who menstruate. Physical and emotional symptoms caused by changes in hormone levels may begin as early as two weeks before getting their monthly period. Many may experience headache, abdominal pain, seemingly random food cravings, emotional outbursts, and feelings of exhaustion that can affect their daily activities and mood. It is estimated that PMS affects nearly 50% of people who menstruate, while some studies estimate that 80% to 90% experience at least one symptom of PMS. Furthermore, 2.5% to 3% of women have symptoms categorized as PMDD, a more severe form with extreme mood changes.1,2 Rate of prevalence varies across studies but is important for raising awareness, particularly due to the fact that patients with ovaries can have PMS/PMDD regardless of gender identity.2
Understanding PMS
PMS occurs in the luteal phase of your menstrual cycle, which is the time just before you get your monthly period.2 During the luteal phase, your body mainly produces progesterone, which is a hormone secreted by the ovaries to prepare the uterus for pregnancy. However, when pregnancy does not occur, progesterone is broken down into substances that may affect your brain’s chemical messengers together with estrogen, affecting your mood and bodily functions. Mood swings during the luteal phase may occur because fluctuations in progesterone and estrogen affect serotonin, which is known as the “happy hormone.” These changes can make daily activities more difficult and affect your overall well-being.
Signs & Symptoms
Symptoms can last for only 2 days or the full 2-week span of the luteal phase, with the worst symptoms usually occurring 2 days before your period.1 Symptoms of PMS may include:
Allopathic Pharmaceutical Treatment
Many factors contribute to the development of PMS/PMDD, including genetic predisposition and fluctuations in estrogen and progesterone levels.1,2 However, the reason as to why PMS/PMDD occur is still unknown. The diagnosis of PMS is entirely based on self-reported signs and symptoms, with no specific diagnostic tests available to confirm it.3 Interestingly, selective serotonin reuptake inhibitors (SSRIs), commonly used to treat depression, are sometimes utilized for PMS/PMDD treatment to increase serotonin levels and boost mood. Hormonal contraception is another pharmacological treatment method that blocks the rise of estrogen and progesterone during the luteal phase, minimizing symptoms which high levels of these hormones can cause.2 However, long-term use of hormonal contraceptives may increase your risks of having fatal blood clots and hormonal imbalances due to its effects on how your body naturally produces hormones.
Natural Ways to Remedy PMS“Regardless of the specific type of exercise, regular physical activity appears to be effective in alleviating pain, constipation, and breast sensitivity, as well as psychological symptoms such as anxiety and anger...” - Liguori et al.
On average, a woman will have 450 periods during her lifetime.4 For those with PMS/PMDD symptoms, alleviating discomfort is important for improving quality of life. It is important to remember that certain conditions like chronic fatigue syndrome, depression, and irritable bowel syndrome (IBS) can have similar symptoms. Talking with your naturopathic doctor about your symptoms helps to rule out other conditions.
Lifestyle factors greatly influence PMS symptoms. Regular intake of fast food, fried meals, sugary drinks, and alcohol, as well as limited exercise and sleep, may exacerbate your discomfort. Additionally, stress can amplify the sympathetic nervous system, which is responsible for your fight or flight response. Its activation may increase the intensity of uterine contractions, leading to heightened pain.2 Inflammation in the body additionally influences how you respond to stress. While estrogen and progesterone have anti-inflammatory effects, their levels decrease after ovulation, resulting in increased inflammation and potentially worsened symptoms.1 There are many naturopathic, non-pharmacological options including diet modification, massage therapy, exercise, and light therapy.1 Diet modification is particularly essential since common deficiencies associated with PMS symptoms include calcium, vitamin B, vitamin K, vitamin E and magnesium. Some strategies to help prevent or reduce symptoms include:
Some of our favorite menstrual cycle supplements
Naturopathic Care for Improving Your Menstrual Health
General education concerning reproductive health is an important component of promoting menstrual health.1 Naturopathic medicine offers the tools to help you understand and address your menstrual cycle and potential PMS/PMDD symptoms. Furthermore, your team can assist you in learning about holistic supplementation and herbal remedies that can alleviate discomfort you may be experiencing prior to menstruation. The tips provided in this article may offer some relief, but often cannot substitute a personalized health plan due to the unique nature of your case. Your team at Natural Path to Wellness can guide you on a more specific course of action towards improved health. Explore the naturopathic approach to improving your menstrual health today!
AuthorDaelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.
This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
References
Perhaps you have been diagnosed with one or more autoimmune conditions or experienced symptoms that seem difficult to pinpoint and identify. The signs and symptoms of autoimmune conditions vary widely and may affect each person differently. Depending on the specific type of autoimmune disease, whole systems or different organs may be affected such as the thyroid gland in Hashimoto’s Disease or the body’s connective tissue in Rheumatoid Arthritis and Lupus. With high chances of undergoing lifelong therapies to manage this imbalance, employing botanical medicine, personalized nutrition with intuitive eating, and lifestyle modifications under the guidance of your licensed naturopathic physician* are safe and effective options to assist your body in naturally achieving homeostasis (balance).
Causes of Autoimmunity
An autoimmune disease develops when your own immune system attacks your body, rather than protecting it from foreign pathogens causing disease. Naturally, your body remains protected from harmful environmental stimuli such as irritants, pathogens, and damaged cells by means of an inflammatory response, where your defense cells attack and destroy the infectious agent or abnormal cell! Once the problem is fixed, your body suppresses and regulates its inflammatory response to maintain homeostasis. However, individuals with autoimmune disease suffer from prolonged inflammation which causes damage and eventual destruction of nearby tissues.2 These self-attacks can occur anywhere in the body, affecting optimal functioning and reducing quality of life.
Signs and Symptoms of Autoimmunity
In autoimmune conditions, your immune system has lost its self-tolerance, harming the very tissues and organs it was designed to protect. Allopathic practices manage symptoms of autoimmune disease primarily by suppressing the immune system. However, it falls short on identifying and treating the complex root causes of the symptoms you are experiencing. Why Does My Body Do This?
You may have asked yourself this question. Autoimmune disease involves a complex interplay of many factors and body systems. At Natural Path to Wellness, your team of naturopathic medicine advisors are committed to guiding you in understanding your immune health and making the right choices as your body heals itself naturally. Our team’s mission is to help you understand and address the roles of:
Genetic Influence Some people are more likely to develop certain disease conditions than others due to differences in genetic background. However, our behavior and environment can play major roles in how our cells read and express our genes, affecting our risks of experiencing disease symptoms. For example, you may have the gene for Celiac Disease, but that gene may remain inactivated and not cause harm until your body becomes triggered by stress or illness. Nutrition The Standard American Diet is high in processed foods, simple sugars, unhealthy oils, poor-quality fats, and artificially-preserved meats, which are major drivers of inflammation and poor gut health. Rich in Omega-6 fatty acids but lacking in Omega-3, this diet consists of an imbalanced proportion of healthy and unhealthy fats and can eventually trigger low-grade systemic inflammation. Additionally, lack of essential nutrients from poor dietary choices can cause weakened immune function. By incorporating chia seeds, flax seeds, and seafood like salmon, sardines, mackerel, anchovies, and oysters into your meals, you can increase your body’s absorption of Omega-3 and help regulate its inflammatory response. If you are still unable to get the recommended amount of Omega-3’s, a good-quality fish oil can be a great way to supplement. Gastrointestinal Health An unbalanced diet can negatively impact gut health, alongside viruses, bacteria, stress, and medications. Because certain medications, such as antibiotics, are taken and absorbed by our gastrointestinal system, these can negatively affect the balance of the beneficial and harmful bacteria in our gut overtime, leading to inflammation and an exaggerated immune response. Mental Health Excessive inflammation, often triggered by stress and depression, causes harmful growth of bacteria that can lead to an imbalance in the natural metabolic activities of the gut and damage to its protective barrier. Naturally, our gut’s barrier prevents the entry of toxic elements into the bloodstream. With a leaky gut (a.k.a. intestinal hyperpermeability), tiny bits of undigested food, pathogens, and other foreign objects may enter the blood and provoke another immune response! This makes your body go on high alert and attack! Sleep Your body is doing important work while you sleep to prepare you for another day of activities. It cleanses, detoxifies, and repairs itself. Without an adequate amount of sleep, you may encounter increased inflammation and difficulties in effectively managing your stress and health issues. Physical Activity Regular exercise helps maintain balance and harmony of beneficial microorganisms needed for optimal body function. Consistent physical activity additionally improves digestion by facilitating movement of food, regulating signals within the gastrointestinal system, and improving local blood flow. For autoimmune conditions affecting connective tissue (like muscles and joints), gentle movement can help reduce pain and improve mobility. Take care not to overdo it, though. You may need to work up slowly to prevent increasing inflammation. Exposure to Pathogens Harmful bacteria, toxins, or viruses can cause negative changes to your body’s normal microbiota, which can affect the regulation of your immune system. Once invaded, the good bacteria in your gut which help in maintaining internal balance may be destroyed, resulting in an imbalance that will eventually cause problems with how your body distinguishes harmful pathogens from its own cells. This ultimately causes your immune response to malfunction and become overactive, leading to inflammation and the development of an autoimmune condition. Trauma The nervous system is intertwined with the digestive system. Trauma dysregulates the nervous system, causing a widespread effect to other parts of your body. The vagus nerve, extending from the brain to the abdomen, plays a role in mind-body connection. It is part of your parasympathetic nervous system which is responsible for helping you rest and digest. Talking to your naturopathic medicine advisors will assist you in exploring natural and holistic approaches to stimulating your vagus nerve and strengthening the connection that helps your body achieve and maintain homeostasis. The Role of Naturopathic Medicine
*At Natural Path to Wellness, our team of licensed naturopathic physicians (naturopathic medicine advisors for clients in states that do not regulate the practice of naturopathic medicine) are committed to guiding you through making empowered choices. We value seeking natural options for your unique needs so that you can truly get to the heart of the matter and address the root cause of your symptoms. All of our Naturopathic Medicine Advisors earned doctorates in naturopathic medicine from medical schools accredited by the CNME which is recognized by the U.S. Department of Education. We believe in the healing power of nature and trust in the inherent intelligence of the human body to heal itself given the right conditions. We understand that identifying and addressing the root cause and treating the whole person are absolutely essential for restoring your body’s dynamic balance. Let us help you return to optimal functioning and radiant health today! Send us an email at [email protected] to learn more about how to work with us to help restore your body’s natural ability to heal itself. Wishing you peace and vitality, Vanessa S., contributor Edited by: Kate Nemenzo Some of Our favorite supplements for autoimmunity
Remember - Autoimmune diseases are serious, degenerative conditions. Always communicate with the members of your care team, including any primary care providers or specialists, consultants, or nutritionists to keep them abreast of any changes you are making to your health regimen. Always be transparent about any nutritional/herbal or other supplements you are taking, as well as any complimentary treatments. This article is for education purposes only and is not intended as medical advice.
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THE BLOG AT NATURAL PATH TO WELLNESSAuthorSNatural Path to Wellness values community education and welcomes contributions from writers with a background in Naturopathic Medicine, natural health and wellness, herbalism, homeopathy, Nature Cure, and more. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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