Understanding Premenstrual Syndrome: A Modern Naturopathic Approach

Key Takeaways:

• Premenstrual Syndrome (PMS): A condition characterized by physical, emotional, and behavioral symptoms that occur 1-2 weeks before menstruation. Symptoms typically resolve with the onset of the period.
• Science behind PMS: Hormonal fluctuations, particularly those involving estrogens and progesterone, play a significant role in triggering PMS symptoms. Heavy PMS may be the sign of a hormonal imbalance - don’t worry, it’s usually fixable.
• Normal vs Extreme PMS Symptoms: Common PMS symptoms include bloating, fatigue, mood swings, and irritability. If you experience severe cramps, extreme mood swings, or persistent lethargy, consult with a healthcare specialist.
• Naturopathic Approach to PMS: This holistic approach to PMS management balances hormones naturally through diet, lifestyle changes, stress management, and sometimes natural supplements or plants.
• Nutrition for PMS Relief: A balanced diet rich in complex carbohydrates, lean proteins, and healthy fats can help regulate blood sugar levels and reduce mood swings. Certain nutrients like calcium, magnesium, and Vitamin B6 can alleviate PMS symptoms.
• Exercise and PMS: Regular physical activity helps balance hormones, improves mood, and reduces stress levels, all of which can alleviate PMS symptoms.
• Lifestyle Choices and PMS: Alcohol, smoking, caffeine, and exposure to environmental pollutants can intensify PMS symptoms. Awareness can guide more PMS-friendly choices.
• Stress and PMS: High-stress levels can worsen PMS symptoms. Stress management techniques, such as deep breathing exercises and mindfulness, can help keep stress and PMS under control.
• Future of PMS Management: Personalized care is the future of PMS management, with treatments tailored to individual needs.

Coline’s Advice:

• Track your cycle, so you can anticipate your PMS and Make. A. Plan!
• The week before your period, implement a stricter diet:
  • No alcohol, cigarettes, or coffee (to the extent possible)
  • Eat a ton of veggies, eggs and small fatty fish (sardines, mackerel, anchovies…) every day
  • Stay away from sugary treats, sweets, junk food, sodas
  • Daily gentle exercising: 1h of walking, 20mn of yoga, breathing exercises…
  • Get your 8h of sleep per night (or more!)
  • If that’s available to you, opt to work from home
  • Drink your herbs: infusions of yarrow, chamomile and/or raspberry leaves all help alleviate PMS symptoms

Understanding Premenstrual Syndrome: A Modern Naturopathic Approach

Hello, I'm Coline Dermersedian, and before I embarked on my journey as a naturopath, I was navigating the complex world of law. Much like the intricate legal system, our bodies too are ruled by a sophisticated network of systems and cycles. Today, I'm here to discuss one of the most significant, yet often misunderstood cycles human beings go through — the menstrual cycle, and the nemesis for many known as the Premenstrual Syndrome (PMS).

What is Premenstrual Syndrome?

Premenstrual Syndrome (PMS) is a recurrent pattern of physical, emotional, and behavioral symptoms occurring 1-2 weeks before menstruation starts and typically resolves with the onset of the period. Symptoms range from bloating, fatigue, mood swings, and irritability to more severe manifestations like depression. It's believed to be connected to hormonal fluctuations, with the underlying cause still being a topic of intense research.

Demystifying PMS: The Science Behind It

When we think of the menstrual cycle, two primary hormones come to mind - estrogen and progesterone. These hormones play vital roles in regulating the cycle, dictating everything from the thickening of the uterus lining to the onset of menstruation.

Preparing The Nest...

Estrogens (there are different types) are key players in the first half of the menstrual cycle, known as the follicular phase. Their primary role is to stimulate the growth and development of the follicles in the ovaries, each of which contains an egg. As the follicles mature, they release more estrogens, which in turn thickens the lining of the uterus (endometrium), preparing it for a potential pregnancy.

Meanwhile, progesterone takes the spotlight during the second half of the cycle, known as the luteal phase. This hormone is released after ovulation (when the mature egg is released from the ovary), and its primary role is to continue the preparation of the endometrium for pregnancy - picture a cozy little nest ready to welcome a fertilized egg.

...Then Moving On

However, if fertilization does not occur, things start to change, leading to a sharp drop in progesterone and a smaller drop in estrogen levels, signaling to the body that it's not pregnant.

It's this significant hormonal drop that triggers menstruation, wherein the thickened lining of the uterus is shed. As your body gears up for a potential pregnancy and then reverses gears when pregnancy does not occur, you might experience various physical and emotional responses - from bloating and mood swings to fatigue and irritability, i.e. the diverse symptoms we associate with PMS.

In essence, estrogen and progesterone are the conductors of the menstrual cycle symphony. Understanding their roles and the hormonal ebbs and flows they govern can give us a clearer picture of why PMS occurs and how we can manage it more effectively.

The Complexity of Premenstrual Syndrome

Understanding PMS can be quite tricky because it looks different for everyone. Some people might feel a bit tired and bloated, while others have tough symptoms like severe cramps or intense mood changes. Research tells us that about 75% of women of childbearing age notice some unpleasant changes before their period. A smaller group of women, between 3-8%, deal with a more severe type of PMS called premenstrual dysphoric disorder.

The varied nature of PMS is part of what makes it so hard to understand and treat. But there's more to it than that. There's a lot of history and societal attitudes tied up in PMS, which influence how we think about and respond to it.

Why Are We Still Researching PMS?

People only started talking about PMS as a medical condition in the early 20th century. That's when we first started saying that the physical and emotional changes many people notice before their period are real and can really interfere with their lives.

Historically, mental health and anything related to it, including PMS, has been viewed in a negative light. This has made people hesitant to study PMS and try to understand it better.

Another thing to consider is that there's a bit of a bias when it comes to medical research. Despite PMS affecting up to 75% of women of childbearing age, there isn't as much research on it as there are on issues affecting men, like erectile dysfunction. While erectile dysfunction is a significant issue deserving of attention, it affects a much smaller percentage of men compared to the number of women affected by PMS.

What's The Current Status?

Navigating the path to a deeper understanding and management of PMS is indeed a journey, but there’s been significant progress over the past few years. We are witnessing an encouraging trend towards a more inclusive and comprehensive healthcare system.

Today, PMS is increasingly coming under the spotlight. It is no longer sidelined but considered a significant area of research, opening up an array of possibilities for future treatments. As our understanding deepens, the once mysterious veil surrounding PMS begins to lift, illuminating the path towards effective treatment strategies.

Recognizing Normal vs. Extreme PMS Symptoms

It's important to understand the difference between common PMS symptoms and signs that you may need to consult a healthcare professional.

Normal PMS symptoms may include bloating, fatigue, mood swings, and irritability. Mild physical discomfort like mild to moderate cramping or tender breasts is also typical. These symptoms can be a nuisance, sure, but they're usually manageable with a tub of Ben & Jerry’s and a cozy movie night, and don't significantly disrupt your daily life.

On the other hand, if you find yourself crippled by severe cramps (the kind where even a hot water bottle and the comfiest couch offer little relief), extreme mood swings that cause depression or anxiety, or if you feel persistently drained and lethargic (especially if you’re experiencing heavy flow) it's time to make an appointment with your healthcare specialist.

Also, if your symptoms don't resolve with the onset of your period or if you notice sudden changes in your cycle or symptoms, I encourage you to seek medical advice.

Don't Be a Hero

Experiencing discomfort or pain isn't a rite of passage or something to be shrugged off as 'just PMS'. We often tend to undermine our pain or discomfort, but your health matters. And you deserve to feel good, not just 'okay', throughout your cycle. So, if you're not feeling right, speak up. There's no heroism in suffering in silence!

A Naturopathic Perspective on PMS

As a naturopath, my approach to PMS is holistic. I aim to balance hormones naturally and restore harmony to the body. This approach includes a combination of diet, lifestyle changes, stress management techniques, and, if necessary, natural supplements.

Below are just a few general guidelines which I will explore further in other blog articles.

In addition, as mentioned before, every person with a uterus is different, your hormonal balance is unique to you, and therefore any advice should be highly individualized.

Nutrition for PMS Relief

A balanced diet plays a crucial role in managing PMS. Foods rich in complex carbohydrates (like whole grains and legumes), lean proteins, and healthy fats (like those found in sardines, mackerel, anchovies, olive oil, nuts, eggs…) can help regulate blood sugar levels and reduce mood swings. Also, certain nutrients like calcium, magnesium, and vitamin B6 have been found to alleviate PMS symptoms.

No need to change your entire diet overnight, but keep in mind a couple of things:

• stay away from heavily processed food (pretty much everything you did not cook yourself and bought “ready to eat” from the food industry)
• add more veggies to your diet.

Herbal tea can help too! Many of our plant friends out there support the menstrual cycle.

Exercising to Manage Premenstrual Syndrome

Alongside nutrition, regular exercise is a powerful tool against PMS. It helps balance hormones, improves mood, and reduces stress levels. In addition, good sleep hygiene and implementing stress management techniques can make a huge difference on your PMS.

I personally recommend looking up content on YouTube for specific yoga routines designed to help relieve PMS cramps (search things like “yoga for period pain”). It’s helped me in the past!

Impact of Lifestyle Choices: Managing PMS in City Life

We urban dwellers have a love-hate relationship with our cities. We adore the vibrant culture, the buzzing coffee shops and the inspiring architecture. But with city life comes some not-so-pleasant bits like pollution, high stress, and daily triple-shot espressos. To the surprise of no one, these elements can sometimes spice up our PMS episodes.

Research has shown that certain lifestyle factors such as alcohol consumption, smoking, caffeine intake, and even exposure to environmental pollutants may crank up the intensity of PMS symptoms. A late-night cocktail might seem like the perfect way to unwind after a long day, but alcohol can mess with your hormones and exaggerate mood swings. Similarly, nicotine has a sneaky way of intensifying cravings and fatigue. And let's not even get started on how pollutants are gatecrashing our hormonal party!

But don't worry, no need to pack up and move to the countryside just yet. Awareness is the first step towards making more PMS-friendly choices in our urban jungles.

The Effect of Stress on PMS

In our fast-paced city lives, stress is often the uninvited guest who overstays its welcome. And unfortunately, it might be worsening our PMS symptoms too.

It seems that stress likes to meddle with our hormones, adding fuel to the PMS fire. Ever noticed your cramps or mood swings getting worse before a big presentation or during a hectic week at work? Stress could be the behind-the-scenes villain.

The good news? You can fight back! Simple stress-management techniques like deep-breathing exercises, mindfulness, or even belting out your favorite song can help keep stress and its PMS-boosting effects at bay.

Workplace Considerations: PMS in the Boardroom

Let's face it, managing PMS symptoms while trying to conquer the corporate world can be tricky. But you are not alone. Many of us struggle with balancing PMS and professional life.

Whether it's explaining to your boss why you need to work from home or finding the courage to request accommodations for severe symptoms, navigating PMS in the workplace can feel like walking a tightrope. The key is open and respectful communication. Let's break the period taboo, one conversation at a time.

And remember, in many European countries, there are laws in place to support you.

The Future of PMS Management

The future of PMS management lies in personalized care. Just as every person experiences PMS differently, the treatment should be tailored to her specific needs. This personalized approach is the cornerstone of Naturopathy, which seeks to understand and treat the individual as a whole.

I always recommend talking to your healthcare specialist and coming up with a plan that is tailored to your specific needs.

In Conclusion: Empowerment Through Understanding

Understanding PMS, its causes, and how to manage it can empower you to take control of your health. As we continue to learn more about this complex syndrome, we need to foster an open dialogue about menstrual health and the challenges thereof.

Remember, PMS is a common part of the menstrual cycle, but severe symptoms that interfere with daily life are not. If you're struggling with PMS, reach out to a healthcare provider. There are many ways to manage PMS, and the solution often lies in understanding our bodies and working with them rather than against them.

I hope this guide has helped demystify PMS and provided useful, practical ways to manage it naturally. Here's to better periods and healthier, happier lives!