Premenstrual syndrome, also known as PMS, effects up to 75% of women. It is one of the most common imbalances within the female reproductive system, presenting a wide variety of symptoms a week to 10 days before menstruation. Symptoms are different for each female, and they can range from small effects to severe and highly disrupting to our quality of life and well-being. They can show up as irritability, mental health imbalances, headaches, back pain, cramps, sore breasts, emotional instability, swelling in the ankles and abdomen, digestive issues, depression, pain in various areas of the body, and even severe anger outbursts and suicidal thoughts (Shah, 2022). PMS can greatly impact quality of life, work, and relationships at times. The exact cause of PMS is unknown and is different for each person depending on diet and lifestyle. Some of the symptoms are caused by fluctuating levels of hormones within the body, low levels of calcium, high caffeine intake, vitamin B deficiencies, and increased production of cortisone and aldosterone (Petersen, 2020).
The holistic approach to supporting PMS consists of lifestyle and nutritional changes to support the bodies attempt to restore balance. Symptoms are always the body’s way of attempting to restore homeostasis to a root issue. It’s important to consume a balanced diet of organic fruits and vegetables, and to limit the processed foods, sugars, and bad fats. Increasing the intake of calcium, magnesium, and vitamins D and B, about 10 days before menstruation can decrease many symptoms (Petersen, 2020). Using herbs such as dandelion, cleavers, and yarrow in a tea can help reduce swelling, sore breasts, and fluid retention. Dandelion is also rich in magnesium, along with raspberry leaf and peppermint. As always, body movement daily is highly encouraged, this can be working out, walking, yoga, or tai chi. Daily exercise has shown evidential data to significantly improve quality of life and wellbeing.
References
Kevin Patton. (2020). Structure & Function of the Body (16th ed.). Elsevier.
Petersen, Dorene. (2020). Anatomy and Physiology III (19th ed.). American College of Healthcare Sciences
Shah, S. (2022, March 29). PMS – PREMENSTRUAL SYNDROME | Naturopathic View Of The Human Life. https://www.naturesintentionsnaturopathy.com/naturopathic-view/pms-premenstrual-syndrome/#:~:text=As%20Naturopathic%20doctors%20as%20we
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