Natural remedies for PMS

by Marla Hardee Milling

Jane didnt have to look at a calendar to know what time of the month it was. Her body let her know. Strong abdominal cramps, sore breasts, and headaches kept her from sleeping, and the pain reduced her to tears as she popped ibuprofen and held a hot water bottle to her stomach. At work, she struggled to concentrate on her duties and snapped at a co-worker who simply asked a question. The pain and mood swings returned every month just before her period started.

Like millions of women, Jane is plagued by premenstrual syndrome (PMS). But theres good news. There are natural methods of getting relief, including herbs, vitamins, exercise, and changes in diet and lifestyle.

Herbal remedies

"There are many different remedies for relieving PMS symptoms, and the remedies should be chosen according to the symptoms that the woman is experiencing," says Laurel Vukovic, author of Herbal Healing Secrets for Women.

"I think it is always helpful to take vitex, also known as chasteberry, because it helps to stimulate the production of progesterone, which balances the excessive estrogen that is the underlying cause of PMS."

Here are some other herbs commonly used to treat PMS symptoms:
  • Dandelion leaf tea - a diuretic herb used to reduce water retention
  • Kava kava - helps reduce irritability and anxiety
  • Ginger and chamomile tea - relieves headaches and menstrual cramps
  • Passionflower tea - helps relieve insomnia
  • Cramp bark - relieves menstrual cramps
  • Evening primrose oil - most effective at reducing PMS symptoms when taken with a B-complex vitamin and at least 600 milligrams of vitamin C per day, according to Marla Ahlgrimm, co-author of Self-Help for Premenstrual Syndrome.

Calcium

"Our group has had very good success using calcium carbonate for [treating] PMS," says Michael A. Thomas, MD, associate professor of reproductive endocrinology and infertility at the University of Cincinnati Medical Center. "No one knows the exact mechanism, but I was an advisor on a study that showed a significant decrease in PMS symptoms with the use of Tums E-X."

The study Thomas refers to found that PMS symptoms were reduced by almost half within two to three months when women took a daily supplement of 1200 milligrams of calcium.

Vitamins and other minerals

Liz Collins, a naturopathic doctor and faculty member at the National College of Naturopathic Medicine in Portland, Oregon, advises women to take vitamins to help counter PMS symptoms.

B vitamins
"Add in B vitamins, especially B6, but a B complex is a good idea, too," says Collins. "You can overdose on some B vitamins—watch for neurologic symptoms like numbness and tingling of the extremities. You should be fine at 50-100 milligrams per day of B complex."

Vitamins A and E
Collins says vitamins A and E can help smooth the hormone changes and decrease PMS pain, but she warns to watch the amount youre taking. "Vitamin A can cause birth defects at high levels," says Collins. "Take no more than 10,000 IU (International Units) per day in pregnancy, because most sources show that more than 25,000 can cause problems—most prenatal vitamins stick to 10,000 to be safe."

Magnesium
"Women with PMS need more magnesium than is found in standard multivitamins," says Ahlgrimm. She recommends a two-to-one magnesium to calcium ratio (250 milligrams of magnesium to 125 milligrams of calcium). "Its important to remember that a PMS vitamin-mineral supplement should be taken all month long, not just during the premenstrual time," she adds.

Nutrition

A healthful diet can also help reduce the symptoms of PMS. Womens Health America gives the following dietary recommendations to help manage PMS:
  • Eat six small meals a day. Frequent small meals help avoid anxiety, irritability, headache, fatigue, and tearfulness.
  • Choose a variety of vegetables, grains, nuts, fruits, low-fat dairy products, lean meat, poultry, and fish.
  • Balance your carbohydrates with a small amount of protein, vegetables, and/or fruit. Try snacks such as whole-grain bread with natural peanut butter, half an apple with a slice of low-fat cheese, a salad with sliced hard-boiled eggs, lean ham or chicken, or sunflower seeds or other nuts.
  • Keep a "survival kit" with you in your desk, brief case, or glove compartment. Fill it with foods that will keep, such as whole-grain rice cakes or crackers, nuts, apples, bread sticks, or pretzels.
  • Avoid caffeine, sugar, and alcohol. Caffeine can intensify breast soreness and anxiety, sugar may increase water retention and bloating, and alcohol can worsen premenstrual depression.
  • Drink lots of water. Water alleviates bloating and evidence shows that it helps avoid fatigue.

Acupuncture

"In Chinese medicine, liver qi stagnation is the diagnosis for PMS," says acupuncturist Alma Goldstein. "Headaches, breast tenderness, anger, pain, and clots are all the results of the liver meridian being stagnant—not flowing properly."

"There are specific points in acupuncture that address each symptom that accompanies PMS, such as bloating, nausea, malaise, nervousness, and exhaustion," Goldstein continues. "These points are mostly on the legs and arms, and some on the abdomen."

Goldstein says PMS is treatable with five to 10 treatments. "Some women get results after the third treatment, then come back for what I lovingly call a tune up once a month or every two months," says Goldstein. "This is a subjective choice."

She also says the herb Don quai (Angelica sinensis) is effective in promoting the flow of "qi" (known as the "life force" in traditional Chinese medicine) and is available in pill form or tea. "But the most effective would be Xiao yao wan," says Goldstein. It can be found in Chinese pharmacies.

Exercise

Research continues to show that regular exercise can reduce PMS symptoms.

"A brisk half-hour walk three times a week is a good start," says Ahlgrimm. "Its important to exercise all month long. Dont give up your exercise routine altogether if youre fatigued premenstrually, but its okay to shorten the time or choose a less intense form of exercise, such as stretching or walking at a gentler pace. Some women integrate exercise and stress reduction by practicing yoga or tai chi."

Self-nurturing

How well you manage your stress can be a key part of PMS management. "[Stress reduction] takes practice and a willingness to view yourself as a person who will be living with less stress," says Ahlgrimm. "Deep breathing, meditation, yoga, massage, and keeping a journal all can help reduce stress."

Try several methods of stress reduction to find ones that are most helpful for you, and make room in your life to practice these techniques regularly.

Warning: Talk to your doctor about any natural remedies you use in order to avoid dangerous interactions between natural remedies and medications you may be taking.