PMS (Pre-Menstrual Syndrome) for those who have experienced it, can make you feel like a wild woman out of control. When each month arrives it can be a time of frustration, anxiety, depression, moods that fluctuate wildly, fluid retention, bloating, headaches, blended with disrupted sleep. More than 75% of women experience PMS each month.
This wild woman phenomenon is due to the biological and chemical changes that take place during your menstrual cycle. No, you are not crazy. What you you are experiencing each month is very real. Your body is made up of a complex hormonal system known as your endocrine system. PMS and irregularities in your menstrual cycle arise due to fluctuations within this hormonal system.
Chinese Medicine takes a holistic view of the body and menstrual cycles. Similar to the waxing and waning of the moon, the ebbs and flows, changes of season within nature, your body also has its own internal rhythm. When your internal rhythm becomes disrupted through lifestyle changes, stress, environmental toxins, consumption of processed foods, lack of sleep and list goes on, the balance of yin and yang looses its harmony within your body.
Your time of month should be an easy transition. When a Tai-chi master moves, they are fluid and graceful. In essence, your period should do just that. It should arrive with ease and just flow – physically, mentally and emotionally. Let’s break it down a little further.
A Quick Lesson in Female Hormones:
Our brain produces the happy hormones called serotonin. This is the hormone that makes us feel good. Sometimes, the brain doesn’t utilise the chemical neuro-transmitter- serotonin which can affect our moods. When levels are low, depression and even anxiety can occur. Research has shown that low levels of serotonin can be the result of a sensitive reaction to changes in estrogen and progesterone. For this very reason you can feel flat, depressed or anxious around the time of your period.
After ovulation our adrenal gland produces a chemical called aldosterone (this is when the ovaries release a mature egg for possible fertilization). This chemical aldosterone can contribute to PMS symptoms such as headaches, water retention and breast tenderness. Our body produces another chemical hormone called endorphins. Endorphins mask pain and are also released when we exercise. Sometimes, Painful periods, PMS and depression can occur when our body doesn’t produce enough endorphins. This is why it can be important for some to exercise during their period.
Our body produces cells called prostaglandins. Prostaglandins help regulate our menstrual cycle, ovulation and induction of labour. Prostaglandins are released at the time of our period; they help break down the uterine lining and cause muscular contraction. Over production of prostaglandins can cause painful periods, cramping headaches and vomiting. Evening primrose oil helps to reduce over production of prostaglandins, especially if you have endometriosis.
Ladies you don’t have to suffer anymore; help is on hand. Hooray. Some things we can do to help ease the symptoms can be really simple: To say goodbye to PMS and help ease your symptoms here are some natural ways to help.:
- Welcome to the Zen Den. Yoga, meditation and breathing exercises can help balance your hormones, calm your mind and de- stress you.
- We can all do with an endorphin hit. To maintain your internal rhythm, keep your body moving with gentle exercises such as walking, qi gong and yoga. Aim for 20 mintues each day.
- Magic Moxa Stick: Mugwort is a medicinal herb. Grab yourself a moxa stick and wave your magic wand over your belly at the time of your period. Moxa will help ease period pain, cramping and create a healthy menstrual flow. Other alternatives are a hot water bottle or heat pack to ease cramps or discomfort.
- Magnesium Power: Foods that are high in magnesium such as dark leafy greens, nuts, avocados and magnesium powder help assist hormonal balance. We recommend a scoop of magnesium powder post ovulation to help increase your progesterone levels and balance excess estrogen,
- Your Body is a Temple: Avoid foods high in sugar, coffee and alcohol No processed or packaged foods. By cutting out all the crap, your body will start to love you again. Eating organic, whole foods and clean foods will help your body maintain homeostasis. Eating foods high in sugar, spike your blood sugar levels creating an increase in insulin levels which then affect your hormonal balance.
- Alternative Therapies: Acupuncture & Chinese medicine help reduce PMS. Acupuncture works on balancing your neuroendocrine axis – your hypothalamus, pituitary gland and adrenals (HPA axis). It helps to regulate and balance your hormonal (endocrine) system. Chinese herbs assist in balancing our entire menstrual cycle and creating a healthy menstrual flow.
- A cup of tea: A cup of tea dissolves everything. Herbal teas such as ginger, chamomile or rose petal tea can be great for warming or calming the body and reducing unsettled emotions or discomfort associated with PMS.
- Foot Bath: Relaxing and having a nice warm footbath can help to relieve a headache or assist with relaxing the body and ensuring a more solid, sound sleep
- Block That Estrogen: There are specific foods that can minimize PMS. Eating foods high in fiber will help relieve constipation and detox your hormones out of the body, Flaxseed contains phytoestrogens that can help reduce PMS as it acts as an estrogen blocker. Cruciferous or Brassica vegetables are high in phytochemicals, as well as potassium they help minimize estrogen dominance. Try broccoli, cabbage, cauliflower, kale, swede, Brussel sprouts and cress. Sweet potato is another goodie. It helps to assist the body to produce the right amount of hormones (particularly progesterone), balance your mood and your cycle