Are you able to tell when it’s “that time of the month”?
Are you ready to break the cycle of unbearable cycles?
Many women experience cyclical symptoms in the days leading up to their menstrual period, but the intensity of these symptoms can vary drastically from woman to woman.
Premenstrual Syndrome (PMS) is the presence of both behavior and physical symptoms that occur in the late luteal phase (second half of the cycle) leading up to the onset of menses. Common PMS symptoms can include bloating, breast tenderness, cramping, mood swings, and fatigue. Often these symptoms can interfere with daily functioning and are a common cause of missed school and sick days at work. (1)
Premenstrual Dysphoric Disorder (PMDD) is the most severe form of PMS, in which a women will experience 5+ PMS related symptoms paired with profound mood disturbances such as irritability, depression, anxiety, tension, poor concentration, appetite changes, etc. Both conditions are hormonally driven; however, PMDD is thought to involve a heightened sensitivity to hormonal fluctuations and neurotransmitter balance. (1)
If a woman uses an IUD or has undergone a hysterectomy that spared the ovaries, she may still experience PMS or PMDD. Often in these cases it can be challenging to know where a woman is in her cycle as menstruation may not occur. Tracking symptoms through journaling or use of an app such as Clue, Flow, Glo, etc. can help! (1)
Naturopathic Approaches to PMS and PMDD
Naturopathic medicine provides a holistic approach to balancing hormones and easing symptoms through food, lifestyle medicine, botanicals, and targeted nutritional supplementation.
Testing your luteal phase hormone levels is a key step in identifying which strategies and medicines will help you most.
Food as Medicine
Seed Cycling for Hormonal Balance
Seed cycling is a simple dietary strategy that supports hormone regulation throughout the menstrual cycle. This strategy is based on the idea that certain seeds provide compounds that support both production and metabolism of estrogen and progesterone.
1. Follicular Phase (Days 1–14, from menstruation to ovulation)
Seeds: Flaxseeds and pumpkin seeds (1-2 tablespoons each daily)
Flaxseeds contain lignans, which help modulate estrogen levels by supporting estrogen metabolism.
Pumpkin seeds are rich in zinc, which supports progesterone production in the luteal phase and provides anti-inflammatory benefits.
2. Luteal Phase (Days 15–28, from ovulation to menstruation)
Seeds: Sesame seeds and sunflower seeds (1-2 tablespoons each daily)
Sesame seeds are also high in lignans, which help balance estrogen and support progesterone production.
Sunflower seeds are rich in vitamin E and selenium, which support progesterone levels and help reduce PMS symptoms.
You can incorporate seeds in your diet by:
Blending them into smoothies.
Sprinkling them over oatmeal, yogurt, or salads.
Mixing them into energy balls, granola, or baked goods.
Stirring them into soups or stews for added texture.
It can take 3-4 months for noticeable changes once you start, as hormone regulation is a gradual process. Consistency is key!
Lifestyle Medicine
Sleep
Both sleep duration and quality are essential for proper hormone signaling and production. Practicing good sleep hygiene, such as limiting blue light exposure before bed and maintaining a consistent sleep schedule, helps regulate cortisol and reproductive hormones. (2,3)
Movement
Most studies show that 8-12 weeks of regular physical activity (of almost any form!) helps balance mood, regulate stress hormones, and improve circulation, all of which help to reduce the severity of PMS and PMDD. (4)
Botanical and Nutritional Supplementation
Several botanicals and vitamins have been studied for their role in mitigating PMS and PMDD symptoms. Some of the ones I’ve found to be most effective in my practice include:
Ginger
Studies suggest ginger (Zingiber officinale) may reduce menstrual pain and inflammation. (5, 6)
Pyridoxal-5-Phosphate (P5P)
The active form of vitamin B6 (P5P) has been shown to support neurotransmitter function, potentially alleviating mood-related PMS symptoms. (6,7)
Magnesium
Known for its muscle-relaxing and mood-supportive effects, magnesium may help reduce PMS-related cramps and anxiety. (8)
Vitex agnus-castus (Chaste Tree Berry)
This botanical has been extensively studied for its ability to regulate the luteal phase by modulating prolactin and progesterone levels. (9)
Ready to ease through your menstrual cycle?
Book your FREE 10-minute discovery call today to get started.
References:
1. Yonkers KA., Casper, RF. Clinical manifestations and diagnosis of premenstrual syndrome and premenstrual dysphoric disorder. UpToDate. Current through December 2024. Last Updated April 30, 2024.
2. Jeong D, Lee H, Kim J. Effects of sleep pattern, duration, and quality on premenstrual syndrome and primary dysmenorrhea in korean high school girls. BMC Womens Health. 2023;23(1):456. Published 2023 Aug 28. doi:10.1186/s12905-023-02600-z
3. Jeon, B., Baek, J. Menstrual disturbances and its association with sleep disturbances: a systematic review. BMC Women's Health 23, 470 (2023). https://doi.org/10.1186/s12905-023-02629-0
4. Pearce E, Jolly K, Jones LL, Matthewman G, Zanganeh M, Daley A. Exercise for premenstrual syndrome: a systematic review and meta-analysis of randomised controlled trials. BJGP Open. 2020;4(3):bjgpopen20X101032. Published 2020 Aug 25. doi:10.3399/bjgpopen20X101032
5. Khayat S., Kheirkhah M., Behboodi Moghadam Z., Fanaei H., Kasaeian A., Javadimehr M. Effect of treatment with ginger on the severity of premenstrual syndrome symptoms. ISRN Obstet. Gynecol. 2014;2014:792708
6.Sultana A, Heyat MBB, Rahman K, et al. A Systematic Review and Meta-Analysis of Premenstrual Syndrome with Special Emphasis on Herbal Medicine and Nutritional Supplements. Pharmaceuticals (Basel). 2022;15(11):1371. Published 2022 Nov 8. doi:10.3390/ph15111371
7. Retallick-Brown H, Blampied N, Rucklidge JJ. A pilot randomized treatment-controlled trial comparing vitamin b6 with broad-spectrum micronutrients for premenstrual syndrome. The Journal of Alternative and Complementary Medicine. 2020;26(2):88-97.
8. Quaranta S, Buscaglia MA, Meroni MG, Colombo E, Cella S. Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. Clin Drug Investig. 2007;27(1):51-8. doi: 10.2165/00044011-200727010-00004. PMID: 17177579.
9. Cerqueira RO, Frey BN, Leclerc E, Brietzke E. Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Arch Womens Ment Health. 2017 Dec;20(6):713-719. doi: 10.1007/s00737-017-0791-0. Epub 2017 Oct 23. PMID: 29063202.
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