Unbearable PMS: How To Make It Easier

Your PMS is Valid.

Women everywhere suffer from PMS symptoms like clockwork. PMS is constantly downplayed. In fact, women are expected to just deal with it and live life normally as they suffer.

Let me make it clear: your PMS symptoms are real and valid.

Premenstrual Syndrome (PMS) is a condition that brings physical, emotional, and behavioral challenges to a woman in the days leading up to and during menstruation. The symptoms are overwhelming and affect every aspect of a woman’s life.

PMS is associated with over 150 documented symptoms. I want to emphasize:

You’re not imagining it, and you’re certainly not alone.

In fact, it has been documented that 80% to 90% of women experience at least one PMS symptom, in epidemiological studies.

What is PMS?

PMS symptoms include:

• breast pain
• headaches
• backaches
• depression,
• irritable bowel syndrome
• and more

These symptoms typically occur during the luteal phase of the menstrual cycle.

They usually go away within a few days of the start of the period.

However, for some women, symptoms can persist throughout menstruation. This makes the experience of mensuration much more challenging.

In fact, some cases of PMS can be severe enough to to be categorized as premenstrual dysphoric disorder (PMDD). This is a psychiatric disorder recognized in the DSM-5. This is when PMS symptoms get so bad they start to impact social and work life.

If you’re concerned you may have PMDD, please consult your healthcare provider for guidance and support.

How do I treat my PMS symptoms?

The first line of defense in treating symptoms of PMS is: pharmacotherapy. Treatments include:

• oral contraceptives
• NSAIDs
• SSRIs
• Spironolactone
• Gonadotropin-releasing hormone

Additionally, you can alleviate symptoms with nonpharmacological treatment options like

• cognitive behavioral therapy

• exercise, massage therapy

• and light therapy (I found this one to help boost my mood and ease my irritability)

Incorporating dietary and nutritional modifications alongside these treatments can further help manage PMS.

Also, inflammation can make symptoms worse. You can help reduce inflammation-triggered stress with:

• Proper sleep
• Stress management
• Fostering a strong social support system
• Spiritual practices

What are holistic approaches to treating PMS symptoms?

The fruit extract “Vitex agnus-castus” is the only herbal medicine shown to alleviate:

• Mood swings
• Irritability

However, it is important to note you should not take this with oral contraceptive pills. These Gaia Herbs Vitex Berry Supplements are a great way of implementing vitex angus-castus into your diet.

Calcium carbonate also helps with PMS symptoms. In this study, women were put in two groups: one group was assigned to take 1,200 mg of calcium carbonate daily and the other group was assigned to take a placebo. The results showed the women in the calcium group experienced a reduction in symptoms. This research concluded that calcium supplements are an effective way to reduce PMS symptoms.

Aromatherapy for PMS Symptoms

Essential oils can help with symptoms:

Abdominal Cramps

Black Pepper

• Applying black pepper oil soothes sore muscles

• Anti-inflammatory

• Helps with cramps

Rosemary

• Helps with menstrual cramps.

Best use: Dilute with carrier oil and apply a few drops to the abdomen once a day. You can also use aromatherapy. Also, rosemary capsules can help reduce menstrual bleeding and pain. Additionally, you can steep rosemary leaves in hot water to make tea.

Reduce Stress

Geranium

• Geranium uplifts and balances mood
• Promotes relaxation
• Helps anxiety

Best use: Diffuse it, or mix it with a carrier oil and massage it into the skin for relaxation

Lavender

• Lavender promotes stress relief.
• Reduces tension.
• Promotes better sleep.

Best Use: Apply diluted lavender oil to wrists before going to bed.

Rose Oil

• Rose oil has a calming and soothing effect on your mind and body.
• It reduces feelings of anxiety, depression, and grief.
• Promotes a sense of comfort.

Best use: add a few drops to your bath or apply to pulse points after diluting with a carrier oil

Bergamot

• Bergamot oil is calming,
• Soothes nerves.
• It has uplifting qualities.
• Reduces cortisol levels.
• Relieves feelings of agitation.

Best use: Diffuse it during the day or combine it with a carrier oil for a massage

Jasmine

• Jasmine can promote feelings of positivity.
• It can also help boost energy.
• It can soothe nerves.
• Creates a sense of calm

Best use: you can either inhale from the bottle or you can diffuse the oil

Fluid Retention

Juniper Compress

• This oil has diuretic properties. It promotes urine production and increases the amount of fluid and salt being removed from the body. This can help reduce fluid retention
• Do not forget to do a patch test before using the oil. Do not use if pregnant or breastfeeding. Also, avoid using the oil if you have kidney issues.
• Stay hydrated as it is easy to get dehydrated while using this oil because of the removal of excess water.

You’re in Control

You are not alone in this difficult journey. There are many options available to you that can help provide relief. Reach you to a trusted healthcare provide to discuss a treatment plan that works for you. Most importantly, please view our reminder to consult your healthcare provider before trying any of these suggestions

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