By DR. TRACY McALVANAH
It’s the time of the month that so many women dread, the PMS days. For some, premenstrual syndrome is simply an irritating inconvenience, but for others it is a cause of extreme suffering. Yet because it is so common, many women don’t take PMS seriously, even though the effect on their lives is serious indeed.
Common or not, PMS, especially the extreme variety, is not normal or healthy. It is a sign that the delicate balance of female hormones is all out of whack. PMS symptoms may be a signal that the body is experiencing a progesterone deficiency due to chronic stress.
Symptoms of low progesterone include:
- Mood swings
- Changes in weight or appetite
- Crying easily
- Lack of concentration
- Frequent or irregular menstruation
- Low sex drive
Natural remedies for PMS
Instead of reaching for the progesterone cream at your local supplement store, it’s safer to first address the underlying causes of low progesterone. For many women, progesterone levels take a beating because of chronic stress. Every time you experience stress, your body responds with cortisol, an adrenal stress hormone that works to keep the body in balance.
But in these fast-paced times, we experience stress so frequently that the body’s demand for cortisol is constantly high. To keep up with demand, the body borrows the materials needed to make reproductive hormones, including progesterone, and makes cortisol instead. This is called “pregnenolone steal,” when the body steals pregnenolone needed for other hormones to keep pace with the demands of stress.
Factors that can cause chronic stress:
- Sugar and sweeteners, too many starchy foods (rice, pasta, bread, etc.), and excess caffeine
- Food intolerances (gluten, dairy, eggs, soy, corn, nuts, grains, etc.)
- Gut problems (gas, bloating, indigestion, heartburn, diarrhea, constipation, stomach pain, etc.)
- Lack of sleep
- Chronic inflammation (joint pain, muscle pain, skin rashes and disorders, brain fog, fatigue, etc.)
- Autoimmune disease (such as Hashimoto’s hypothyroidism)
- Overdoing it; pushing yourself without breaks or enough rest
- Poor nutrition
Restoring hormonal balance naturally
Many times, the best way to reduce symptoms of PMS is to stop the pregnenolone steal, thereby allowing the body to make enough of its own progesterone. Strategies for stopping pregnenolone steal include an anti-inflammatory diet, which eases the body’s burden of stress. You may also need to work on restoring gut health, taming chronic inflammation, or managing your autoimmune disease appropriately, approaches that benefit from the guidance of an experienced practitioner.
Nutrients to ease PMS
Basic nutritional support can sometimes ease the symptoms of PMS. For instance, are you getting enough omega 3 fatty acids and gamma-linoleic acid (GLA)? You may find that supplementing with a high-quality emulsified fish oil or krill oil is helpful, especially if you add one of the GLAs—evening primrose oil, borage oil, or black currant oil—as well.
Supporting serotonin, your brain’s feel-good neurotransmitter, may also alleviate symptoms when you’re premenstrual. Compounds that support serotonin activity include tryptophan, 5-HTP, St. John’s Wort, and SAMe. Other nutrients that may offer additional support include magnesium, B6, and vitamin D3.
Ask our office for natural therapies to alleviate PMS and support healthy hormonal balance.
Important note: If you are taking an antidepressant, do NOT embark upon a serotonin support regimen without the guidance of your physician.