PMS and Menstrual Problems

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PMS and Menstrual Problems

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For many women, monthly periods mean monthly discomfort. As their periods approach, they regularly experience mood swings, headaches, cramping, diarrhea or constipation, acne, and fatigue. Many of these signs point in one direction—to the notorious problem known as premenstrual syndrome (PMS).

If you have PMS, you can almost count on feeling bloated, sore, and headachy every month, plus you’re likely to have predictable cramping. During your period itself, you might have cramping and heavy bleeding. For many of these problems, alternative practitioners recommend some lifestyle changes, along with herbs, minerals, and other supplements.

On This Page
Defense Tactics
A Hormonal Balancing
Herbal Help
The Chinese Solution
Clearing Up Cramps
Do You Need B₆?
Supplements for Heavy Bleeding

Defense Tactics

To help defuse PMS symptoms, cut down on or steer clear of coffee, chocolate, soda, and sugar-laden foods, says Barbara Silbert, D.C., N.D., a chiropractor and naturopathic doctor in Newburyport, Massachusetts. Instead, experts recommend that you go for a diet that’s full of fruits, vegetables, and fiber.
Foods that contain soy, such as tofu, miso, and soy milk, can help your body deal with the hormonal shifts during the menstrual cycle, says Samantha Brody, N.D., a naturopathic doctor specializing in women’s health in Portland, Oregon. Regular exercise can also go a long way toward curbing PMS.
If you’re having any kind of menstrual problems, it’s always important to keep your physician informed, says Dr. Silbert. She cautions that supplements can’t take the place of a doctor’s care. If your cramps or blood flow are excessive enough to disrupt your life, be sure that your doctor knows about your symptoms before you start taking supplements.

A Hormonal Balancing Act

One possible cause of cramps and heavy bleeding during periods is an unbalanced ratio of estrogen to progesterone, says Willow Moore, D.C., N.D., a chiropractor and naturopathic doctor in Owings Mills, Maryland. These are the two hormones that play the biggest part in regulating the female reproductive system. Usually, women who experience problems with their periods have too much estrogen and not enough progesterone in the one to two weeks before their periods. This imbalance can set the stage for painful cramping and heavy flow, along with other unwelcome symptoms such as headaches and mood swings. Supplements that balance estrogen and progesterone can make a big difference in how you feel before and during your period,

Herbal Help

Licorice works to balance estrogen, says Dr. Aesoph. It can also increase progesterone by inhibiting its breakdown, and it may help prevent bloating. Since high levels of estrogen can cause many menstrual problems, Licorice often helps by decreasing the amount of estrogen in your body, says Dr. Moore. Alternative practitioners believe that when your estrogen levels are too high, the weaker form of plant estrogen found in herbs such as Licorice takes up receptors that would normally be occupied by your body’s much stronger estrogen. When these sites are occupied by plant estrogen, some of your body’s estrogen has nowhere to go, so it is excreted as waste. If you want to try Licorice, follow the directions on the package, says Dr. Aesoph. A typical dose for PMS is 250 to 500 milligrams once a day, beginning 14 days after the first day of your period and continuing until your next period begins—essentially the two weeks prior to the start of your period. Since Licorice can have some side effects, check with your doctor before taking it.

Black cohosh is another hormone-regulating herb that’s often used for women’s health problems, says Dr. Aesoph. In one study, researchers analyzed the effects of a standardized black cohosh extract that’s been used in Germany for more than 40 years. They found that it reduced depression, anxiety, and mood swings in women with PMS. If you take black cohosh, follow the dosage directions on the package you buy, says Dr. Aesoph. A typical dose would be 20 milligrams in the morning and 20 milligrams in the evening.

The Chinese Solution

Dong quai is an herb that’s long been used in Chinese medicine for various women’s ailments. One of its primary benefits is its ability to relieve cramps by helping the uterus relax. Dong quai can also help reduce menstrual blood flow, says Dr. Moore. Dong Quai is used for treatment of almost every female gynecological ailment including: menstrual problems, amenorrhea, PMS, dysmenorrhea, menopause, menstrual cramps, irregularity, delayed flow and weakness during period. Use continuously for two months and then just during the ten days prior to the start of menses. Useful for men with dry intestines causing constipation. Known to increase circulation to all organs; useful in relieving pain due to sluggish circulation in bruises; acts as a blood purifier; moistens intestines; supports in insomnia, hypertension, and anemia.Just follow the dosage directions on the package you buy. (A typical dose might be one or two 550-milligram capsules twice a day.) Practitioners usually recommend taking it from 14 days after a period begins until the start of your next period. Do not take Dong quai while menstruating, as it can increase blood loss.

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Clearing Up Cramps

"Cramps are very common among menstruating women," says Samantha Brody, N.D., a naturopathic doctor specializing in women’s health in Portland, Oregon. Fortunately, you may not have to resort to over-the-counter pain relievers to get them under control. One of the first things you should do is back off on consuming chocolate, coffee, soda, and anything else with caffeine, says Dr. Silbert. These types of foods can lead to cramps. Menstrual cramps have also been associated with sugar and refined carbohydrates, adds Dr. Brody. After making these dietary changes, consider trying some of the best cramp relievers around - magnesium, calcium, vita min B₆, and feverfew.

Calcium works wonderfully to relieve some women’s cramps. According to a study at Metropolitan Hospital in New York City, 73 percent of women who took 1,000 milligrams of calcium a day for at least a month experienced fewer PMS symptoms than they had previously. The research suggests that the calcium helped reduce breast tenderness, headaches, and abdominal cramps. Researchers think that these benefits stem from calcium's ability to relieve muscle contractions. A good daily dose is 1,000 milligrams, says Dr. Moore.

Like magnesium, calcium,helps relieve muscle contractions, says Dr. Moore. Some studies have found lower levels of magnesium in women who have PMS. Other studies suggest that increasing magnesium can ease or eliminate PMS symptoms. Taking 500 milligrams of magnesium a day may help ease the pain, says Dr. Brody. Too much magnesium, though, can cause diarrhea. If that happens, reduce your intake to a level that your body can tolerate.

Do You Need B₆?

Vitamin B₆ is a good supplement to take because it helps your body retain the cramp-relieving magnesium, but that’s not the only reason you should consider it. Some research suggests that vitamin B₆ supplementation can also decrease cramps if you’re deficient in it, says Dr. Silbert. Best of all, there’s a little test that you can do to see if you may be lacking this vitamin, says Dr. Moore. Before you get out of bed, try to curl your fingers down to touch your palm where your fingers join. Your fingers should be as curled up as you can get them in this position, she says. If you can’t bend your fingers enough to make them touch your palm, you should probably consider taking B₆, she says. Taking 50 milligrams of B₆ twice a day should help, says Dr. Silbert. "I recommend taking a dose with breakfast and another with lunch. Whatever you do, though, don’t take it near bedtime. It seems to cause nightmares in some women."

Many women’s bodies have trouble converting this vitamin into a usable form, says Dr. Silbert. She often recommends P5P, which is short for pyridoxal-5-phosphate, because it is easier to convert. Dr. Silbert suggests taking 50 milligrams of P5P instead of straight B₆. Many antispasmodic and anti-inflammatory herbs are also used to relieve cramps, says Dr. Silbert. She often recommends feverfew. Some research suggests that this herb helps lessen pain by preventing the formation of prostaglandins, chemicals that are a critical part of the chain that creates the sensation of pain. Take the amount indicated on the package on the days that you experience cramping, says Dr. Silbert. A typical dosage of feverfew is 125 milligrams three times a day.

Supplements for Heavy Bleeding

Life is busy enough without having to worry about embarrassing accidents. Luckily, there are a lot of supplements that you can try individually or in combination to stem heavy menstrual flow.

Iron Things Out - Iron is probably the most important mineral you can take to help control menstrual blood loss, says Dr. Brody. Heavy menstrual flow can deplete your body’s Iron stores, and some researchers also believe that chronic Iron deficiency may cause heavy bleeding. In one study, 75 percent of women who supplemented with iron had decreased menstrual blood flow compared with only about 33 percent in a group that took inactive substances (placebos). Thus, Iron might just be the answer to your heavy bleeding problems. Do not take more than the Daily Value of iron (18 milligrams) on your own, though, says Dr. Brody. You must be tested for Iron deficiency before supplementing with higher doses.


Ask the Expert about Women's Health Supplements (click)

Get a C-Plus - Two other supplements for heavy bleeding are vitamin C and bioflavonoids, says Liz Collins, N.D., a naturopathic doctor and co-owner of the Natural Childbirth and Family Clinic in Portland, Oregon. Vitamin C can significantly increase iron absorption, so it goes in tandem with an iron supplement, but the combination of vitamin C and bioflavonoids, is better yet, according to Dr. Collins. If you’re prone to excessive menstrual bleeding, it might be the result of fragile blood vessels. Vitamin C and bioflavonoids may strengthen those blood vessels and make them less susceptible to damage. In one study, for example, 14 out of 16 women who supplemented with 200 milligrams of vitamin C three times a day along with bioflavonoids, found relief from heavy bleeding. Dr. Collins recommends taking 500 to 1,000 milligrams of vitamin C three times a day and 500 to 1,000 milligrams of bioflavonoids, once a day.

These statements have not been evaluated by the Food and Drug Administration. This web site is not intended to diagnose, treat, cure, or prevent any disease.

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