Our bodies require nutrition to function well. When we get that sorted, we set a foundation that allows our bodies to heal and restore balance.

• Include – lots of fresh vegetables (especially the green ones), protein from organic meat, fish, eggs, nuts and seeds and good fats from oily fish, chia seeds, walnuts, avocado etc.
• Best to avoid – processed foods such as deep-fried fatty foods, sugary biscuits, cakes, lollies, chocolate, unhealthy takeaway, processed meats.
• The foods that many women find makes a huge difference to reducing their PMS is avoiding dairy (esp A1 dairy), gluten, caffeine and alcohol. This is because it reduces histamine levels which can worsen PMS and also takes a load off the liver/digestive system to give it a chance to focus on other things like……see next step.
• Consider supplementing with magnesium and essential fatty acids (fish oil, evening primrose oil).

For women that experience breast tenderness, fluid retention and mood fluctuations such as irritability or frustration then this may indicate ‘oestrogen excess’ where oestrogen is not effectively being metabolised and eliminated by the liver and bowel. Progesterone deficiency relative to oestrogen, is the other common scenario which can exacerbate oestrogen excess and PMS symptoms. The trick is to make sure you’re producing enough progesterone.

• Help oestrogen be metabolised by looking after your liver and digestive system – reduce alcohol intake and address any gut dysbiosis (bowel flora imbalance). Do my 21 Day Detox Program to get started.
• Consider supplementing vitamin B6 which is needed for oestrogen metabolism. As a bonus, vitamin B6 is also needed for GABA and serotonin production – neurotransmitters that have roles in mood and pain management.
• Reduce stress (see step 3) – progesterone production is exceptionally sensitive to stress
• Consider herbal medicine Vitex agnus-castus or Paeonia lateriflora – two of my favourite menstrual cycle herbs that do wonders to regulate the HPO (hypothalamic pituitary ovarian) axis and encourage healthy ovulation and therefore a healthy period with PMS reduction. PLEASE NOTE: don’t take these herbal medicines if you’re taking the oral contraceptive pill, or other medications for that matter – see your naturopath or make an appointment with me.

Chronic stress affects everything. So there’s no surprise that stress affects the natural rhythms and functioning of a menstrual cycle. Stress hormones released by the adrenal glands impede ovulation, reduce progesterone and create inflammation. Stress also makes you on high alert and on guard to the world. In this state of being, fear takes over and the body’s priority is to survive – not to procreate aka ovulate. So your hormones become imbalanced and PMS symptoms ensue.

• If you’ve been in a state of stress for some time, please address this with a practitioner.
• Find ways to better cope with the stress you’re facing. Whether it’s a meditation practice or time off, it is never sustainable to stay in stress. Your body will let you know.
• Consider adaptogenic and adrenal tonic herbs such as WIthania somnifera (Ashwagandha/Withania), Eleutherococcus senticosus (Siberian ginseng), Glycyrrhiza glabra (licorice root) or Rhodiola rosea.

You may hear me say it all the time – unresolved emotions and trauma will more often than not present as physical health conditions. I find that until someone addresses this step – they often need to stay on some sort of supplement regime that ‘holds’ their body in balance. When they stop taking the supplements, symptoms may return. This is because the unresolved trauma/event is remaining unprocessed in the mind, body and energy system and can sometimes be the very thing driving the health condition in the first place – in this instance hormonal imbalances and PMS.

• Consider psychological therapy or a practitioner that can help you with addressing events from the past, that you feel are still unresolved.
• Explore EFT (Emotional Freedom Technique) aka Tapping. This is one of the most effective tools for addressing stress and anxiety, and resolving old emotional wounds.
• Consider energy healing such as reiki. I offer these sessions in conjunction with my naturopathic consultations because of the reasons above.
• Begin a self-reflective journal – start noting how you’re feeling and what you’re being triggered by. As uncomfortable as the symptoms can be, I find that PMS can be the body’s way of showing you what needs to change in your life, or what needs to be healed. Yes, there may be hormonal and neurotransmitter imbalances, however, the emotional issues we suppress can arise in times of vulnerability and stress, and present themselves as premenstrual symptoms. Pay attention to these. There might be some valuable info in there.

Tired of your PMS? Need someone to create a healing plan just for you? I offer naturopathic and reiki healing sessions in Fitzroy, Melbourne. I’d love to help you, get in touch here.

Melinda x