At Points for Wellness, Beth and Olivia are committed to providing comprehensive care, utilizing the full range of their expertise in Chinese medicine, functional medicine, and herbal remedies to help you achieve optimal health.
Do you experience these symptoms like clockwork every month?
- Mood swings
- Food cravings
- Irritability
- Anxiety or depression
- Bloating
- Excess fatigue
- Difficulty sleeping
- Breast tenderness
- Headaches or migraines
If you’re checking off most of these symptoms, know that you’re not alone—but also know that PMS doesn’t have to be part of your monthly routine.
PMS: Common, But Not Normal
PMS (premenstrual syndrome) refers to a group of symptoms that many women experience a week or so before their period. While 75% of women experience PMS, that doesn’t mean it’s something you should just accept. Society often conditions us to believe that PMS is a natural part of menstruation, but it doesn’t have to be this way.
At Points for Wellness, we believe that PMS is not an inevitable side effect of having a period. In fact, the severity of PMS symptoms can often be traced back to a few key factors:
Hormonal Fluctuations
One of the biggest contributors to PMS is the fluctuation of hormones, particularly estrogen and progesterone, that occurs every month. When there’s an imbalance—such as too little progesterone in relation to estrogen (a condition known as estrogen dominance)—PMS symptoms can be more severe.
Other Factors That Can Worsen PMS:
Chronic Stress:
Stress can significantly impact how severe your PMS symptoms are. During the second half of your cycle, focus on stress-reducing activities like journaling, meditation, yoga, breathing exercises, or walking to help mitigate overall stress.
Exposure to Xenoestrogens:
Endocrine disruptors like BPA, phthalates, and parabens can increase PMS symptoms. Reduce exposure by choosing clean beauty and hygiene products, using natural cleaning products, and avoiding plastics.
Excess Inflammation:
High levels of inflammation in the body, especially during the second half of your cycle, can exacerbate PMS symptoms, particularly those related to mood. To reduce inflammation, avoid highly processed foods, excess alcohol, and sugar.
Nutrient Deficiencies:
Deficiencies in nutrients like Omega-3s, magnesium, zinc, vitamin B6, selenium, and calcium are all linked to an increase in PMS symptoms. Incorporate foods rich in these nutrients, such as:
- Omega-3s: Fatty fish, flaxseeds, pumpkin seeds
- Magnesium: Almonds, dark leafy greens, avocados, dark chocolate
- Zinc: Seafood, oysters, meat/poultry
- Vitamin B6: Red meat, poultry, eggs, leafy greens
- Selenium: Brazil nuts, seafood, eggs
- Calcium: Winter squash, sardines, leafy greens
Blood Sugar Dysregulation:
Spikes and crashes in blood sugar levels can negatively impact your hormones, contributing to PMS symptoms. To help regulate blood sugar, focus on eating regular meals with healthy proteins and fats, take a walk after meals, and reduce the consumption of simple carbohydrates.
Ready to Take Control of Your PMS?
If you’re tired of feeling like you can’t catch a break with your PMS symptoms, Beth and Olivia at Points for Wellness are here to help. We’ll work with you to identify the root cause of your symptoms and create a personalized plan that may include acupuncture, Chinese medicine, functional medicine, and herbal remedies.
The first step is to sign up for a free 15 minute consultation call. We’re here to support you on your journey to better health.