Alternative Treatments for PMS: Natural Remedies & Holistic Approaches

As a doctor, I’ve had countless conversations with women about their experiences with premenstrual syndrome (PMS). Each woman’s story is unique, yet there’s a common thread of shared symptoms and frustrations that many of us can relate to.

We’ve all heard variations of the same anecdotes: “Are you tired all the time? It must be that time of the month.” Or perhaps, “Have you tried this remedy for your cramps? It worked wonders for me.”

Some of the most common symptoms women experience during PMS include:

1. Mood swings: 

2. Fatigue: 

3. Menstrual cramps: e.

These symptoms can vary in intensity and duration from woman to woman, and they often disrupt our daily lives, making it challenging to function optimally.

But among the experiences and solutions that women share, there’s also an abundant amount of information and collective wisdom that can provide comfort and encouragement in situations like these.

As women, we’re tough and brave. We often handle pain and keep going without making a fuss. But as a doctor, I need to remind you: it’s okay to admit when something’s wrong. Even if we’re strong, ignoring symptoms can be risky. Those little signs could point to bigger problems. So, listen to your body. Pay attention to what it’s telling you. Taking care of yourself now can prevent bigger issues later on. Your health matters, so don’t ignore it.

I’m here to share some additional insights into alternative treatments that have no side effects and can work wonders for managing PMS and menstrual issues. After reading this article, you’ll be equipped with valuable information to choose the right approach for maintaining your health and well-being during menstruation. Let’s explore these natural remedies together to find what works best for you.

WHAT IS PMS (Premenstrual Syndrome )

Premenstrual Syndrome (PMS) is a condition characterized by a range of physical and emotional symptoms that occur in the days or weeks before menstruation. While the exact cause is not fully understood, hormonal fluctuations, particularly changes in estrogen and progesterone levels, are believed to play a key role. These hormonal changes can disrupt neurotransmitter activity in the brain, leading to mood disturbances, irritability, and other symptoms.

Additionally, imbalances in neurotransmitters such as serotonin, GABA, and dopamine may contribute to the development of PMS symptoms. Lifestyle factors, such as stress, lack of exercise, poor diet, and inadequate sleep, can exacerbate symptoms by interacting with hormonal changes and neurotransmitter imbalances.


Feelings before 2-3 days before menstruation:

1. Mood swings: Feeling irritable, anxious, or depressed.

2. Fatigue: Persistent tiredness or low energy levels.

3. Bloating: Feeling swollen or puffy in the abdomen.

4. Breast tenderness: Soreness or sensitivity in the breasts.

5. Food cravings: Especially for sweets, salty snacks, or carbohydrates.

6. Headaches or migraines: Recurrent headaches that coincide with the menstrual cycle.

7. Greasy hair: Increased oiliness or greasiness of the scalp and hair.

8. Insomnia: Difficulty falling asleep or staying asleep.

9. Emotional sensitivity: Heightened emotional responses, including crying spells.

10. Anger: Increased irritability or outbursts of anger.

11. Difficulty concentrating: Brain fog or trouble focusing on tasks.

Symptoms during menstruation:

1. Heavy flow: Menstrual bleeding that is heavier than usual.

2. Less flow: Decreased menstrual flow or shorter duration of menstruation.

3. Leg pain: Aches or discomfort in the legs.

4. Digestive issues: Such as bloating, constipation, diarrhea, or nausea.

5. Joint or muscle pain: Aches and pains in the joints or muscles.

6. Increased sensitivity to light or sound: Heightened sensitivity to sensory stimuli.

These symptoms can vary in severity and may not occur in every menstrual cycle. It’s essential to recognize and track individual symptoms to better manage PMS and its impact on daily life.

Natural Solutions for PMS: Exploring Alternative Treatments

Join us as we discover various ways to ease the challenges of premenstrual syndrome (PMS). We’ll look into herbal remedies, homeopathy, acupuncture, bio-resonance therapy, Ayurveda, and lifestyle changes. We’ll also explore how cupping therapy may offer relief. Together, let’s learn how these methods can naturally help with PMS discomfort.

Acupuncture as an Effective Treatment for Premenstrual Syndrome (PMS)

dr hurriyet m

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to stimulate energy flow and promote balance. While research on acupuncture for premenstrual syndrome (PMS) is limited, some studies suggest that it may offer relief from PMS symptoms such as mood swings, irritability, and physical discomfort.

Acupuncture is believed to work by promoting the release of endorphins, which are natural pain-relieving chemicals produced by the body. It may also help regulate neurotransmitters involved in mood regulation, such as serotonin and dopamine. Additionally, acupuncture may improve blood circulation and reduce inflammation, which could contribute to its effects on PMS symptoms.

some common PMS symptoms along with corresponding acupuncture points:

1. Mood swings and irritability:

   – Acupuncture point: Liver 3 (LV3) – Located on the top of the foot, in the depression between the big toe and the second toe.

2. Abdominal bloating and discomfort:

   – Acupuncture point: Spleen 6 (SP6) – Found on the inner side of the lower leg, about four finger-widths above the inner ankle bone.

3. Menstrual cramps:

   – Acupuncture point: Conception Vessel 4 (CV4) – Located on the midline of the lower abdomen, about three finger-widths below the belly button.

4. Breast tenderness:

   – Acupuncture point: Stomach 36 (ST36) – Positioned on the lower leg, about four finger-widths below the knee, on the outside of the shinbone.

5. Fatigue and low energy:

   – Acupuncture point: Kidney 3 (KD3) – Found on the inner side of the foot, in the depression between the Achilles tendon and the ankle bone.

These acupuncture points are commonly used in the treatment of PMS to help alleviate symptoms and restore balance to the body’s energy pathways. It’s important to consult with a licensed acupuncturist who can assess your specific symptoms and provide personalized treatment tailored to your needs.

Exploring Herbal Remedies for PMS Relief

Herbal treatments are a promising treatment option for premenstrual syndrome (PMS) symptoms in the field of natural medicine. Renowned for their medicinal qualities, these botanical extracts offer mild yet efficient support for the management of fatigue, bloating, cramps, and mood swings. Come along as we investigate the realm of herbal treatments and how they could help with PMS discomfort and balance.

1. Chasteberry (Vitex):

   – Symptoms: Mood swings, irritability, breast tenderness, and bloating.

   – Chasteberry is believed to help regulate hormonal balance and may reduce PMS symptoms by affecting levels of prolactin and other hormones.

2. Dong Quai:

   – Symptoms: Menstrual cramps, fatigue, and headaches.

   – Dong Quai is thought to have anti-inflammatory and analgesic properties, making it useful for relieving pain and discomfort associated with PMS.

3. Evening Primrose Oil:

   – Symptoms: Breast tenderness, mood swings, and bloating.

   – Evening primrose oil contains gamma-linolenic acid (GLA), which may help regulate hormone levels and reduce inflammation, leading to improvements in PMS symptoms.

4. Chamomile Tea:

   – Symptoms:Anxiety, irritability, and insomnia.

   – Chamomile tea has calming properties and may help promote relaxation and improve sleep quality, thus alleviating mood-related symptoms of PMS.

5. Peppermint Tea:

   – Symptoms: Bloating, digestive issues, and headaches.

   – Peppermint tea has carminative properties, which can help relieve gastrointestinal discomfort and reduce bloating associated with PMS.

6. Ginger Tea:

   – Symptoms: Nausea, digestive issues, and menstrual cramps.

   – Ginger tea has anti-inflammatory and anti-nausea properties, making it beneficial for reducing gastrointestinal symptoms and menstrual pain during PMS.

These herbal remedies and teas offer natural alternatives for managing PMS symptoms and promoting overall well-being.. Additionally, individual responses to herbal remedies may vary, so it’s essential to monitor your symptoms and adjust your treatment plan accordingly.

Herbal Remedies for Premenstrual Syndrome (PMS) with Homeopathic Herbs

1. Sepia officinalis (Sepia): Sepia is often indicated for extreme irritability and mood swings before menstruation. It may also be helpful for women with irregular menstrual cycles and bearing-down pains in the uterus.

2. Ignatia amara (Ignatia): For women who are depressed, anxious, or have abrupt mood swings before their periods, Ignatia is helpful. It is also beneficial for people who like to be alone and often cry for no obvious reason..

3. Pulsatilla nigricans (Pulsatilla): Before menstruation, pulsatilla is recommended for elevated sensitivity, emotional weeping, and moodiness.

4. Lachesis muta (Lachesis): Lachesis is used for women with intense irritability, congestion, headaches, and outspoken behavior before menstruation. It may also be helpful for those who experience heat sensations and have an aversion to tight clothing.

5. Conium maculatum (Conium): Conium is commonly prescribed for breast tenderness, swelling, and pain before periods. It may be indicated for women with hard and enlarged breasts that worsen upon touch.

6. Melilotus officinalis (Melilotus):Melilotus is often recommended for headaches accompanied by vomiting before menstruation. It may be beneficial for women with intense head pain and a sensation of heaviness in the head.

7. Chamomilla recutita (Chamomilla): Chamomilla is used for irritability, hypersensitivity to pain, and cramping associated with emotional upset before periods. It may be indicated for women who feel worse at night and seek relief from motion.

8. Cimicifuga racemosa (Cimicifuga): Cimicifuga is prescribed for cramps associated with PMS that worsen in cold and humid conditions. It may be beneficial for women with intense cramping and muscle tension.

9. Caulophyllum thalictroides (Caulophyllum):Caulophyllum is frequently advised for discomfort, high menstrual flow prior to periods, and irregular periods. Women who have weak uterine muscle tone and pelvic pulling pains may benefit from it.

10. Kreosotum:Kreosotum may be beneficial for women with headaches, nausea, and irritation before menstruation. It is often indicated for those who experience heavy menstrual flow and discomfort 

11. Lilium tigrinum: Lilium tigrinum may be helpful for women with rage, extreme sensitivity, and frequent urges to sit before periods.

12. Nux vomica:Nux vomica is used for women with impatience, irritability, and constipation before menstruation. It may be beneficial for those who experience discomfort in the abdominal region and worsened symptoms from overindulgence.

These herbs are carefully selected based on individual symptoms and constitutional characteristics to provide holistic relief from PMS symptoms in homeopathic practice.

Dietary Supplements, Nutrients, Vitamins, and Minerals for Managing PMS Symptoms

Premenstrual syndrome (PMS) can be effectively managed with the help of dietary supplements, nutrients, vitamins, and minerals. These supplements can alleviate symptoms and promote overall well-being during the menstrual cycle.

1. Calcium:Adequate calcium intake has been linked to reduced PMS symptoms, particularly mood swings, irritability, and bloating. Consuming calcium-rich foods like dairy products, leafy greens, and fortified foods is beneficial. Calcium supplements can also be considered under the guidance of a healthcare provider.

2. Magnesium: Magnesium plays a crucial role in muscle relaxation and mood regulation. Supplementing with magnesium can help alleviate symptoms such as bloating, breast tenderness, and mood swings. Magnesium-rich foods include nuts, seeds, whole grains, and dark leafy greens.

3. Vitamin B6: Vitamin B6 has been shown to help alleviate PMS symptoms, particularly mood swings and breast tenderness. Foods rich in vitamin B6 include poultry, fish, bananas, potatoes, and fortified cereals. However, supplementation should be done cautiously and under supervision.

4. Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish like salmon and mackerel, as well as flaxseeds, chia seeds, and walnuts, possess anti-inflammatory properties that may help reduce PMS symptoms such as mood swings and cramps. Omega-3 supplements can also be beneficial.

5. Vitamin D: Adequate vitamin D levels are associated with a reduced risk of PMS. Sunlight exposure, fortified foods, fatty fish, and egg yolks are natural sources of vitamin D. In cases of deficiency, supplementation may be necessary.

6. Vitamin E:Vitamin E has antioxidant properties that may help alleviate PMS symptoms such as breast tenderness and menstrual cramps. Nuts, seeds, spinach, and fortified cereals are good dietary sources of vitamin E.

7. Zinc: Zinc deficiency has been linked to worsened PMS symptoms. Consuming zinc-rich foods like meat, shellfish, legumes, seeds, and nuts can be beneficial. Zinc supplementation may be considered for individuals with low levels.

8. Chasteberry (Vitex):Chasteberry extract, derived from the fruit of the chaste tree, is a popular herbal remedy for managing PMS symptoms. It is believed to help regulate hormone levels and alleviate symptoms such as mood swings, breast tenderness, and headaches.

9.Evening Primrose Oil: Evening primrose oil contains gamma-linolenic acid (GLA), which may help alleviate breast pain and tenderness associated with PMS. It is available in supplement form and should be taken as directed.

10. Dong Quai: Dong quai, also known as female ginseng, is an herb used in traditional Chinese medicine to regulate menstrual cycles and alleviate PMS symptoms such as cramps and mood swings. It should be used cautiously and under supervision.

11. Black Cohosh: Black cohosh is another herb commonly used to manage menopausal symptoms but may also provide relief from PMS symptoms such as mood swings and irritability.

12. Multivitamin Supplements : A well-balanced multivitamin supplement containing essential vitamins and minerals can support overall health and help alleviate PMS symptoms. Look for formulations specifically designed for women’s health.

13:Hydration: Maintain good hydration , take good amount of water daily

It’s essential to consult with a healthcare provider before starting any new supplements, particularly if you have underlying health conditions or are taking medications, to ensure safety and effectiveness. Additionally, maintaining a healthy lifestyle, including regular exercise, stress management, and a balanced diet, can complement supplement use in managing PMS symptoms.

Mindfulness Practices for Managing Premenstrual Syndrome (PMS)

Mindfulness-based practices can be invaluable tools for women seeking to alleviate the symptoms of premenstrual syndrome (PMS) and enhance their overall well-being during the menstrual cycle. Here are some tips for integrating mindfulness into daily life to manage PMS effectively:

1. Yoga for Hormonal Balance: Engage in gentle yoga sequences specifically designed to support hormonal balance and relieve PMS symptoms. Poses that focus on stretching, twisting, and opening the pelvic region can help alleviate menstrual cramps, bloating, and discomfort. Additionally, practicing yoga nidra, or guided relaxation, can promote deep relaxation and reduce stress levels.

2. Meditation for Emotional Resilience: Dedicate time each day to mindfulness meditation practices to cultivate emotional resilience and stability.. Meditation can help reduce anxiety, irritability, and mood swings associated with PMS, fostering a sense of calm and inner peace.

3. Breathing Exercises for Stress Reduction: Incorporate simple breathing exercises, such as diaphragmatic breathing or alternate nostril breathing, into your daily routine to alleviate stress and promote relaxation. Deep breathing techniques can activate the body’s relaxation response, counteracting the physiological effects of stress hormones and promoting a sense of balance and well-being.

4. Mindful Eating for Nutritional Support: Practice mindful eating by paying attention to the sensory experience of eating and tuning into hunger and fullness cues. Choose nourishing, whole foods that support hormonal balance and minimize PMS symptoms, such as leafy greens, whole grains, lean proteins, and healthy fats. Avoiding processed foods, caffeine, and alcohol can also help reduce inflammation and mood fluctuations.

5. Journaling for Self-Reflection: Keep a journal to track your menstrual cycle, PMS symptoms, and emotional patterns over time. 

6. Self-Compassion Practices for Emotional Well-Being: Cultivate self-compassion by treating yourself with kindness and understanding during the challenging times of PMS. Practice self-care activities that nourish your body, mind, and spirit, such as taking a warm bath, enjoying a cup of herbal tea, or spending time in nature. Offer yourself words of encouragement and support, acknowledging that PMS is a natural part of the menstrual cycle and that you are doing your best to navigate it with grace and resilience.

By incorporating mindfulness practices into your daily life, you can effectively manage PMS symptoms and cultivate greater overall well-being. Remember that consistency and patience are key, and that each woman’s experience of PMS is unique. 

In conclusion, while Premenstrual Syndrome (PMS) can cause a great deal of discomfort, there are a number of therapeutic alternatives that can help, including acupuncture, homeopathy, herbal medicines, and dietary supplements. Since every person may react to these therapies differently, it’s important to speak with a healthcare provider to ascertain the best course of action for successfully controlling PMS symptoms. During the difficult premenstrual period, women can find relief and enhance their quality of life with the proper combination of therapy and lifestyle changes.

Daily writing prompt
What activities do you lose yourself in?

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