Manage PMS Symptoms Effectively: Types of PMS & Natural Therapies

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Premenstrual syndrome (PMS) refers to a cluster of physical , emotional and behavioural symtoms that occur during the luteal phase of the menstrual cycle (the second half of the menstrual cycle) and resolve with the onset of menstruation. The prevalence of PMS varies widely, ranging from 20% to 90% among reproductive-aged women.

The ethology of PMS is not fully understood, but it is thought to be related to the hormonal changes that occur during the menstrual cycle, particularly fluctuations in estrogen and progesterone levels. Several neurotransmitters, including serotonin and gamma-aminobutyric acid (GABA), have also been implicated in the pathogenesis of PMS. Overall, PMS is a common and often debilitating condition that can significantly impact women/s quality of life.

Some common symptoms include:

• Physical symptoms: bloating, breast tenderness or swelling, headaches, muscle or joint pain, fatigue, acne and changes in appetite or sleep patterns.
• Emotional symptoms: mood swings, irritability, anxiety, depression and difficulty concentrating 
• Behavioral symptoms: decreased libido, social withdrawal and changes in activity level

The severity and duration of symptoms can vary widely among women and some may experience more severe symptoms that interfere with daily functioning and quality of life.

Exploring Root Causes

• Hormone imbalances most likely estrogen dominance / low progesterone
• Dieting , low caloric intake
• Vegan diets , vegetarian diets
• Nutrient deficiencies , malnutrition
• Drainage stagnation especially in the liver, gallbladder and colon
• HPA axis dysfunction
• Blood sugar dysregulation: Insulin Resistance Protocol

PMS TYPES AND ORDER OF OPERATIONS

• PMS-A (PMS with Anxiety)
  • Lifestyle:  
    • Support circadian rhythm
    • Cold showers for 30-60 seconds or submerging your face in ice-cold water for 10-15 seconds each morning
    • 30-45 minute intentional workout, 5 times a week
    • Address nutritional deficiencies. A good functional test to assess your nutritional status is the NutrEval.
    • Sunlight (use the Circadian app to determine the right times based on your location)
      • Get 20 minutes of sun during sunrise and 20 minutes during sunset
      • Get 20 minutes of UVA
      • Get 20 minutes of UVB
  • Magnesium
    • Eat pumpkin seeds, almonds, cashews and spinach
    • Magnesium Glycinate by Pure encapsulations: 4 capsules per day, in divided doses, with meals
    • Magnesium Taurate by Ecological Formulas: 2 capsules per day, in divided doses, with meals
  • Omega 3s
    • Eat 4 servings of fish and seafood a week, especially fatty fish like salmon, sardine, mackerel, anchovies, caviar, herring and oysters
    • Cod Oliver oil by Rosita: 1 tsp a day, with or without meals (test your vitamin A levels to rule out toxicity, functional range: 57-66mcg/dl)
    • OmegaGenics by Metagenics: 1 capsule, three times a day, with meals 
  • B complex
    • Eating organ meats, fish, beef, poultry and grass-fed dairy
    • Energi+ by LifeBlud (code: PAOLA): 1 capsule a day with breakfast
  • Psychobiotics
    • Eat 4 servings of sauerkraut, kefir, kimchi, pickles and other fermented veggies a day
    • Lactobaccillus Blend by Allergy Research group: 1 capsule three times a day on empty stomach
  • Address estrogen dominance. Test with a DUTCH test (coupon pxi100) to confirm first
  • Support the HPA Axis: balance cortisol and actively relax
    • Consider supplements to balance cortisol if needed
      • HPA Adapt by Integrative Therapeutics: 3-4 capsules first thing in the morning , on an empty stomach
      • Cortisol Manager by Integrative Therapeutics: 1 tablet at bedtime
• PMS-C (PMS with Carbohydrate Cravings)
  • Support circadian rhythm
  • Eat a protein rich meal within 60 minutes of waking up
  • Avoid snacking, instead have bigger meals 3-4 times a day
  • Take berberine with meals
    • Berberine by Thorne: 1-2 capsules with each meal
  • Go for a 15 minute walk after meals
• PMS -D (PMS with Depression)
  • Support your circadian rhythm
  • Get plenty of sunlight during the day and avoid wearing sunglasses
  • Balance estrogen to progesterone ratio
    • Do a DUTCH test first to see where the problem is (coupon: pxi100) 

• PMS-H (PMS with Hyperhydration, accompanied by feeling swollen, bloated and inflamed)
  • Support circadian rhythm
  • Ensure you are eating enough protein. A good rule of thumb is consuming 1 gr of protein per lb of ideal body weight daily. 
  • Ensure that you are hydrating properly and not missing electrolytes
  • Support estrogen clearance
  • Support HPA Axis and balance cortisol levels and actively relax
    • Consider supplements to balance cortisol if needed
      • HPA Adapt by Integrative Therapeutics: 3-4 capsules first thing in the morning , on an empty stomach
      • Cortisol Manager by Integrative Therapeutics: 1 tablet at bedtime
      •  

Instructions: 

• Supplements can be found on Fullscript. Save 20% on all supplements when signing up for Fullscript here.

BENEFICIAL TESTS

Blood Markers:

• Comprehensive Metabolic Panel
• Complete Blood Count with Differential
• Fasting Insulin
• HbA1c
• C-peptide
• Vitamin D
• Vitamin B12 and Folate
• Magnesium (if normal, check Magnesium RBC to rule out deficiency)
• Omega 3s

Functional Tests:

• DUTCH Complete (code: pxi100) – Great if you do not feel groggy and tired in the morning.
• DUTCH Plus (code: pxi100) – Great if you feel tired and not refreshed in the morning.
• Cycle Mapping (code: pxi100) – Great if you skip cycles, your cycle length varies, and you are not sure if you’re ovulating.
• Continuous Glucose Monitor (code: PAOLA25) – Great to see how your blood sugar responds to different foods