Make 2024 the year you find harmony with your hormones

Did you know that the average woman has around 450 periods during her lifetime? This number is obviously affected by contraceptive use, pregnancies and time spent breastfeeding, but you get the gist. Many women experience PMS symptoms such as anxiety, bloating, fatigue and cravings in the week leading up to their period, and heavy bleeding and cramping once it arrives. This can mean up to two weeks of every month spent feeling tired, cranky and bloated - is that you?

“Period related symptoms are often normalised by healthcare practitioners”

Treatment options are limited to pain relief to be used as required. It can also be difficult to diagnose as hormone levels are frequently within normal ranges leaving little options for further investigations.

From a holistic perspective, PMS symptoms can result from the effects of normal hormone fluctuations that occur in the second half of the cycle - the luteal phase. This is typically when oestrogen begins to decline from its peak at ovulation, and progesterone levels increase. Declining oestrogen has an effect on serotonin, a neurotransmitter that regulates mood, appetite and pain perception. There is also a change in calcium levels caused by lowering oestrogen, and this also impacts mood and pain. Recent studies have found that calcium supplementation during the luteal phase of the cycle improves breast pain experienced by women.

The role of progesterone is to prepare the uterus for pregnancy and it does this by thickening the lining. It’s also calming and increases production of GABA, the neurotransmitter that supports sleep and reduces anxiety. If there’s no pregnancy, levels drop and there’s a period (menstruation). Studies in women’s health have found that progesterone is really important for long term health, especially brain health. Stress has a negative impact on progesterone and can lead to lower levels which can affect the length of the menstrual cycle and may be associated with PMS symptoms such as anxiety, brain fog and sleeplessness. 

There is a small group of women who experience extreme PMS symptoms of anxiety and low mood every month, and these women are thought to be highly sensitive to the normal changes in progesterone levels. PMDD (Premenstrual Dysphoric Disorder) can have a severe impact on their quality of life with limited treatment options.

Naturopathic treatment of PMS begins by taking an individual approach to each woman’s experience. It’s also vital to gain an understanding of their diet and lifestyle as well as factors such as family history and medical history.  Diet plays a role through its effect on blood glucose regulation, inflammation and on vital nutrients such as calcium, iron and protein. Often, making small changes to improve diet can have really beneficial results. Some supplementation may be required, during the luteal phase or for a short time. Stress management is key to improving symptoms by regulating cortisol and improving GABA and serotonin levels. Stress plays a role in everyone’s life whether they acknowledge it or not. Modern life is relentless and we are all victims of its fast pace, whether it’s trying to juggle work and family life, keeping up with an intense exercise schedule or working super long hours to build your career. Making the decision to support your wellbeing can mean changing how you live - it could be turning off your phone at 8.30pm and reading your book for an hour, or swapping a couple of high intensity workouts for a yoga or pilates class. 

Herbal medicine is another key part of naturopathic treatment of PMS. Herbs such as Ashwaghanda and Passionflower are renowned for their calming and supporting qualities. They are used to improve mood and sleep, with Ashwaghanda also being beneficial for improving daytime energy and concentration - key for women who experience brain fog and fatigue before their period.

Taking a holistic approach to managing your PMS symptoms not only means that you feel vital every week of the month, it’s also beneficial for your long term health. Women who report fewer period related symptoms are less likely to experience menopause related concerns such as hot flushes and night sweats.