Managing PMS symptoms naturally

Premenstrual Syndrome (PMS) is a condition that affects many women in the days or weeks

leading up to their menstrual cycle. Characterized by a range of emotional, psychological, and physical symptoms, PMS can cause mood swings, sleep disturbances, skin breakouts,irritability, fatigue, bloating, headaches, and muscle aches. Managing these symptoms canbe a challenge, especially if you don’t wat to use pharmaceuticals, but there are natural and Integrative approaches that may provide relief.

Understanding PMS

PMS refers to a collection of symptoms that occur in the luteal phase of the menstrual cycle, which begins after ovulation and ends when menstruation starts. This phase can last between 10 to 14 days, and during this time, the body experiences fluctuations in hormones, particularly estrogen and progesterone. These hormonal changes can affect brain chemistry, influencing mood and emotional well-being. Physical symptoms like bloating and headaches may also arise due to changes in fluid retention and vascular function.

The severity of PMS symptoms can vary widely from person to person. Some women may experience only mild discomfort, while others may suffer from more intense symptoms that significantly affect their daily lives and put them out of action for days.

Chiropractic Care and PMS

Chiropractic care focuses on the alignment and proper function of the spine and nervous system. Misalignments in the spine, particularly in the lower back and pelvic regions, may exacerbate PMS symptoms by interfering with the body's ability to regulate hormones and respond to pain.

Chiropractic adjustments aimed at improving nervous system function, particularly to the reproductive system may help. The spine houses the nervous system, which plays a role in regulating the bodys endocrine (hormonal) system. Chiropractic adjustments may improve communication between the brain and body, including hormone regulation.

Many women experience lower back pain, cramps, and muscle tension during PMS. By realigning the spine and pelvis, chiropractic care can help alleviate this pain, improving mobility and comfort in the lead up to getting your period.

Chiropractic adjustments may also promote better blood circulation, which can help reduce bloating, water retention, and cramping often associated with PMS.

Chiropractic care may reduce stress, which is known to aggravate PMS symptoms. Adjustments and muscle work can release tension in the body, supporting a greater sense of well-being during the luteal phase.

Several studies have suggested that women who receive regular chiropractic care experience less intense PMS symptoms, although more research is needed to fully understand benefits in this area, anecdotal evidence and my own personal experience tells me that Chiropractic adjustments are a great natural complement to other therapies for women seeking to manage PMS without drugs.

Supplements and PMS

There is a wide a range of supplements that are designed to support women's health and manage symptoms associated with PMS and menstrual cycles available. Three products that stand out for PMS management to me are Femme X, Menstrocare and P Lift.

Femme X

Femme X is a magnesium product formulated to support women's reproductive health and hormonal balance. It contains a blend of vitamins, minerals, and herbal extracts, including chasteberry (Vitex), a well-known herb for regulating menstrual cycles and reducing PMS symptoms. Vitex may help balance the ratio of estrogen to progesterone, easing symptoms such as irritability, breast tenderness, and mood swings.

Femme X also contains other nutrients like magnesium and B vitamins, which are essential for mood regulation, energy production, and reducing muscle cramps. Magnesium, in particular, has been shown to help alleviate mood swings and anxiety related to PMS,making Femme X a well-rounded option for holistic PMS management.

Menstrocare

Menstrocare is a specialized formula designed to provide relief from the physical symptoms of PMS, such as cramping, bloating, and discomfort. It contains a blend of herbal extracts, including ginger and curcumin (turmeric), which have anti-inflammatory properties that can help reduce muscle tension and bloating.

This supplement is ideal for women who struggle with the physical discomfort associated with PMS. By reducing inflammation, it can lessen pain, bloating, and water retention, which are common complaints during the luteal phase.

P Lift

P Lift is a supplement aimed at boosting energy levels, especially for those who feel fatigued and run down during PMS. It contains adaptogenic herbs such as rhodiola and ginseng, which help the body adapt to stress and promote energy. Fatigue is a common symptom of PMS due to the hormonal shifts and increased metabolic demands during this time.

By supporting adrenal function and providing natural energy boosters, P Lift can help combat the lethargy many women experience in the days leading up to their period.

Tracking Your Cycle and PMS

Understanding your menstrual cycle and tracking when your PMS symptoms occur can be one of the most empowering tools for managing your health. Many women find that their symptoms follow a predictable pattern each month, allowing them to anticipate when they might feel emotionally or physically uncomfortable. Tracking your cycle can help you to Identify Triggers: Keeping a journal of your symptoms can help you identify specific triggers that worsen your PMS, such as stress, poor sleep, or dietary choices.

Plan Self-Care: By knowing when your PMS symptoms are likely to occur, you can plan self-care strategies, such as chiropractic appointments, dietary adjustments, or supplement intake, to minimize discomfort.

Become Emotionally Aware: Tracking mood swings can help you prepare for emotional changes and reduce the impact of irritability, anxiety, or sadness. Awareness allows you to be more compassionate with yourself and practice mindfulness during this challenging time.

So How To Best Track Your Cycle?

• Use a cycle tracking app or a physical journal to log your symptoms and emotional

  changes throughout the month.

• Note when symptoms like cramping, bloating, headaches, or mood changes occur, and compare them to your menstrual calendar.

• Look for patterns, and consider taking supplements like Femme X, Menstrocare, or P Lift foods, changing your diet to low inflammatory and get an adjustment in the days leading up to your expected symptoms for the best results.

Managing PMS can be tricky but it doesn’t have to be overwhelming. At Happy Healthy Grateful I take a holistic and personalized approach and work with you to find the best combination of care in order to reduce your symptoms and improve your overall well-being. My aim is to empower you to understand your body better and manage your health with greater intention, making PMS a more manageable part of your life.