Premenstrual syndrome, commonly called PMS, is the name of a group of physical, emotional and psychological symptoms that occur in the last two weeks of the menstrual cycle, just before menses. Affecting four out of ten women, PMS symptoms can impact the quality of your life and the ability to do normal activities. While it is normal to have minor discomfort before your period, severe PMS symptoms, such as anxiety, moodiness, irritability, pain, bloating, acne, and headaches may be alerting you to some internal imbalances. It is believed that changing hormone levels and brain chemistry play a role in causing PMS. Diet, activity level, and stress may also be related to the severity of symptoms. Giving your body the right nutrients can help to manage your PMS symptoms.
Symptoms of PMS include:
- Mood swings
- Low libido
- Abdominal bloating
- Sugar cravings
- Tender breast
- Uterine cramping
What are the Common Causes PMS?
- Estrogen dominance
- Progesterone deficiency
- Elevated prolactin levels
- Adrenal Fatigue
- Nutrient deficiency
- Low serotonin levels
- Poor diet
- Environmental factors
Improving Diet & Lifestyle to Relieve PMS
Village Green provides a full range of solutions to meet everyone’s specific dietary needs. Because you’re biochemically unique, our trained nutritionists will work to develop the right diet plan – just for you.
Diet Tips for PMS Support:
- Reduce salt intake
- Avoid caffeine
- Eat phytoestrogen rich foods
- Eat a high fiber diet
- Decrease saturated fat intake
- Reduce sugar intake
- Eat foods rich in omega-3 essential fatty acids
Lifestyle Tips for PMS Support:
- Regular, moderate exercise
- Massage therapy
- Guided imagery
Supplements for PMS
Chaste tree berry (Vitex agnus-castus) has a long history of use for gynecological concerns, such as PMS, various menstrual disorders, and menopausal complaints. Chaste tree berry helps support the female reproductive system by supporting a balance of female hormones.
Evening primrose oil provides an excellent source of gamma-linolenic acid (GLA). GLA helps to promote the production of anti-inflammatory chemicals in the body and may be helpful for hormone balance, joint pain and swelling, various skin conditions, and to nourish hair and nails.
Magnesium plays a crucial role in energy production. Unfortunately, diuretics, alcohol consumption, high stress levels, and unbalanced diets can result in a magnesium deficiency. To help you maintain sufficient magnesium levels and optimum energy, we formulated Pathway TRI-MAG with 100 mg of elemental magnesium from three different sources to provide maximum uptake. Magnesium helps to relax the muscular contractions of the uterus caused by hormonal imbalances. Vitamin B6 increases magnesium absorption.
Vitamin B6 is one of the most essential, widely used vitamins in the body. As a coenzyme, B6 participates in a wide variety of enzymatic reactions. It is therefore needed for the proper growth and maintenance of almost all our body structures and body functions. It is particularly important for nervous system functioning, cardiovascular health, and women’s health. Vitamin B6 is a natural diuretic and helps with PMS-related bloating. B6 also aids in balancing estrogen levels. Vitamin B6 is best taken in combination with a balanced B-complex, such as Pathway B-COMPLEX 50.
Cravings for chocolate and other sweet foods are a common and frustrating symptom of PMS. It can cause weight gain and increased stress when you are following a healthy meal plan. Taking a green food supplement, a couple times per day, can help to eliminate cravings, boost your energy, and help to balance your blood sugar levels. Pathway ULTRA GREENS powder contains 12 green superfoods, 4 fibers, 12 herbs, 8 additional superfoods, and 6 sea vegetables. Pathway ULTRA GREENS provides a rich source of antioxidants, vitamins, minerals, fibers, carotenoids, and chlorophyll.
Stress can weaken health by demanding excess work by the endocrine, nervous, and immune systems. Taking nutrients that help the body adapt to stressful challenges can greatly help to restore energy and vitality. This formula contains key adaptogenic herbs along with select B vitamins to support the body’s stress response.
Bio-Identical Hormone Replacement Therapy
Bio-identical hormone replacement therapy is an all-natural alternative to traditional hormone replacement. Advantages of using bio-identical hormones include the benefits of traditional hormone replacement therapy without unwanted side effects and risks.
Our Village Green team of compounding pharmacists specializes in providing individualized compounded prescriptions to fit each woman’s exact needs. Call us today at 800-869-9159 x1012 for more information.
Natural Therapies for Menopausal Symptoms
60 minutes of moderate to intense exercise 3 times per week can help to reduce hot flashes and other menopausal complaints.
We recommend that you maintain a healthy diet that will improve not only menopause symptoms but will also support energy levels. Village Green provides a full range of solutions to meet everyone’s specific dietary needs. Because you’re biochemically unique, our trained nutritionists will work to develop the right diet plan – just for you.
Foods that promote healthy hormone balance include:
- Omega-3 fatty acids (wild salmon, flax, walnuts, etc.)
- Dark leafy greens (bok choy, collards, kale, turnip greens, dandelion greens, spinach, etc)
- Cruciferous vegetables (cauliflower, Brussels sprouts, kale, broccoli, arugula, etc.)
- Colorful fruits and vegetables (berries, citrus, melons, pears, apples, beets, carrots, etc.)
- Whole grains (brown rice, millet, quinoa, whole wheat, corn, etc.)
- Legumes (lentils, soy, black beans, pinto, garbanzo beans, etc.)
- Nuts and seeds (almonds, pine nuts, Brazil nuts, pumpkin seeds, sunflower seeds, etc.)
- Sea vegetables (wakame, kombu, hijiki, arame, nori, dulse, etc.)
- Healthy fats (eggs, avocados, butter, flaxseed oil, nuts and seeds, nut butters, etc.)
- Organic dairy foods / dairy alternatives (milk made from almonds, rice, hemp, oats, soy, etc.)
- Phytoestrogen rich foods (legumes (soy), flax, etc.)
- Organic/hormone-free protein (meat, poultry, grass-fed beef, fish, eggs, cheese, etc.)
Holistic Treatment for Menopause Symptoms
At Village Green Apothecary, our nutritionists and doctors work with patients to create optimal health by using natural remedies, such as vitamins, minerals, herbs, and homeopathic treatments. They also recommend tailored diet plans, exercise routines, lifestyle tips, specialized testing, as well as natural or bio-identical hormone replacement therapy to address the root cause(s) of imbalances.
We’re here to help!
Schedule a consultation with one of Village Green’s naturopathic doctors or certified nutritionists for a personal assessment of your unique situation. During your appointment (either by phone or in-person), our professionals will:
- Review your PMS symptoms and health history
- Examine your diet and lifestyle
- Recommend specialized testing
- Assess possible drug-nutrient interactions or depletions
- Answer any questions you may have
- Evaluate hormone balancing options
- Create a customized plan that includes natural solutions, diet and lifestyle recommendations, and custom compounding.
Contact a Village Green nutritionist to help you design the best diet plan for your needs by calling 800-869-9159.
Learn more about our nutrition counseling and wellness services.