 A woman's menstrual cycle is strongly influenced by diet, physical exercise, and emotions. Discomfort during periods may take the form of headaches, backaches, cramps, nausea, and heart palpitations. Premenstrual syndrome (PMS) often affects women in their thirties, during the premenopausal years, when hormonal imbalances may cause headaches, irritability, fluid retention, and mood swings. Regular exercise promotes the smooth regulation of hormone levels, and taking the time for relaxation, especially through yoga, tai chi, or deep breathing exercises, helps reduce the tension and anxiety that often contribute to menstrual problems.
Chiropractic Care
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Nutrition and Supplements
Many women have found that avoiding certain foods, especially those high in sugar, salt, fat, and caffeine, can reduce the discomforts of PMS and other menstrual problems. A diet centered around whole grains and beans, fresh fruits and vegetables, and nuts and seeds helps the body eliminate excessive amounts of estrogen, which is a primary factor in menstrual difficulties. Dairy products, red meats, and other sources of saturated fats should be avoided because they contribute to the production of excess estrogen. Foods rich in essential fatty acids, such as salmon, trout, and other fatty fish can help regulate Prostaglandins, hormone-like chemicals that are associated with PMS symptoms. Supplements that may help to relieve menstrual difficulties include: o vitamin E, 400 IU daily: to help regulate Prostaglandins
- calcium and magnesium, in a 2:1 ratio (for example, 1,000 mg calcium and 500 mg magnesium): to relax the uterine muscle, prevent menstrual cramps, alleviate PMS tension, and provide a slight tranquilizing effect
- Vitamin B6, 50-100 mg daily, taken with a high-potency B complex: to relieve water retention, which contributes to swollen breasts, mood swings, and headaches associated with PMS
- evening primrose oil, one to three capsules daily: to help regulate Prostaglandins
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Herbal Remedies
Herbs to promote healthy menstrual cycles include the following:
- dong quai (also known as dang-gui), 112 teaspoon of tincture or two capsules three times a day, taken during the first two weeks of the menstrual cycle: helps regulate estrogen production; do not take during menstruation or pregnancy because it can stimulate bleeding
- chasteberry, also known as vitex, 1/2 teaspoon of tincture or two capsules three times a day, especially during the last two weeks of the menstrual cycle (after ovulation occurs): stimulates the production of progesterone, thereby normalizing the estrogen/progesterone balance
- red raspberry leaf, I cup of tea, 1/2 teaspoon of tincture, or two capsules three to four times a day: a gentle nutritive tonic for the reproductive system, also beneficial during pregnancy
The following herbs may help prevent or alleviate menstrual cramps because of their antispasmodic effect on the uterine muscle. An average dose is 1/2-1 teaspoon of tincture or two capsules three to four times a day:
- ginger: an excellent antispasmodic, can also be used as a tea to relieve cramps
- valerian: helps calm nervous tension as well as alleviate painful cramping
- cramp bark: helps sedate and relax the entire reproductive system
- To reduce excessive menstrual bleeding, try the following:
- yarrow, I cup of tea, 1/2 teaspoon of tincture, or two capsules three times a day: its astringent properties help lessen menstrual flow
- Shepherd's purse, 1/2 teaspoon of tincture three times a day: highly astringent, stops heavy bleeding
- Herbs that help alleviate PMS-related tension and anxiety include the following:
- valerian, 1/2-1 teaspoon of tincture three times a day: calms the nerves and also relieves menstrual cramps
- chamomile, 1 cup of tea or 1/2 teaspoon of tincture three to four times a day: a gentle but effective sedative o skullcap, 1/2 teaspoon of tincture three to four times a day: helps relieve depression To relieve PMS-related water retention, try the following:
- dandelion leaf, 1 cup of tea or 1 teaspoon of tincture three times a day: a powerful but safe diuretic, dandelion does not deplete the body of potassium as the synthetic diuretics are known to do
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Homeopathic Remedies
Take one of the following single remedies, depending on the symptoms:
- Belladonna: for pain that is centered around the uterus
- Pulsatilla: for delayed menses
- Sepia: for PMS tension, tiredness, and irritability
Homeopathic combination remedies use these single remedies along with others such as Lachesis, Gelsemium, and Chamomilla.
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Essential Oils
Methods for using essential oils to control menstrual problems include massage to the lower abdomen, baths, and vaporization. Use any of the following essential oils:
- chamomile: analgesic, nerve sedative, for PMS tension and irritability, also helps relieve menstrual cramps and promote menstrual flow
- cypress: antispasmodic, helps relieve menstrual cramps
- lavender: analgesic, antidepressant, nervine, helps relieve menstrual-related headaches and anxiety
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