PMS and Menstrual Health

The days leading up to one’s period can be a challenging time for many women. The emergence of a pimple, a tenderness in the lower back or an increased feeling of irritability are just a few indications that the monthly cycle is about to begin. Whether it is one or all of these symptoms, this is the cyclical reality women live with. Over the years we have found ways to cope and deal with the effects PMS has on our lives. But what if this impact could be lessened? What if each month we didn’t feel the need to brace ourselves for the upcoming changes and, instead, felt like we had options to readily prepare ourselves? Acupuncture and herbal medicine are powerful tools to help alleviate and potentially eliminate the symptoms of PMS. Regular treatments and simple changes to diet and lifestyle are a great way to stay ahead of what seems like the inevitable roller coaster and create a more balanced approach to one’s cycle. The following tips are simple ways in which a significant difference can be made during this time of the month. 

Acupuncture & Chinese Herbs

There are several reasons why PMS may be occurring, but one of the most prevalent, from a Chinese medicine perspective, is due to blood stagnation or the blood not moving smoothly in the body. Specific acupuncture points and individualized herbal remedies can help move blood and encourage the body to have a more even flow when the period arrives. Pain relievers do their job when it comes to getting rid of cramps but acupuncture and herbs can address the root cause of PMS and ultimately change the quality and characteristics of one’s period. 

Another significant factor in the cause of PMS is an imbalance of one’s hormones. Hormones act as messengers in our body and when these messengers are out of sync the body is unable to receive and send the correct signals, creating a menstrual cycle that is more symptomatic. Regular acupuncture treatments and herbs can redirect these messages and over time restore balance to the internal system.  

Because hormonal changes are most active during ovulation and prior to the period the optimal time to receive an acupuncture treatment for PMS is during these times. Weekly treatments are ideal but coming in twice a month during mid-cycle and a few days before the period can make a substantial difference. 

“The Uterus Lift”

A great way to immediately reduce menstrual cramps is by doing a “uterus lift.” This is a simple technique that can be done on oneself in the comfort of one’s home. In fact, the best place to do the “uterus lift” is while sitting on the toilet. It is best to empty your bladder first. The lift is done by placing both hands, palms up, with the fingers placed just above the pubis bone. Push the fingers towards your uterus and while you are sitting down lean forward to allow for a deeper reach. When your fingers are as far back as they can go, lift your fingers up for 5 seconds and then release (repeat 3 times). This technique allows you to actually lift the uterus, which lets the muscles of the uterus release and immediately ease menstrual cramps. The uterus is directly behind the bladder so it is important to reach deep to create the lift. 

Stay Warm

For some of us, the use of a heating pad is an irreplaceable security blanket that comforts us during PMS. The heating pad is always reliable and gives us immediate relief from pain because our bodies like and need warmth during and leading up to our period. Warmth has the ability to move blood and prevent it from stagnating, creating a more conducive internal environment when bleeding begins. Eating warm foods like soup, pho noodles, and bone broth are going to be the best choices during this time of the month. Avoiding cold foods prior to and during the first few days of one’s period will make a significant difference as well. Cold foods are cold in temperature (ex. iced drinks, ice cream) but also cold in nature (raw foods such as salads and smoothies) and should be avoided as much as possible to lessen the symptoms of PMS. 

Inflammation

A normal inflammatory response in our body releases white blood cells to fight off harmful organisms and it is our immune system’s way of protecting us. However, an excessive inflammatory response can create an internal environment that is continually reactive and be the underlying cause for pain and various diseases. This type of inflammation can occur for a number of reasons including diet, stress, and lack of sleep, all of which exacerbate the symptoms of PMS. Managing blood sugar intake is a big step in changing one’s inflammatory response. The cruel reality is that many of us crave sugar during PMS as it provides us with a sense of comfort, but many of us also know this contentment is temporary. Increased levels of sugar (glucose) in our body trigger cortisol production, a stress hormone that leads to higher levels of inflammation. If cutting out sugar entirely is a challenge during PMS, try substituting it with sweeteners like honey or ones that have a lower glycemic index like coconut sugar or monk fruit sugar. 

It is important to listen to our monthly cycles and allow them to inform us. If your PMS symptoms are debilitating, your body may be trying to tell you something and ruling out potential conditions like PCOS (Polycystic Ovary Syndrome) or endometriosis can be the first steps toward regaining control of your period. In her bestselling book “Period Repair Manual” Lara Briden, ND states, “Your period is not just your period. It is an expression of your underlying health. When you are healthy, your menstrual cycle will arrive smoothly, regularly, and without symptoms.” What story is your PMS trying to tell you? We are here to listen to your story. 

Yume Takeuchi, L.Ac.

Acupuncturist, Herbalist

Universal Family Wellness Clinic