• Acne
• Bloating
• Changed bowel habits
• Fluid retention
• Muscle or joint pain
• Poor sleep
• Fatigue
• Headaches and migraines
• Hot flushes
• Increased appetite and food cravings
• Anxiety
• Depression and low mood
• Difficulty concentrating
• Reduced self-esteem
• Irritability and anger
• Mood swings

If you, or your loved ones experience any of these symptoms you likely know that PMS can negatively affect most aspects of your life, including interpersonal relationships, work performance, social activities and general wellbeing.

Luckily, there’s many practical strategies you can implement that will help to lessen the monthly woes.

Listen, stretch and tap away PMS

Have you ever experienced a more joyous mood while listening to your favourite pop song? You may not be alone; research suggests music medicine reduces PMS symptoms and improves quality of life. In this study, participants listened to 30-minute instrumental playlists three times per week in the 14 days before their period. After two months, the individuals assigned to the music group reported significantly less anxiety, fatigue, irritability and pain. Music to the ears of PMS sufferers!

Many natural medicine Practitioners already bang on about yoga, and PMS is another area where this ancient practice shines. In several randomised controlled trials (RCTs), regular yoga (3 x 60 minute sessions for 8-10 weeks) decreased symptoms of depression and improved sleep quality in those with PMS. Undoubtedly, some of the beneficial aspects of yoga are its stress soothing and nervous system supportive effects.

Soothing symptoms with supplements

Magnesium is often the first nutrient we think of for supporting women, and for good reason! Magnesium deficiency has been implicated in PMS, dysmenorrhoea, menstrual migraines and menopausal symptoms. Likewise, vitamin D insufficiency is linked with premenstrual aches and pains and breast tenderness. In a small RCT, vitamin D supplementation significantly improved PMS symptoms and lowered serum inflammatory markers interleukin (IL)-10 and IL-12. Zinc is another nutrient to consider for PMS. A recent RCT of 69 females found that 50 milligrams per day (mg/d) of zinc for 3 months significantly reduced premenstrual anger, anxiety, depressed mood, overeating, breast tenderness, headaches, muscle pain and bloating.

Moving beyond nutrients, Vitex agnus-castus (chaste tree) has been shown in several studies to effectively relieve PMS symptoms, particularly breast tenderness and mood disturbances.

For those complaining of brain fog and period pain, curcumin, the active constituent found in Curcuma longa (turmeric), may be helpful. In two RCTs, 500 mg/d curcumin seven days prior to and three days after onset of bleeding over three menstrual cycles significantly improved memory and cognitive function and resulted in a 64% reduction in dysmenorrhoea (menstrual pain)!

Is it PMS…or something else?

While PMS symptoms can be debilitating, if severe mood disturbances are present in the lead up to your period, there may be another underlying cause. Premenstrual dysphoric disorder (PMDD) is a more severe and disabling extension of PMS, characterised by severe depressed mood, anxiety, anger and irritability, with symptoms confined to the luteal phase. In contrast, premenstrual exacerbation (PME) of an ongoing disorder is marked by chronic symptoms of an existing psychiatric disorder (e.g., depression, obsessive compulsive disorder, bipolar) which are present all month but worsen before and/or during menstruation. The two can be tricky to distinguish, and some individuals can suffer from both PMDD and PME.

Polycystic ovarian syndrome (PCOS) is the most common hormonal disorder in females of reproductive age. This prevalent syndrome is in fact a diverse disorder with different underlying biological mechanisms and is characterised by androgen excess and anovulatory or irregular menstrual cycles. In simple terms, PCOS is an umbrella term which includes the most clinically recognised symptoms of irregular periods, acne, facial hair growth (hirsutism), insulin resistance and weight gain. Unfortunately, women with PCOS have an increased risk of developing conditions such as diabetes, heart disease and infertility, due to the lack of attention to the above underlying biological mechanisms. In fact, more than half of women with PCOS develop type II diabetes by the time they’re 40! It’s no wonder that the condition is associated with drastically reduced quality of life.

Conventional treatment commonly involves prescription of the oral contraceptive pill or the biguanide metformin to treat insulin resistance. However, these medications unfortunately carry unwanted side effects. Fortunately, there are several natural treatments available, which can help to manage the symptoms of PCOS and improve overall health and wellness.

Lifestyle modification for PCOS

Lifestyle is a great place to start and certain lifestyle changes have been shown to effectively improve PCOS symptoms. This includes adopting a healthy diet, regular movement and stress management. A diet that is low in carbohydrates and high in protein and fibre can work to regulate blood sugar levels, which is important for women with PCOS. Exercise has also been shown to moderate insulin levels and is essential for managing PCOS symptoms. Additionally, mind-body techniques such as yoga, meditation or mindfulness reduce stress levels and enhance overall wellbeing.

Savvy supplements to reduce PCOS symptoms

Inositol has a huge amount of research behind it for the treatment of PCOS. Inositol occurs naturally in the body, and can be found in many foods, particularly grains, nuts and fruit. A 2018 review of research found that ovulation rates and menstrual cycles improved with inositol in women with PCOS. Inositol has additionally been clinically trialled for weight loss, anxiety, insomnia and premenstrual mood symptoms. Clinical recommendations of two to four grams per day of inositol have been linked with symptom improvement. The absorption of inositol can be impaired by sweeteners such as sorbitol, therefore it is best taken with a wholefood diet.

Chromium has been shown to improve insulin activity in the body. To date there are still only a small number of clinical trials into the effects of chromium in those with PCOS. One small study of five women diagnosed with PCOS found that two months of supplementing with chromium resulted in an enhanced glucose disposal rate, highlighting an improvement in insulin resistance.

The traditional Chinese medicine combination of liquorice and peony is often prescribed  for the management of symptoms associated with PCOS. It is reasoned that this herbal combination helps to convert testosterone (which is increased in PCOS) to oestrogen, working to support hormonal regulation, in addition to moderating inflammation and reducing elevated blood glucose, insulin and blood lipids.

In conclusion, PCOS is a common hormonal disorder, with various biological drivers. Supporting PCOS  may include a combination of therapeutic practices that work together to reduce symptoms, improve overall health, decrease the risk of related conditions such as diabetes, and ultimately improve quality of life.

Did you know that more than one in five Australian adults live with chronic pain? Sadly, these individuals suffer persistent inflammatory symptoms across many conditions, including arthritis, headaches, nerve pain and fibromyalgia. Whatever the condition, one thing is certain: chronic pain sucks! Before too long it begins to negatively impact all aspects of life, including sleep, mental health, job performance and personal relationships.

Understandably, we are all reaching out for solutions to keep chronic pain from holding us back. While pain medications can help, all too often they fail to hit the mark. Up to 75% of people with sciatic pain still report moderate to severe pain, despite the use of conventional analgesics. On top of this, a growing number of health-conscious people are looking for natural alternatives to avoid negative side effects of common analgesic drugs.

No doubt about it, managing chronic pain presents a clinical challenge. Luckily, effective options exist to help people reduce pain and improve quality of life.

1. Stop pain in its tracks by resolving inflammation

The inflammatory cascade is a natural response working to eliminate the cause of cell injury, allowing for tissue repair. However, when the inflammatory reaction is excessive or unresolved, chronic inflammation sets in and contributes to chronic pain conditions. Fortunately, there is a way to break overactive inflammatory cycles through increasing levels of the body’s own pro-healing mediators.

Never fear, SPMs are here!

Endogenously produced from omega-3 essential fatty acids, specialised pro-resolving mediators (SPMs) are actively involved in the inflammatory process. By triggering the switch from pro-inflammatory M1 macrophages to anti-inflammatory M2 macrophages, SPMs promote resolution of inflammation and limit tissue damage.

Evidence is gathering on SPMs’ impressive results in pain states. A 2020 study investigated the impact of four weeks of SPM supplementation in 44 adults with chronic pain. Participants were given 1,500 mg/d of SPMs, split into two doses. At week two, SPM intake was adjusted as needed (i.e., decreased to 1,000 mg/d if pain improved or increased to 2,000 mg/d if there was insufficient pain relief). Significant changes were reported in all measures of pain intensity, pain interference, depression and anxiety, with more than 70% of participants reporting improvement after four weeks – a truly impressive result!

2. Focus on the endocannabinoid system for pain relief

The endocannabinoid system (ECS) has been gaining research traction in recent years for its role in regulating many integral body functions, including inflammatory responses and pain control. Therapeutics that either activate or promote the ECS, such as cannabidiol (CBD), a non-psychoactive compound derived from Cannabis sativa, and palmitoylethanolamide (PEA), an endogenously produced lipid mediator, have been shown to moderate pain signalling. However, unlike PEA, CBD products are not currently widely available to natural health Practitioners in Australia. Fortunately, PEA provides an effective alternative. For instance, when prescribed at 600 mg/d for 30 days, PEA reduced sciatic pain scores from 71% to 21%, making PEA another important consideration for chronic pain.

3. Eating well: Bite sized habits to reduce pain

Consuming a wholefood diet, such as the Mediterranean diet, can reduce chronic pain by up to 33%.  To help guide you to making better nutritional choices, the Wellness Diet outlines a way of eating emphasising vegetables, fruits, seafood, nuts and legumes with anti-inflammatory benefits to support health.

Consuming a wholefood diet, such as the Mediterranean diet, can reduce chronic pain by up to 33%.

4. Keeping fit can reduce pain hypersensitivity

Regular physical activity can lessen pain and pain sensitivity in people living with chronic pain. For example, Tai Chi may be helpful for people with osteoarthritis or lower back pain. While more research is needed to ascertain the optimal exercise prescription, regular movement is an integral piece in resolving the chronic pain puzzle.

5. Self-compassion and seeking out therapy improves wellbeing

Specific mental health interventions such as mindful self-compassion and cognitive behaviour therapy are helpful in reducing pain interference and enhancing quality of life.

A holistic prescription to alleviate suffering

Like most chronic conditions, pain is most effectively managed when drivers are holistically addressed. By incorporating appropriate diet and lifestyle changes, combined with therapeutics to target chronic pain, Practitioners can help to alleviate suffering and improve their mental wellbeing and quality of life.