Nature’s Balancing Act: Exploring Herbal Remedies for PMS
The week leading up to menstruation can be a dreaded time of the month. Mood changes, fatigue, bloating, headaches, and cramping are commonly experienced during this phase of our cycle. Though common, these symptoms aren’t something we simply have to grit our teeth and endure. From a holistic perspective, there are plenty of creative solutions for greater balance and wellbeing during the premenstrual phase.
The holistic approach to treating PMS is multi-faceted, individualized, and seeks to address root causes of discomfort. Herbal remedies are one extremely useful element of this whole-body healing approach. Plant-based therapies are gentle, and become effective with consistent use over time. When used with patience and care, herbs can provide deep healing and relief. Here are a few herbal allies known to ease symptoms of PMS:
Vitex Agnus-Castus:
Vitex is one of the most well-known and beloved herbal treatments for PMS. Vitex berries originate from a beautiful purple flowering tree native to the Mediterranean. They have been used for millennia as a sexual and reproductive health tonic. Research studies now also suggest the medicinal value of Vitex, indicating it may decrease both the mental and physical symptoms of PMS (1). This hormone-balancing herb can be taken as a pill or tincture either daily throughout the month or during the two weeks leading up to menstruation. It should be avoided among women who are pregnant, breastfeeding, or taking hormonal birth control.
Turmeric Root:
This rich golden spice has long been recognized for its many health benefits. Curcumin, an active component of turmeric, has powerful anti-inflammatory effects. This ability to reduce inflammation is likely what makes turmeric so useful as a PMS aid. Its effectiveness for this purpose has been indicated within scientific literature (2). Turmeric is an extremely gentle and safe herb. Mix it into food, drink it within a tea, or take isolated curcumin capsules to receive the benefits of this remedy.
Chamomile:
This little white and yellow flower can have a big impact in soothing PMS. Chamomile is anti-inflammatory and anti-spasmodic, so it reduces cramping and general discomfort during the time leading up to menstruation. It also has a mental calming effect, may ease premenstrual headaches, and is a natural sleep aid. I recommend drinking a strong cup of chamomile tea at bedtime before and during your period to ease cramps and decrease stress.
Ginko Biloba:
Ginko Biloba is an ancient tree native to East Asia. In fact, this prehistoric plant is among the oldest surviving tree species, and is often called a “living fossil”. Parts of this tree have been used for centuries as a healing remedy. It has powerful antioxidant activity, making it useful for a wide array of ailments, including PMS discomfort. For this use, it can be taken daily as a pill or tincture during the second half of the menstrual cycle. This powerful herb should be avoided by pregnant and lactating women, and may be contraindicated with certain medical conditions.
Lemonbalm:
This herb is a member of the mint family, and has a pleasant citrus scent. Well-known as an anxiety tonic, it is also effective in reducing the severity of PMS symptoms and menstrual cramps. It is a very friendly herb, and can be easily incorporated for nearly every menstruating person. It is easily grown in the garden, and its fresh leaves make a mild and lovely aromatic tea.
The selection of herbal remedies is a unique, individualized process.
I recommend finding one or two herbs that personally appeal to you to be used for several months. The benefits of plants usually occur gradually, and require our consistency and participation. When used in this way, they can provide tremendous support in alleviating symptoms of PMS. Daily use of plant medicines can be an act of self-care and self-attunement during the most tender time of our cycles.
References:
Csupor D, Lantos T, Hegyi P, Benkő R, Viola R, Gyöngyi Z, Csécsei P, Tóth B, Vasas A, Márta K, Rostás I, Szentesi A, Matuz M. Vitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials. Complement Ther Med. 2019 Dec;47:102190. doi: 10.1016/j.ctim.2019.08.024. Epub 2019 Aug 30. PMID: 31780016.
Khayat S, Fanaei H, Kheirkhah M, Moghadam ZB, Kasaeian A, Javadimehr M. Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial. Complement Ther Med. 2015 Jun;23(3):318-24. doi: 10.1016/j.ctim.2015.04.001. Epub 2015 Apr 9. PMID: 26051565.
Khalesi ZB, Beiranvand SP, Bokaie M. Efficacy of Chamomile in the Treatment of Premenstrual Syndrome: A Systematic Review. J Pharmacopuncture. 2019 Dec;22(4):204-209. doi: 10.3831/KPI.2019.22.028. Epub 2019 Dec 31. PMID: 31970017; PMCID: PMC6970572.
Ozgoli G, Selselei EA, Mojab F, Majd HA. A randomized, placebo-controlled trial of Ginkgo biloba L. in treatment of premenstrual syndrome. J Altern Complement Med. 2009 Aug;15(8):845-51. doi: 10.1089/acm.2008.0493. PMID: 19678774.
Mojgan Mirghafourvand, Jamileh Malakouti, Sakineh Mohammad Alizadeh Charandabi, Azizeh Farshbaf Khalili, Solmaz Ghanbari Homayi, The efficacy of lemon balm (Melissa officinalis L.) alone and combined with lemon balm—Nepeta menthoides on premenstrual syndrome and quality of life among students: A randomized controlled trial, Journal of Herbal Medicine, Volume 6, Issue 3, 2016, Pages 142-148, ISSN 2210-8033, https://doi.org/10.1016/j.hermed.2016.07.001.
