
February 25, 2024
PMS, or premenstrual syndrome, is a condition that unfortunately many menstruating individuals will experience in their lifetime. The severity varies from person to person, ranging from mild discomfort to severe symptoms that affect their ability to go to work or other daily activities. When symptoms become this severe the syndrome is called premenstrual dysphoric disorder (PMDD).
The symptoms of PMS usually start several days before the period begins and include irritability, mood swings, tender distended breasts, painful cramps, headaches, digestive upsets, depression, anxiety, and fatigue. From a Western medical perspective, these symptoms begin a few days after ovulation, when estrogen and progesterone levels begin to drop because the egg has not been fertilized. From a Chinese medical perspective, the individual’s Liver Qi (capital letter connotes TCM terminology for Liver including the organ and the channel) has become stagnant or isn’t moving properly; this root imbalance causes the many symptoms of PMS.
How does the liver affect your menstrual cycle? As most people know from jokes about alcohol consumption, it is the liver’s job to process or metabolize various substances in the body to break them down or filter them out of the bloodstream. This is not only true for things like alcohol and medications that we consume from the external environment, but it is also true for substances that our body makes internally, such as steroids and hormones. In short, it is the liver’s job to metabolize or break down hormones like estrogen and progesterone. If this doesn’t happen properly, it can lead to hormone imbalances in the menstrual cycle, and thus unwanted symptoms of PMS.
This next part is an oversimplification of a traditional Chinese medicine (TCM) diagnosis, but I don’t think any of you want to read an article long enough to explain everything in detail. So from a TCM standpoint we want to support the Liver so it can do its job correctly. Now, there are other organ systems that might also be involved depending on the specific symptoms and patterns of the individual, but for our purposes today we will just leave it at that. We are going to support the Liver. How can you do this on your own? Well, here are eight things you can do to reduce your symptoms.
1. Eliminate the following kinds of foods: dairy, greasy/fatty, and spicy foods. Why, you may ask, do I have to give up my bacon cheeseburger with a milkshake? Well, there are probably many good reasons to do that, but I will break it down for you as related to PMS.
Dairy products often have hormones or antibiotics in them, and since we are trying to balance hormones, it is best to avoid them.
Greasy/ fatty foods require the gallbladder to pump out bile in order to break down the fat. The gallbladder is closely related to the liver in physiology. Remember, we are trying to support the liver, not give it more work to do, so give the gallbladder some time off.
Spicy foods can increase what we in TCM call Heat in the body, which can loosely be translated as inflammation. Spicy foods can increase this phenomenon and exacerbate PMS symptoms.
2. Avoid refined sugars and alcohol. I know, such a buzzkill! However, remember to keep your eye on the ball. A happy liver will make all the difference in your symptoms. The liver has to metabolize the alcohol and transform any excess sugars, also known as glucose, to glycogen and then store it. All work and no play makes the liver, well, a cranky boy in this case.
3. Consume more iodine-rich foods like eggs, codfish, shrimp, seaweed or kelp. Use Google; there are many more to choose from. You might be thinking “Iodine? I thought that was for thyroid health?” Indeed, you would be correct. The endocrine system, which includes all of our hormones and the glands that produce them, is vast and complicated. In brief, the hormones that the thyroid creates directly influence the hormones and tissues of the female reproductive system. For example, too little thyroid hormone, or hypothyroidism, can lead to heavy and irregular periods, so supporting your thyroid is a pretty good idea if you are having complications with PMS. Side note: Avoid table salt; it will cause more fluid retention, which is not what we are going for.
4. Consume more foods that are bitter. From a TCM perspective, bitter foods reduce Heat in the body. Heat or inflammation can make PMS symptoms worse. Examples of bitter foods are: broccoli, kale, arugula, and celery. There are more of course but these are ones you can find easily in your local market.
5. Consume more foods that are sour. Sour foods help to counteract more fatty foods and help in the absorption of minerals in our digestive tract. Therefore, they are very good for the liver. Are you picking up on a theme yet?
6. Practice Qi Gong or Tai Chi. Qi Gong and Tai Chi are ancient movement methods used in China to assist in the cultivation and movement of Qi in the body. If you remember earlier in the blog I mentioned that, from a TCM point of view, PMS is largely due to Liver Qi stagnation? Well, Qi Gong and Tai Chi are a great way to get the Qi moving. There are multiple videos on YouTube with different routines, including this one that I enjoy, but I encourage you to search online for one that works best for you.
7. Acupressure massage. Stimulating acupuncture points is very helpful in moving Qi and treating various conditions. You may have guessed already: I am going to include two points that will help move Liver Qi and one point that will help regulate the Qi in the lower abdomen and pelvic area. To properly do acupressure, follow these steps: First, you will locate the point. Then you will apply firm, sustained pressure to the area. The point will most likely be tender, but don’t shy away from that sensation; press the point so that you can feel it, but it is not too uncomfortable. Hold it for 30 seconds to a minute.
These are the points:
Liver 3 (Taichong): This point is the source point on the Liver channel and it is one of the primary points for moving Liver Qi. Follow this link to a YouTube video on how to find this point.
Large Intestine 4 (Hegu): This point is also a source point, but in this case it is for the Large Intestine channel. The Large Intestine and Stomach channels hold the most Qi in the body, so stimulating this point moves all of the Qi strongly and will assist the Liver as well. Follow this link to a YouTube video on how to find this point.
Ren 6 (Qihai): This point is found about an inch and a half below the belly button. It is a major point for regulating Qi in the lower abdomen and pelvic area. Follow this link to a YouTube video on how to find this point.
8. Meditation. Stress! It activates the “fight or flight” response in the nervous system, which is a good thing if you are running from a bear, but not so great if you are worried about an exam that is weeks away. Stress stimulates the body to produce certain hormones like cortisol and adrenaline, which cause systemic inflammation over time. This is not helpful for PMS symptoms. Meditation is a great way to learn to manage and alleviate stress. There are many kinds of meditation from mantras to focusing on breath. You can do it on your own or do guided meditations. A great free app for guided meditations is called Insight Timer. I would encourage you to explore the different kinds of meditation and see what works best for you.
If after trying these tips, you find that you are still struggling with PMS symptoms, Balance Studio can help. We can figure out together what your specific patterns and imbalances are, and through acupuncture and herbal formulas, better balance your hormones and get you back on track. You shouldn’t have to live a life where you dread your period every month. If you aren’t sure if acupuncture is right for you, please call me at 720-297-2622 or click here to schedule a free 15-minute consultation either in person or over the phone. You don’t have to suffer, you can get relief. Let me help.
PMS, or premenstrual syndrome, is a condition that unfortunately many menstruating individuals will experience in their lifetime. The severity varies from person to person, ranging from mild discomfort to severe symptoms that affect their ability to go to work or other daily activities. When symptoms become this severe the syndrome is called premenstrual dysphoric disorder (PMDD).
The symptoms of PMS usually start several days before the period begins and include irritability, mood swings, tender distended breasts, painful cramps, headaches, digestive upsets, depression, anxiety, and fatigue. From a Western medical perspective, these symptoms begin a few days after ovulation, when estrogen and progesterone levels begin to drop because the egg has not been fertilized. From a Chinese medical perspective, the individual’s Liver Qi (capital letter connotes TCM terminology for Liver including the organ and the channel) has become stagnant or isn’t moving properly; this root imbalance causes the many symptoms of PMS.
How does the liver affect your menstrual cycle? As most people know from jokes about alcohol consumption, it is the liver’s job to process or metabolize various substances in the body to break them down or filter them out of the bloodstream. This is not only true for things like alcohol and medications that we consume from the external environment, but it is also true for substances that our body makes internally, such as steroids and hormones. In short, it is the liver’s job to metabolize or break down hormones like estrogen and progesterone. If this doesn’t happen properly, it can lead to hormone imbalances in the menstrual cycle, and thus unwanted symptoms of PMS.
This next part is an oversimplification of a traditional Chinese medicine (TCM) diagnosis, but I don’t think any of you want to read an article long enough to explain everything in detail. So from a TCM standpoint we want to support the Liver so it can do its job correctly. Now, there are other organ systems that might also be involved depending on the specific symptoms and patterns of the individual, but for our purposes today we will just leave it at that. We are going to support the Liver. How can you do this on your own? Well, here are eight things you can do to reduce your symptoms.
1. Eliminate the following kinds of foods: dairy, greasy/fatty, and spicy foods. Why, you may ask, do I have to give up my bacon cheeseburger with a milkshake? Well, there are probably many good reasons to do that, but I will break it down for you as related to PMS.
Dairy products often have hormones or antibiotics in them, and since we are trying to balance hormones, it is best to avoid them.
Greasy/ fatty foods require the gallbladder to pump out bile in order to break down the fat. The gallbladder is closely related to the liver in physiology. Remember, we are trying to support the liver, not give it more work to do, so give the gallbladder some time off.
Spicy foods can increase what we in TCM call Heat in the body, which can loosely be translated as inflammation. Spicy foods can increase this phenomenon and exacerbate PMS symptoms.
2. Avoid refined sugars and alcohol. I know, such a buzzkill! However, remember to keep your eye on the ball. A happy liver will make all the difference in your symptoms. The liver has to metabolize the alcohol and transform any excess sugars, also known as glucose, to glycogen and then store it. All work and no play makes the liver, well, a cranky boy in this case.
3. Consume more iodine-rich foods like eggs, codfish, shrimp, seaweed or kelp. Use Google; there are many more to choose from. You might be thinking “Iodine? I thought that was for thyroid health?” Indeed, you would be correct. The endocrine system, which includes all of our hormones and the glands that produce them, is vast and complicated. In brief, the hormones that the thyroid creates directly influence the hormones and tissues of the female reproductive system. For example, too little thyroid hormone, or hypothyroidism, can lead to heavy and irregular periods, so supporting your thyroid is a pretty good idea if you are having complications with PMS. Side note: Avoid table salt; it will cause more fluid retention, which is not what we are going for.
4. Consume more foods that are bitter. From a TCM perspective, bitter foods reduce Heat in the body. Heat or inflammation can make PMS symptoms worse. Examples of bitter foods are: broccoli, kale, arugula, and celery. There are more of course but these are ones you can find easily in your local market.
5. Consume more foods that are sour. Sour foods help to counteract more fatty foods and help in the absorption of minerals in our digestive tract. Therefore, they are very good for the liver. Are you picking up on a theme yet?
6. Practice Qi Gong or Tai Chi. Qi Gong and Tai Chi are ancient movement methods used in China to assist in the cultivation and movement of Qi in the body. If you remember earlier in the blog I mentioned that, from a TCM point of view, PMS is largely due to Liver Qi stagnation? Well, Qi Gong and Tai Chi are a great way to get the Qi moving. There are multiple videos on YouTube with different routines, including this one that I enjoy, but I encourage you to search online for one that works best for you.
7. Acupressure massage. Stimulating acupuncture points is very helpful in moving Qi and treating various conditions. You may have guessed already: I am going to include two points that will help move Liver Qi and one point that will help regulate the Qi in the lower abdomen and pelvic area. To properly do acupressure, follow these steps: First, you will locate the point. Then you will apply firm, sustained pressure to the area. The point will most likely be tender, but don’t shy away from that sensation; press the point so that you can feel it, but it is not too uncomfortable. Hold it for 30 seconds to a minute.
These are the points:
Liver 3 (Taichong): This point is the source point on the Liver channel and it is one of the primary points for moving Liver Qi. Follow this link to a YouTube video on how to find this point.
Large Intestine 4 (Hegu): This point is also a source point, but in this case it is for the Large Intestine channel. The Large Intestine and Stomach channels hold the most Qi in the body, so stimulating this point moves all of the Qi strongly and will assist the Liver as well. Follow this link to a YouTube video on how to find this point.
Ren 6 (Qihai): This point is found about an inch and a half below the belly button. It is a major point for regulating Qi in the lower abdomen and pelvic area. Follow this link to a YouTube video on how to find this point.
8. Meditation. Stress! It activates the “fight or flight” response in the nervous system, which is a good thing if you are running from a bear, but not so great if you are worried about an exam that is weeks away. Stress stimulates the body to produce certain hormones like cortisol and adrenaline, which cause systemic inflammation over time. This is not helpful for PMS symptoms. Meditation is a great way to learn to manage and alleviate stress. There are many kinds of meditation from mantras to focusing on breath. You can do it on your own or do guided meditations. A great free app for guided meditations is called Insight Timer. I would encourage you to explore the different kinds of meditation and see what works best for you.
If after trying these tips, you find that you are still struggling with PMS symptoms, Balance Studio can help. We can figure out together what your specific patterns and imbalances are, and through acupuncture and herbal formulas, better balance your hormones and get you back on track. You shouldn’t have to live a life where you dread your period every month. If you aren’t sure if acupuncture is right for you, please call me at 720-297-2622 or click here to schedule a free 15-minute consultation either in person or over the phone. You don’t have to suffer, you can get relief. Let me help.