A Naturopaths perspective on PMS

PMS (also known as pre-menstrual syndrome) is a collective of symptoms that occurs towards the end of your cycle leading up to your period – which is also known as the luteal phase. PMS is considered common; however, it should not be considered as normal. From a Naturopaths perspective, you should be experiencing no symptoms leading up to or during your period!

 Classic psychological symptoms of PMS can look something like anxiety, tearfulness, irritability, depressed mood, as well as feeling tense or self-conscious.
Physical symptoms of PMS include bloating, abdominal pain, cramping, water retention/swelling, breast tenderness, headaches, fatigue, sleep issues, food cravings, appetite changes, acne, and the list goes on!

Why does PMS occur?

 The research isn't 100% clear on the exact cause of PMS, but it is well-known that it involves a complex interplay of hormones and neurotransmitters. Research indicates that PMS arises from an irregular or amplified response to the cyclical changes in female hormones, affecting neurotransmitter processes.

It's important to note that PMS doesn't simply stem from hormonal imbalances but is influenced by a multitude of factors. Research shows that diet, exercise, sleep, inflammation, blood sugar levels, nutrient deficiencies, and genetic factors also play a role in PMS.

Types of PMS and the hormones involved:

 PMS-A (Anxiety): This includes mood changes, increased anxiety, and feelings of irritability throughout the luteal phase, commonly a few days before your period (end of luteal phase). It is believed PMS-A is caused by an imbalance between progesterone (being lower than normal) in comparison to estrogen. Having lower progesterone affects neurotransmitters such as GABA, which is responsible for promoting a sense of calm in the brain.

PMS-C (Cravings): PMS-C type commonly includes cravings for carbohydrate dense foods. Blood sugar and neurotransmitter imbalances most likely play a role in this type of PMS – causing additional symptoms of headaches, fatigue, dizziness, and heart palpitations.

PMS-D (Depression): People with PMS-D experience depressed feelings, forgetfulness, and tearfulness in the luteal phase. The sudden decline in estrogen in the end of the luteal phase is believed to contribute to these low moods by impacting serotonin (our happy hormone) in the brain. Generally, these mood changes stabilise during menstruation. PMDD is a more severe version of PMS-D.

PMS-H (Hyper-Hydration): PMS-H causes excess fluid retention, resulting in symptoms like bloating, breast tenderness, swelling in the hands and feet, and fluctuations in weight, primarily attributed to water retention. Hormones such as estrogen and progesterone influence electrolyte balance and hydration, and a deficiency in magnesium may also contribute to PMS-H.

PMS-P (Pain): PMS-P causes pelvic pain and cramping in the lead up to menstruation. The pain is caused by an increase in certain inflammatory hormones that cause the contraction of pelvic muscles. It’s important to investigate PMS pain with a practitioner to determine if it’s another sort of inflammatory condition such as endometriosis.

Naturopathic Treatment

Treatment is individualised based on your presenting symptoms, driving factors, and overall constitution. Treatment may include:

• Herbal Medicine

• Nutritional supplementation

• Dietary advice

• Lifestyle advice

If you are wanting further support you can book in for an initial consultation or a FREE discovery call to chat about how Naturopathy can benefit you.Happy New Year to all of you! January often comes with mixed emotions.

The holidays give us time to rest, travel, and enjoy ourselves, but returning to work can feel abrupt and overwhelming after a good, long break. Sleep patterns can be disrupted, energy can feel low, and the mental load of daily life suddenly switches back on.

If you’re finding the transition back to work harder than expected, you’re not alone and there’s nothing “wrong” with you. From a Chinese medicine perspective, this is a very common post-holiday pattern, and one we see every January.

Why You Feel Flat, Tense, or Drained

Over the holiday period, routines tend to loosen. Late nights, heavier meals, alcohol, travel, and less or more movement than usual all impact the body’s internal balance. When work resumes, the nervous system is suddenly asked to perform again often before it’s ready.

In Chinese medicine, this can show up as:

●      Low energy and motivation (Qi deficiency)

●      Poor sleep or a restless mind (nervous system overdrive)

●      Digestive sluggishness (Spleen & Stomach imbalance)

●      Tension, irritability, or headaches (Liver Qi stagnation)

For many people, especially those who menstruate, this disruption doesn’t just affect energy and mood but it can also impact hormonal balance and menstrual cycles.

Stress, irregular sleep, and changes in routine can contribute to:

●      Delayed or early periods

●      Increased PMS or emotional sensitivity

●      More painful periods or heavier/lighter bleeding

●      Fatigue that feels worse around the cycle

This is because stress and exhaustion affect how the body regulates hormones, blood flow, and recovery all of which are closely linked in Chinese medicine.

This combination can make going back to work feel exhausting, stressful, and emotionally heavy, even if you enjoyed your break.

How Acupuncture Helps You Destress and Restore Energy

Acupuncture doesn’t just treat symptoms, it works with your nervous system to help the body reset its baseline, or return to balance more quickly than it would on its own. We use specific techniques and point combinations to calm stress responses while gently rebuilding energy and supporting hormonal regulation.

Depending on what your body needs, treatments may focus on:

●      Down-regulating the stress response, helping your body move out of “fight or flight” and into a calmer state

●      Improving circulation and Qi and blood flow, so energy and hormones don’t feel stuck or depleted

●      Supporting restorative sleep, which is essential for energy, mood, and hormone balance

●      Easing muscle tension accumulated from travel, desk work, or stress

Many patients notice that after treatment, they feel calmer but also clearer and more energised. Periods may feel more regular, PMS more manageable, and energy more consistent across the cycle. This makes returning to work feel more manageable, rather than overwhelming.

A Gentle Reset, Not a Hard Push

January doesn’t need extreme or intense resolutions. The body responds better to gentle, consistent support. Acupuncture works well alongside simple changes like returning to regular sleep times, eating warm nourishing foods, and easing back into movement.

Think of this time as realignment, not punishment.

Start the Year Without Burning Out

You don’t need to “push through” exhaustion, stress, or hormonal symptoms to be productive. With the right support, it’s possible to return to work feeling grounded, focused, and more like yourself again.

As the year begins, we’re here to help you reset your body and mind and to support your energy, hormones, and overall balance so you can step back into daily life with less stress and a sense of wellbeing that actually lasts.

Catie is a Naturopath at DCNMC. If you are wanting to learn more about how Catie can help you on your healing journey, she offers Complimentary Discovery Calls. Catie is available for appointments on Tuesday & Saturday.