Physician’s Guide To Manage And Relieve PMS

WE COMBINE THE WISDOM OF TRADITIONAL CHINESE MEDICINE, MODERN TECHNOLOGY, AND PATIENT-CENTERED CARE FOR YOU TO THRIVE IN TODAY’S FAST-PACED WORLD. Share Do you feel tired, easily frustrated and suffer from painful abdominal cramps before your period every month? If so, you may be suffering from Premenstrual Syndrome (PMS)! What is Premenstrual Syndrome? Premenstrual Syndrome, or PMS, refers to a group of symptoms experienced by women 1-2 weeks before their period arrives. Common symptoms of PMS include mood swings and irritability, abdominal bloating or cramps, breast tenderness, headache, fatigue, and so on. [1] It is widely believed that PMS happens due to a drop in female hormone levels (namely estrogen and progesterone) before their period. [2] PMS is a cause of concern as it happens in 90% of women [3], with some experiencing symptoms so severe that it makes it hard for them to report to work or go to school. PMS in TCM Perspective According to TCM theory, PMS is commonly linked to stagnant Liver Qi and stagnation of Qi and Blood in the body. The Liver is closely linked to our emotions, and stagnation of Liver Qi in our body may be the cause of irritability and mood swings. It is also said that where there is stagnation of Qi and Blood, pain will occur. As such, stagnation of Qi and Blood may result in symptoms like abdominal pain, cramps, and fatigue How can we prevent and manage PMS via TCM? For those of us who find it annoying to deal with PMS every month, fret not as we can reduce the severity of symptoms just by making a few changes to our diet and lifestyle! Here are a few TCM home remedies you can try to combat PMS: 1. Diet Reduce intake of cold drinks and substitute with warm ginger tea Cold Womb Syndrome is said to be the biggest culprit of painful period cramps. It is caused by excessive exposure to cold environments, such as being in an air-conditioned room for long hours, or over-consuming cold and raw foods such as sushi, sashimi, and cold drinks. To combat Cold Womb Syndrome, reduce intake of cold drinks. Instead, sip on hot or warm beverages to warm up the body and relieve cramps. A popular TCM drink that you can take during PMS is Brown Sugar Ginger Tea as it is easy to drink and can help to combat coldness in the womb. Reduce intake of processed foods and substitute with whole foods Before your period, the changes in hormonal level may also increase hunger and make you crave unhealthy foods like snacks and sugary drinks. However, these foods tend to worsen PMS instead of alleviating it. To manage PMS, we recommend reducing sugar intake and substituting these high sodium processed foods with healthier options such as whole grains, lean protein, and fiber-packed fruits and vegetables. [4] Incorporating these healthy foods into your diet can also help reduce hormonal acne that happens before your period. Reduce Caffeine intake Caffeine can worsen PMS by keeping you awake at night and making you more anxious. Reduce your caffeine intake by cutting out caffeinated drinks like tea and coffee and substitute with non-caffeinated beverages like water or herb teas. Stay hydrated by drinking up! Bloating and water retention happen as a result of high sodium concentration in the body, which is caused by not drinking enough water. As such, you should stay hydrated and keep sodium levels low in order to reduce bloating and water retention. 2. Lifestyle Exercise regularlyExercising 2-3 times a week for at least 30 minutes each time can help to regulate hormone levels, boost mood and productivity, and may even reduce period cramps over time. [5] During the first few days of your period, you may want to substitute intensive exercises with light exercises to ease your body into moving about. Do stretches Back ache is a common symptom of PMS. Doing lower back and hamstring stretches can help to relieve back ache and muscle fatigue. Get sufficient restBuild good sleeping habits by having a regular sleep schedule. Turn off notifications on your devices and avoid looking at digital screens 2 hours before sleeping. This will improve sleep quality and help you feel more energized in the morning. [1] Keep warmWear clothes that keep you warm and avoid exposing your tummy. TCM believes that exposing the belly button will lead to Cold Womb Syndrome and worsen PMS 3. Other Remedies To relieve painful cramps, place a heat pack or hot water bottle over the lower abdomen until the pain goes away. A herbal heat pack that contains warming and blood–circulating herbs such as Mugwort works wonders for this! 4. Organ deficiencies Studies have shown that acupuncture can help to relieve symptoms of PMS. [6] We can achieve a similar effect with acupressure massage that can be done at home without the use of needles! Here are some acupoints you can try massaging at home: 合谷穴 (He Gu Acupoint) Location: Tender point found on the back of the hand between the thumb and the index finger. Function: He Gu Acupoint is a common point used to relieve pain and can help to relieve painful period cramps. How to massage: Press the acupoint with your other thumb and massage for 1 minute each time 太冲穴 (Tai Chong Acupoint) Location: Tender point between the big toe and second toe. Function: Tai Chong Acupoint belongs to the Liver meridian and can help to improve Qi circulation to help improve mood and reduce irritability. How to massage: Press on the acupoint with your thumb and massage for 1 minute each time 气海穴 (Qi Hai Acupoint) Location: 1.5 inches below the belly button. Function: Qi Hai literally translates to “Sea of Energy” and is believed to be the point on the body where Qi gathers. Pressing this acupoint can help to increase Qi and energy and reduce bloating. How to massage: Press with your index and middle finger and massage for 1