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PMS & Menstrual Health

The following recommendations may be helpful to extend or improve the results of mental health treatments provided by Wells Medicine and may be helpful on their own. These supplementary resources and advice are not exhaustive and do not serve as medical advice or substitute for medical care.

While treatments provided by Wells Medicine do not have an impact on hormones, hormone regulation can have a great impact on your mood. The more you can do outside the clinic to work with your hormones and better understand them, the greater control you will feel. Medications, supplements, and lifestyle choices can provide chemical assistance in regulating your hormones to keep them more stable. It is also important to take the time to understand how your menstrual cycle influences your mood to better predict and account for how it will impact your daily life. 

It can be helpful to work your life around what you know to expect with your cycle. For example, you can avoid overbooking your schedule or build in extra time for yourself during the days you know you will be more prone to stress. It is important to have realistic expectations for yourself and to avoid being overly critical when you understand the hormonal reasons behind how you feel. Additionally, the ability to recognize the times when turmoil is directly caused or exacerbated by your cycle allows you to reassure yourself that it will end.


Coping Strategies

  • Non-drug ways to manage PMS – PDF
  • Learn to Live – Cognitive Behavioral Therapy course
  • Acupuncture
  • Regular aerobic exercise – as simple as brisk walking. Aim for at least 30 minutes most days of the week.
  • Eat a number of small meals throughout the day to maintain a more stable blood sugar level. Limiting caffeine, chocolate, and alcohol can also improve symptoms, especially during the two weeks before the start of the menstrual cycle.

Midlife & Menopause

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Below is a list of vitamins, herbs, and supplements that may be useful for managing PMS and menstrual health.
Be aware of what other medications you are taking that may be disrupted by or already contain dosages of these supplements.

For PMS

  • Calcium 1200mg daily can reduce bloating, food cravings and cramps.
  • Magnesium 
  • Vitamin E Mixed Tocopherol 300-400 IU daily can reduce breast pain. Patients with diabetes or heart disease should contact their doctor before taking.
  • Vitamin B6 50mg during luteal phase (ovulation to start of menstrual period).
  • Chasteberry (Vitex agnus castus) 20-40mg daily can reduce estrogen and increase progesterone levels.
  • DIM

For UTIs

  • Cornsilk
  • Uva ursi
  • Nettle leaf tea
  • Cranberry & D mannose

For Heavy Periods

  • Crampbark raspberry leaf
  • Scheduled NSAIDs
  • DIM

Wells Medicine may facilitate lab testing or review of lab tests which may be helpful for determining strategies for managing PMS and menstrual health for some patients. For more information, speak with us about this option.

Supplements
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