It is not fully understood why some women struggle with premenstrual syndrome (PMS), but it is a common disorder that 40-60% of reproductive-aged women experience due to changing hormone levels. PMS can cause a myriad of symptoms, from emotional irritability and sadness to physical effects such as cramping, general aches, and breast tenderness. Why do some women suffer more than others? It may be due to a genetic predisposition or certain hormones impacting brain receptors differently from one person to another. A 2010 study (Gollanberg et al.) attempted to identify factors and predict which individuals may be most at risk for more severe symptoms before and during their period.  

The most enlightening information from the study revealed: “stress reduction programs may be an effective, non-pharmaceutical treatment for physical and psychological symptom relief.”

Women who reported high-stress levels two weeks prior to their menstrual cycle were 2-3 times more likely to suffer from PMS symptoms. Noted symptoms included mood swings, anxiety, sleep disturbances and even body aches such as low back pain, cramps, headaches, and bloating

Levels of stress and how it is managed differ from one woman to the next, and the same for PMS. We know chronic stress negatively impacts health, from the digestive system to headaches, blood pressure etc. Remember that stress is a hormonal response in the body, and the increase of hormones (including the stress hormone cortisol) affects the hypothalamus/pituitary/ovary interaction impacting PMS symptoms or, in severe cases, resulting in irregular periods.

Manage Stress to Help Manage PMS

Some stress in life is a good thing and plays a role in protecting the body, but when stress levels are not managed, it can have negative ramifications. There will always be stressors, but better managing your stress and how your body responds to stress can help reduce not only PMS symptoms but other health conditions. Creating an atmosphere for healing is an excellent first step. Aim for healthy thoughts, acting to change things, laughter, meditation and reaching out for social support. But do not forget to provide the brain and body with the nutrients it needs to better handle, adapt, and recover from its continued stress responses.

Manage The Stress Response to Better Manage PMS

Considering how closely related the hormonal system is. It is important to manage your stress response to help alleviate some symptoms associated with PMS, such as irritability, mood swings, sadness, anxiety, and insomnia. Consider these targeted supplements for PMS stress symptoms.

Manage your Stress & Anxiety Response

Feeling sad, depressed, crying easily and apathetic can be draining. Natural Factors Stress Relax Serenity formula is a unique mix of adaptogenic herbs designed to promote emotional well-being. It is suitable for helping to manage mood or anxiety and has been formulated to assist with a broad spectrum of stress-related disorders.

If you feel anxious about your menstrual cycle, consider Veeva Anxiety for Teens or Veeva Anxiety for adults ( over 18). Veeva anxiety supplements are the first product of its kind formatted and licensed by Health Canada specifically to relieve occasional anxiety. Veeva Teen contains B6, which is a secondary supplement suggested to help manage mood symptoms associated with PMS

• Relieves anxiety
• Reduces nervousness
• Promotes relaxation
• Increases energy
• Strengthens resistance to stress
• Relieves nervousness and agitation/restlessness due to mental stress

B Vitamins are essential if you are not consuming enough of the right foods ( high in Vitamin B).   The different forms of Vitamin B found in a complex perform numerous functions in the body. One of which is supporting the central nervous system and brain neurotransmitters (serotonin), the happy hormone.   Check your B complex dosage and ensure that it contains at least 25-50 mg of Vitamin B6, which is not only more closely associated with serotonin, it often runs depleted in women on birth control medication. MegaFood Balanced B Complex is a nice option with its balanced ratio of FoodState® B complex vitamins and nourishing real food like organic kale and brown rice.*

Balance Hormones

During the luteal phase of menstruation, estrogen and progesterone rise and fall dramatically. Try supporting the hormonal shifts with specific supplements that help to balance the hormone fluctuations

Smart Solutions CycleSmart is for menstruating women experiencing symptoms of PMS, painful periods or an irregular cycle. Cyclesmart provides nutrients to help balance hormones naturally.

• Relieves premenstrual symptoms
• It helps stabilize menstrual cycle irregularities
• Relieves PMS symptoms
• Supports a healthy estrogen metabolism and promotes a healthy estrogen metabolite ratio
• It helps reduce the severity of symptoms associated with recurrent breast pain (cyclical mastalgia)
• Supports the production of desirable estrogen metabolism
• Provides factors for BPA detoxification
• It helps support estrogen metabolism by promoting a higher good estrogen (2-hydroxyestrone) to bad estrogen (16-hydroestrone) ratio

Smart Solutions EstroSmart is for women (18+) EstroSmart supports the production of desirable estrogen metabolism, which helps maintain a healthy estrogen-to-progesterone balance. The nutrients found in Estrosmart help maintain a healthy estrogen-to-progesterone balance and provide antioxidants and factors for BPA detoxification. Liver-supportive herbs assist in the detoxification pathways necessary for optimal hormone balance.

• Maintains healthy estrogen-to-progesterone balance
• It helps reduce the severity of symptoms associated with recurrent breast pain (cyclical mastalgia)
• Supports the production of desirable estrogen metabolism
• Provides antioxidants and factors for BPA detoxification
• It helps support estrogen metabolism by promoting a higher good estrogen (2-hydroxyestrone) to bad estrogen (16-hydroestrone) ratio
• Supports estrogen-to-progesterone balance
• Supports detoxification

Magnesium supplements are beneficial for reducing cramping, insomnia, water retention and moods, especially if you are low and not consuming enough magnesium-rich foods (almonds, green leafy vegetables, peanuts). Natural Factors Key Lime chewable is an excellent option for young women.