Introduction

Do you find that your mood changes with your menstrual cycle each month? Are you more tense, angry or irritable in the week before your period? This article looks at which are the best herbs for premenstrual tension and irritability.

What is PMS?

Premenstrual syndrome is a collection of symptoms that occur in the days prior to your period and end within a few days after your period begins.  These symptoms can be physical or they can affect mood. Among the most common PMS symptoms is an increase in feelings of mental tension, irritability, and sometimes anger.

What Causes PMS?

The menstrual cycle consists of:

  • Menstruation which is when your period occurs. The day your period starts is day 1 of your menstrual cycle.
  • The follicular phase where an egg matures in the ovary. This begins on day 1 of your menstrual cycle.
  • Ovulation where the mature egg is released from the ovary. This occurs mid-cycle around day 14 of your menstrual cycle.
  • The luteal phase which occurs from ovulation until your next period.

During the menstrual cycle there are fluctuations in reproductive hormones such as oestrogen and progesterone. The exact cause of PMS is not fully understood. However, it is likely that fluctuations in reproductive hormones interact with neurotransmitters that affect mood mood, including GABA, dopamine and serotonin. PMS occurs during the luteal phase of the menstrual cycle, usually in just the last few days.

For some women the mood changes that occur are severe and disruptive, and a diagnosis of premenstrual dysphoric disorder is made. It is also possible for an existing mental health disorder to worsen premenstrually. Therefore, if you feel that your mood changes are severe and are having a significant negative impact upon your life, then please consult with your GP or another medical professional.

What Can Help?

  • Eating regular meals
  • Avoid refined sugars and carbohydrates and stick to complex wholegrain carbohydrates
  • A diet rich in nuts, seeds and pulses
  • Ensure you have plenty of omega 3 fatty acids in your diet
  • Reduce alcohol consumptions, particularly in the second half of the cycle
  • Take regular exercise
  • Relaxation and stress management. See also My Absolute Top 5 Easy Ways to Empower You to Beat Stress Naturally
  • A multivitamin and mineral supplement providing good levels of B vitamins, vitamin D, magnesium and zinc may be helpful. Choose one that is formulated especially for women of menstruating age.

Which are the Best Herbs for Premenstrual Tension and Irritability?

Lavender

Lavender (Lavandula angustifolia) is a lovely herb that has relaxing and uplifting qualities.  It is especially useful if you are edgy, tense, or tend to feel angry or irritable.  This herb is fast acting and so is useful to take daily where stress and tension is an ongoing issue, but it is equally useful when used only on the days where premenstrual symptoms are present.  The dried herb can be used to make a tea blend, but it tastes very strong and so benefits from being blended with other herbs.  Lavender blends well with lemon balm and rose.

Lemon Balm

Lemon balm (Melissa officinalis) helps to gently soothe, relax, and calm whilst also being uplifting.  It is a lovely herb that gently relaxes you and calms an overactive, busy mind.  The uplifting edge is useful if you also feeling low.  Lemon balm really is best taken as a fresh herb so use the tincture made from the fresh herb or pick the fresh leaves and add to boiling water.  This is not a fast-acting herb and so it is best used frequently throughout the month to gently soothe away any mental tension.  Do not take this herb if you have any thyroid problems or are taking thyroid medication.

Rose

Rose (Rosa spp.) petals are known for their relaxing and soothing properties.  The petals of a number of species are used.  Rose is very cooling and makes an excellent remedy for irritability and anger.  The dried petals can be made into a tea but are strong tasting and rose is a gentle remedy that benefits from being blended with other herbs.  Rose blends well with lavender and lemon balm. Avoid in pregnancy.

Motherwort

Motherwort (Leonorus cardiaca) is quite sedating and works best taken over a longer period.  This herb is useful where there is ongoing stress, tension, or anxiety, to help make you feel calm and relaxed.  Motherwort has a particular action on the heart and is used where there are heart palpitations due to stress.  Do not take motherwort if you suffer from thyroid problems or are taking thyroid medication. Avoid during pregnancy.

Ashwaganda

Ashwaganda (Withania somnifera) is a nervine tonic which is used to strengthen the nerves whenever there is stress.  Use to help build resilience to stress and combat fatigue.  It may be overheating for very ‘hot’ people so may not be suitable if you are prone to severe anger or anxiety. If you have ongoing stress then consider adding a nerve tonic alongside any relaxing herbs. Ashwaganda can be used as a tincture. Avoid in pregnancy.

Skullcap

Skullcap (Scutellaria lateriflora) is another nervine tonic herb that helps to strengthen the nervous system.  It is particularly helpful when stress is due to overwork.  Skullcap is very relaxing and is a good alternative to ashwaganda if you are a ‘hot’ person.  Use the dried herb or the tincture.  Make sure you buy from a trusted source because this herb is expensive and it is sometimes adulterated with other, less safe, plants.

Milk Thistle

Milk thistle (Carduus marianus) is a well-known liver herb that helps to both improve liver health and function.  It also improves detoxification and enhances bile flow.  Herbalists often add a liver herb to help clear excess hormones from your system. Milk thistle is available as a tincture or can be easily found as capsules or tablets.  The seeds of the plant are used.

Summary

PMS occurs in the days leading up to the period and among the most common symptoms are feelings of mental tension and irritability. Although the cause of PMS is not fully understood there are some practical lifestyle and dietary changes that can help. So which herbs are the best for premenstrual tension and irritability? Relaxing herbs such as lavender and lemon balm can be helpful for these mood symptoms. Nerve tonics such as ashwaganda and skullcap can be helpful where ongoing stress is a problem and liver herbs including milk thistle can help eliminate excess hormones.

Cautions

Consult your Medical Herbalist, GP or pharmacist before using herbs if you:

  • Take any medication
  • Have a medical condition
  • Are pregnant or breastfeeding

If you are struggling with anxiety, depression or stress please seek advice from a medical professional. It is best to not try and deal with these difficulties alone.

If you would like to find out more about a herbal consultation please book your free discovery call here.

Disclaimer

This article does not substitute for professional medical advice or treatment

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