Understanding Menstrual Pain, PMS, and PMDD: Causes and Natural Remedies for Relief

Menstrual pain, discomfort, PMS (premenstrual syndrome), and PMDD (premenstrual dysphoric disorder) are incredibly common, affecting millions of women worldwide. Research shows that 90% of women experience some form of PMS, and up to 8% suffer from PMDD, a severe and debilitating form of premenstrual symptoms. What’s alarming is that these issues are not only prevalent but seem to be on the rise. But why? Let’s dive into the contributing factors and explore holistic, effective ways to improve menstrual health.

Why Are Menstrual Issues on the Rise?

1. Microplastics and Endocrine Disruptors

One major culprit is exposure to microplastics and endocrine-disrupting chemicals (EDCs) found in everyday products. Studies reveal that 90% of the population has detectable microplastics in their bloodstreams, and these tiny particles release chemicals that interfere with hormone function.

Exposure to microplastics and endocrine-disrupting chemicals can contribute to PMS and painful periods.

Common sources include:

• Cosmetics (e.g., phthalates in fragrances and parabens in lotions)

• Household cleaning products (e.g., BPA and triclosan)

• Plastics used in packaging, bottles, and utensils

  
  

These chemicals mimic or block natural hormones, leading to hormonal imbalances that exacerbate menstrual pain and PMS.

2. Diet and Lifestyle Factors

A diet high in processed foods, alcohol, and caffeine, coupled with poor sleep and sedentary habits, also disrupts hormonal balance. These factors increase inflammation, hinder liver detoxification (essential for hormone processing), and create mineral deficiencies, worsening symptoms like cramping and mood swings.

The occasional drink is fine, but regular alcohol consumption can lead to PMS and painful periods.

3. Overuse of NSAIDs for Pain Relief

NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen are a go-to for menstrual pain, but they may be counterproductive when used regularly.

While they provide temporary relief, studies show that they can:

• Damage gut health, leading to poor nutrient absorption

• Increase prostaglandin production by hindering the liver’s ability to metabolize estrogen. Excess levels of prostaglandins (lipids responsible for helping the uterus to contract to allow the lining of the uterus to shed) can cause the uterus to contract too strongly, causing severe pain

• Contribute to chronic pain by masking the root cause instead of addressing it

  
  

4. Hormonal Birth Control

Many women turn to hormonal birth control to manage period pain, but this approach often causes more harm than good.

Hormonal birth control:

• Mask underlying issues like endometriosis or hormonal imbalances

• Depletes essential nutrients like magnesium, B vitamins, and zinc

• Can lead to breakthrough bleeding (or spotting), mood swings, and even worsen PMS symptoms over time

• Can lead to serious health issues including cancer.

While often taken to manage PMS and painful periods, hormonal birth control can actually cause more harm than good.

A Better Approach: Natural Remedies and Cycle Syncing

1. Cycle Syncing

Cycle syncing is a powerful way to balance hormones and reduce menstrual discomfort. This approach involves tailoring your lifestyle, exercise, and diet to the four phases of your menstrual cycle:

• Menstrual phase: Rest and replenish with iron-rich foods and gentle stretching. Get plenty of sleep.

• Follicular phase: Incorporate lighter, energizing exercises and high-fiber foods. Develop creative endeavors.

• Ovulatory phase: Focus on antioxidants and moderate cardio. Take advantage of confidence and creativity: execute projects, ask for that raise, confront what needs to be done.

• Luteal phase: Prioritize magnesium, healthy fats, and stress management. Be easy on yourself, as serotonin drops. Prioritize self care and self compassion.

  
  
  
  

  

  Cycle syncing is an effective way to manage PMS and painful periods.

  
  

2. Dietary Adjustments

Eliminating inflammatory foods and incorporating whole, nutrient-dense options can significantly improve hormonal health.

Avoid:

• Alcohol

• Caffeine

• Processed and sugary foods

Focus on:

• Cruciferous vegetables (e.g., broccoli, kale) to support liver detoxification

• Omega-3s from flaxseeds or fish for anti-inflammatory benefits

• Magnesium-rich foods like dark leafy greens and nuts to ease cramps

  
  
  
  

  

  Incorporating foods such as cruciferous vegetables, dark leafy greens and avocado, while avoiding trigger food and drink such as processed foods and caffeine, can help prevent PMS and painful periods.

  
  

3. Herbal Remedies

Herbs are a fantastic way to replenish minerals, support the body, and get to the root of hormonal imbalances.

Some key herbs include:

• Chaste Tree Berry: Balances progesterone and eases PMS symptoms

• Cramp Bark: Relieves cramps and muscle tension

• Ashwagandha: Supports stress management and adrenal health

• Dandelion Root: Helps the liver metabolize excess hormones and reduces bloating

• Damiana: Supports energy, mood, digestion and libido.

  
  

These herbs can be found working synergistically together in the Cycle Sisters Cycle Sync 4 Pack, a 1-month supply 4 pack of a tincture for each menstrual phase: menstruation, follicular, ovulation and luteal. This is a natural remedy to support PMS and menstrual discomfort that gets to the root cause of cycle struggles, as well as prevents them altogether.

The Cycle Sync 4 Pack is a 1 month supply of 4 tinctures, one for each menstrual phase, each individually formulated to support the unique experiences of that phase.

4. Lifestyle Changes

Incorporating regular exercise, prioritizing 8-10 hours of quality sleep, and reducing stress can make a world of difference. Yoga, walking, and strength training are excellent options for hormone support.

Women need more sleep than men due to their changing hormones.

The Benefits of a Holistic Approach

Unlike temporary fixes like NSAIDs or hormonal birth control, natural remedies and cycle syncing address the root cause of menstrual discomfort. By balancing hormones, reducing inflammation, and supporting the body’s natural rhythms, you can experience lasting relief from period pain and PMS symptoms.

At Cycle Sisters Apothecary, we’re committed to helping women embrace their cycles with natural solutions. Our herbal tinctures and teas are specifically crafted to nourish your body, balance your hormones, and ease menstrual discomfort—all while supporting your overall health.

References

1. Endocrine Society: The Impact of EDCs on Hormonal Health

2. National Institutes of Health: Diet, Lifestyle, and Menstrual Health

3. Journal of Pain Research: NSAID Use and Long-Term Menstrual Pain Outcomes

4. American Journal of Obstetrics & Gynecology: Effects of Hormonal Contraceptives on PMS and Cycle Regulation