PMS - PMDD
Premenstrual Symptoms/Dysphoric Disorder
Holistic therapies
These therapies provides more natural, gentle and personalised ways to ease the symptoms during PMS/PMDD, reduce stress, improve well-being, and promote long-term hormonal harmony.
YOGA
Certain yoga poses relieve pelvic tension, support circulation, and reduce irritabilit
ACUNPUNCTURE
Help regulate hormones by stimulating specific points that support the endocrine and nervous systems
Guided meditation and breathing exercises reduce cortisol levels and ease mood swings
REFLEXOLOGY
-Balancing hormones: Stimulating reflex zones linked to the ovaries, pituitary gland, and adrenal glands may support better hormonal regulation throughout the cycle. -Reducing stress: Reflexology is deeply calming. Lowering stress can reduce cortisol levels, which may help ease PMS symptoms like irritability, anxiety, and fatigue. -Improving circulation: Better blood flow supports the uterus and can help reduce bloating and menstrual cramps. - Regulating the nervous system: Targeting the solar plexus and spinal reflex zones may promote emotional stability and ease tension.
AROMATHERAPY
Essential oils like lavender, geranium, and clary sage have been shown to help reduce anxiety, breast pain, and cramps Use a diffuser, roller, or bath oil.
MEDITATION & BREATHWORK
SUPPLEMENT & HERBAL SUPPORT
Always consult your practitioner before starting supplements, especially if you are on medications or HRT.
Raspberry Leaf Tea
Tones the uterus, reduces cramps and heavy bleeding
Chasteberry (Vitex Agnus-Castus)
alances hormones, especially progesterone → reduces breast pain, mood symptoms, irregular cycles.
Vitamin B6
Improves mood, reduces irritability, bloating, and cravings.
Magnesium (Especially Magnesium Glycinate or Citrate)
Reduces mood swings, bloating, anxiety, and breast tenderness.
Nutrition & Diet
Food choices can significantly influence PMS and PMDD. Focus on nutrients that support hormone detoxification, reduce inflammation, and stabilise blood sugar.
LEAFY GREENS & CRUCIROUS VEGETABLES
Rich in magnesium and calcium to ease cramps, reduce water retention, and support hormonal balance
OILY FISH
Provide omega-3s and collagen to reduce cramps, support mood, and improve gut health
IRON RICH MEATS
Support energy and reduce fatigue
BERRIES & CITRUS FRUITS
Balance blood sugar and ease mood swings and cravings
MAGNESIEUM RICH FOOD
Ease cramps, irritability, and fatigue by supporting muscle and nerve function
BRIGHT FRUITS
Vitamin B6 and C help boost energy, reduce cravings, and fight inflammation.
Reduce sugar, caffeine, and alcohol to avoid triggering symptoms
INNOVATION
INFRARED SAUNA & LIGHT THERAPY
Helps relieve menstrual cramping by reducing inflammation and promoting tissue oxygenation Red/NIR light may support the hypothalamic-pituitary-adrenal (HPA) axis, helping regulate cortisol. Reduces PMS-related anxiety, irritability, and fatigue, and may increase serotonin and endorphin levels.
WEARABLE TECH
Targets cramps, back pain, and tension associated with PMS and PMDD-Offers adjustable intensity for personalised comfort
AI-Powered Cycle Apps
AI to correlate symptoms, hormones, and lifestyle triggers. Some offer saliva-based hormone test kits and tailor recommendations in real time.
Neurostimulation for Mood & Cramps
Help regulate the autonomic nervous system, reduce anxiety, and support hormone balance.
PMS (Premenstrual Syndrome) and PMDD (Premenstrual Dysphoric Disorder) are hormone-related conditions that affect mood, energy, digestion, and emotional balance in the days or weeks before menstruation.
While PMS is more common and milder, PMDD causes intense emotional and physical symptoms that can disrupt daily life.
A holistic approach can help by addressing root causes—like hormonal imbalances, gut health, and stress
The information provided is for educational and supportive purposes only and does not replace medical advice. Please consult your GP or a qualified healthcare professional before making any decisions regarding your health.
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