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by Jane Smolnik, N.D., Certified Intuitive, Herbalist and Iridologist
NOTE: This information is NOT intended to treat, cure, or prevent any disease. The FDA has not
evaluated or approved these statements. Please seek proper diagnosis and treatment whenever
needed.
PMS is not a mental disorder or disease! It has become a commonly accepted syndrome, so we
accept it as 'normal', but its symptoms are actually the body's way of signaling that something is
wrong and that we are out of balance.
During our monthly moon cycle, we are more sensitive, more intuitive. Demand your right to sacred
space and allow yourself to take a retreat during your cycle, even for 1 day. Sit and take time to reflect.
Don't deny that we are more sensitive, more powerful and have an open psyche during our cycle.
Native American Women traditionally went into a "Moon Hut" when they were on their cycle to reflect,
share their insights and wisdom, and not let the outside world interfere with receiving guidance.
Perhaps the first few days, create your own inner "Moon Hut". Go on a journey and find a large special,
smooth rock. Heat it till gently warm. Place the warm rock on your abdomen while lying down to relieve
cramps. (Hot water bottles work great too.) Have some herb teas, massages, light a candle, take a
bath, meditate, listen to your inner psyche (it is wide open right now). Take time to Tune In! Enjoy it! It
is a sacred and honored time.
Prepare yourself for a little time off (take 1-2 days off). Allow all inessential things to go. Delegate
responsibility! Have some meals prepared ahead of time (keep something in the freezer). Clean your
house before it starts. Nourish yourself. Honor yourself! Let your family know that you're taking some
time for yourself. Spend time with a close woman-friend or sister. Consider this your "special time"
each month.
PMS symptoms are not normal, but common. They are your body's way of saying "pay attention,
something's not right." Use dietary care, a good attitude, and herbs to nourish yourself. If your
hormones are out of balance, remember it takes three full cycles for herbals to create balance within
your body.
1. Normalize estrogen and progesterone (to prevent hormone imbalance). VITEX - From the day of
ovulation to bleeding time. Brings balance to your estrogen and progesterone levels. Normalizes
pituitary function. BLACK COHOSH -Normalizes menstruation and hormone balance. Anti-
spasmodic, eases menstrual cramps, smoothes the muscles. Use with Vitex to balance hormones.
Has Estrogenic effect. RASPBERRY LEAVES - and SQUAW VINE - in teas are great uterine tonics!
Good for painful periods. WILD YAM - Balances your progesterone! Also anti-spasmodic, relieves
dysmenorrhea, uterine pains.DONG QUAI - regulates and normalizes hormone production.
Estrogenic. For menstrual irregularities.FALSE UNICORN ROOT -Excellent Uterine tonic that also
normalizes and balances hormones.
'Natural Progesterone Cream' made from Wild Yam should be used regularly, 3 weeks a month, (it
MUST say UPS Progesterone, made from Wild Yam) use 1/4 tsp. rubbed into breasts, belly, neck, or
arms. It acts as a precursor for not only progesterone, but also helps build Estrogen and other
hormones. Greatly reduces risk of breast cancer, and increases bone density!
2. Nervine Tonics (to ease tension and irritability) MOTHERWORT - Specific for PMS mood changes
(and Menopausal), anxiety or tension. You can use 5 drops every 10 minutes till things are better.
Excellent heart tonic to relieve palpitations! SKULLCAP - Use throughout the month, or larger doses
from ovulation throughout bleeding time. Both relaxing and toning, eases pre-menstrual tension.
VALERIAN - Relieves anxiety and tension, both mentally and physically. Use for cramps, headaches.
3. Diuretics (for water retention, bloating) DANDELION LEAF - Safe and effective diuretic. Does not
deplete the body of potassium like drug store diuretics, in fact it is high in potassium. Great for the
kidneys! YARROW - Strengthens the reproductive tract as a tonic, as it relieves fluid. As a bitter it is
good for the liver to break down excess hormones. Use as extract or teas. Helps reduce excessive
bleeding!
4. Anti-Spasmodics - (to ease painful cramping- alternate- hot water bottle, then ice pack)
CRAMPBARK - Remarkably effective uterine nervine to relax uterine muscles, relieves cramping and
pain. (Helps to prevent threatened miscarriage) As an astringent, it helps treating excessive blood
loss! BLACK HAW - Cousin to Crampbark, very similar. A powerful uterine relaxant, has pain reducing
and anti-inflammatory effects, relaxes the female reproductive organs. WILD YAM - Excellent uterine
tonic! As an anti-spasmodic, it goes directly to the bottom of the problem. It gives the uterine strength
and tone over time, relieves pain. An Adaptogen. Use uterine tonics like Wild Yam for any scarred,
damaged, or unhealthy tissue.
5. Excessive Bleeding- To strengthen the liver and endocrine glands use Vitex, Yellow Dock,
Burdock, etc. Use Lady’s Mantle, Shepards Purse, or Yarrow before and during cycle to reduce
excess bleeding.
6. Exercise and Relaxation. Keep yourself strong and flexible! Learn to relax and relieve any
stresses. Do Yoga and stretching all month. All exercise makes your next cycle better. Include lots of
sex, it increases blood flow, and gives you warmth and love! Use relaxation exercises like meditating,
yoga, Tai Chi, using tapes, sounds of nature, visualizations, walks in nature, dancing. Massages are
great in the pelvic region. Helps relieve congestion. Give yourself Baths, Massages, Gifts, Walks,
Meditation, Friends, Facials, Love, and Time!
7. Nourish Your Body - Adjust Your Diet! Reduce and eliminate ALL Caffeine! (Coffee, Chocolate,
aspirin, tea) It worsens and stimulates calcium loss, as well as B2 and B12. Take cat-naps, meditate,
or exercise to get more energy! Remove all salt 10 days before your period. It makes you retain water
and makes you anxious. Dairy and cheese has lots of salt, fats, and protein. For calcium use calcium
citrate, drink Nettles, Raspberry leaf, Dandelion leaf and Oatstraw tea, and eat sea-vegetables like
kelp, dulse, hijiki, or nori. Eliminate all animal fats. Have a whole food and varied diet. Enjoy a feast of
different nutrients, easily digested proteins, fruits, vegetables, nuts and seeds (sprouts are great),
and whole grains.
8. Blood Sugar Regulation - Start at the Liver! Yarrow, Motherwort, and Dandelion Root are all bitters.
(Bitters stimulate the liver.) Even out your activities. Exercise more. When you are tired, if you exercise
and have something bitter, it gets things moving. Rest if you need to. Endives, escarole, chicory, and
dandelion leaves are all bitter dark greens. Avoid sugars! Enjoy a sweet carrot. Life is bitter and
sweet. Learn to enjoy bitter tastes. Use Milk Thistle seed to nourish a taxed or damaged liver.
9. Calcium - Eat sesame seeds, tahini, raw nuts, cashews, almonds, dark leafy green veggies.
Seaweeds and kelp are extremely high in calcium! Use Nettles, Oatstraw, Horsetail, and Alfalfa in
your daily teas. Coffee, Salt, and carbonated beverages (even seltzer water) make you excrete calcium
- avoid! Can use Calcium Citrate.
10. Backaches & Headaches - Valerian and Wild Yam (internally) will relax muscle tension. Stretch
and exercise daily to strengthen the muscles throughout the month. Vervain, Willow Bark,
Meadowsweet are all good for relieving pain and inflammation (they act like natural aspirin). Violet
leaves and flowers are also rich in salicylic acid. Massage with St. Johnswort Oil for Backaches.
Lavender and Rosemary Essential Oil massaged on the temples will help relieve pain (or use them
in a bath!). Feverfew helps relieve and prevent migraines!
11. Iron Deficiency - Causes Fatigue and low energy. Inorganic supplements may cause many
health problems (get your iron from plant sources!) Constipation and upset stomach usually result.
Dandelion, Nettles, Yellow Dock, Barberry, Licorice Root are all very high in Iron. Dark Leafy green and
dark red veggies, Blackstrap Molasses (70% iron), figs, dried prunes, apricots, seaweed and kelp,
wheat germ and brewers yeast, egg yolks, seeds and nuts are also very high. Use cast iron pots for
cooking soups and stews.
6 Categories of PMS Symptoms -
all can co-exist
Type A - ANXIETY - Irritability, Mood swings, nervous tension. Magnesium deficiency. Women usually
eat 5 times more dairy than they should! Reduce animal fats. Use Vitex. Decrease refined sugar. B6
(50-100Mg.) daily reduces excess estrogen, increases low progesterone. Decrease coffee, hot
spices. Cleanse the liver with Yellow Dock! Valerian or Skullcap will help.
Type C - CRAVINGS - High appetite for refined carbohydrates, hypoglycemic fatigue, low magnesium.
Avoid chocolates and sweets - they make the blood sugar level drop faster, requiring more sweets.
Use Bitters (Dandelion, Yarrow, Chicory). Evening Primrose Oil (1000 Mg a day) starting 3 days before
signs until menses can be helpful. Have more magnesium than calcium.
Type D -DEPRESSION - Emotional lows, confusion, accident-prone, weepy. Can co-exist with anxiety
and rage. This is a symptom of hormone imbalance! These women usually have too much
progesterone with too little estrogen. Strengthen the liver, which regulates your hormones! Use
Dandelion root, Burdock, or Yellow Dock. Increase B Complex, Take Nervine Herbs (Skullcap,
Valerian, St. Johnswort) Use Oats or Oatstraw and edible seaweeds. Chromium helps.
Type R - RETENTION - Edema, secondary stress, high estrogen. B6 helps, Vit. E reduces breast
tenderness, swelling. Decrease nicotine, caffeine, sugar, and salt. Use Herbal diuretics -Dandelion
and Yarrow, not over the counter ones! B-Complex, Zinc, complex carbohydrates, fiber, and bitters.
Type P - PAIN - Decreased pain threshold and aching. Increase Magnesium and calcium. Use more
nervine herbs (Chamomile, Valerian, Skullcap) See headaches above.
Type S - SKIN - Acne from high levels of androgens during stress. Made worse by animal fats and
dairy. Reduce calcium supplements and use whole food diet based on greens, fruits, complex
carbohydrates, vegetable proteins. Useful herbs -Yellow Dock, Burdock, Dandelion, Motherwort,
Raspberry.
Listen to your body, it speaks to you! It is very old in our modern society. Tailor your monthly needs
according to what your body is asking for. You will find balance and joy in your monthly cycle. Some
cramping is actually good for strengthening the uterus muscles. If you're in poor health, it could mean
that you need a cleansing! Drink lots of carrot juice before your period to thin the blood. Fast on
vegetable juices, herb teas, broths to nourish your system while giving your digestive tract a rest.
Bring your body and your life back into alignment. PMS is our monthly Truth and Consequences! Any
Pain or discomfort is a signal to pay attention. To put it simply - LOVE YOUR BODY!!!
Recommended Reading:
Herbal Healing for Women By Rosemary Gladstar-Fireside
Publ.
Hygieia: A Woman's Herbal by Jeanine Parvati. Freestone
press.
The Roots of Healing by Deb Soule, Citadel
Press.
The Wise Woman Herbals by Susun Weed, Ashtree
publ.
The New Our Bodies, Ourselves: Updated and Expanded for the 90's By the Boston Womens Health
Collective
Women's Bodies, Women's Wisdom by Dr. Christiane Northrup
For more info and a personal phone consultation, please contact Jane Smolnik, ND at 828-777-
JANE