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PMS (premenstrual syndrome) (Ayurveda does not have one specific Sanskrit term for PMS. However, it can be correlated with concepts such as Rituvyateeta Kalaja Pitta Vata Vriddhi (attributed to aggravated Vata and Pitta doshas during the luteal phase), Udavarta (reversed Vata movement causing disruptions), Kashtartava (painful menses or menstruation with discomforts), and Pittavritta Vyana Vayu (Vyana Vayu obstructed by aggravated Pitta).)
Premenstrual syndrome (PMS) is a common condition characterized by a group of physical and emotional symptoms that many women experience in the one to two weeks before their menstrual period starts. These symptoms typically resolve around the time menstrual bleeding begins or shortly thereafter. PMS is thought to be related to the changing hormone levels of the menstrual cycle, particularly fluctuations in estrogen and progesterone. While most women experience some premenstrual symptoms, for some, these symptoms can be severe enough to disrupt daily life. A more severe form of PMS is known as Premenstrual Dysphoric Disorder (PMDD).
Common symptoms
Irritability and mood swings
Anxiety and tension
Depression or feelings of sadness
Trouble sleeping (insomnia or sleeping too much)
Fatigue and feeling tired
Bloating or a gassy feeling
Breast tenderness or swelling
Headaches or backaches
Food cravings or changes in appetite
Difficulty concentrating or brain fog
Constipation or diarrhea
Acne flare-ups
Cramping in the pelvic area
Changes in sex drive
Clumsiness
Lower tolerance for noise or light
Possible causes
Cyclic changes in hormones: Fluctuations in estrogen and progesterone levels during the menstrual cycle are believed to be a primary factor.
Chemical changes in the brain: Fluctuations of neurotransmitters like serotonin, which play a crucial role in mood states, may contribute to PMS symptoms. Insufficient serotonin can lead to depression, fatigue, food cravings, and sleep problems.
Genetic predisposition: Some women may be more sensitive to hormonal fluctuations due to genetic factors.
Other factors: High stress levels, a personal or family history of depression or anxiety disorders, and a history of postpartum depression can increase the likelihood of experiencing PMS.
Medical treatment
Lifestyle changes: Regular exercise, a well-balanced diet (increasing protein, whole grains, vegetables, fruits, and decreasing salt, sugar, caffeine, and alcohol), adequate sleep, and stress reduction techniques (yoga, meditation).
Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce pain, cramping, and breast discomfort.
Diuretics ('water pills'): May be prescribed to reduce fluid retention, bloating, and breast tenderness.
Hormonal contraceptives: Birth control pills can regulate hormonal fluctuations and may help relieve both physical and emotional PMS symptoms.
Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) are often effective, especially for severe PMS or PMDD, to reduce mood symptoms. They can be taken daily or during the two weeks before menstruation.
Anti-anxiety medication: May be used for severe anxiety.
Nutritional supplements: Calcium, magnesium, and vitamin B6 may help reduce some PMS symptoms.
Ayurvedic perspective
Ayurveda views Premenstrual Syndrome (PMS) as a result of imbalances in the body's doshas, primarily Vata and Pitta, and sometimes Kapha. It is considered an abnormal reaction or response to normal hormonal changes that occur during the Rituvyateeta Kala (luteal phase) of the menstrual cycle. PMS symptoms are often seen as a monthly report card on nutrition, hydration, stress, and dosha balance. The pathophysiology of PMS in Ayurveda can align with concepts like Udavarta, which describes reversed Vata movement causing disruptions in the digestive, neurological, and reproductive systems. Impaired Agni (digestive fire) leading to Ama (toxic metabolic byproducts) can also obstruct Artavavaha Srotas (channels carrying menstrual flow), contributing to PMS symptoms. Emotional and psychological symptoms are also recognized, reflecting imbalances in manasika (psychological) doshas.
Ayurvedic dietary guidelines
Favor warm, nourishing, and easily digestible foods like soups, stews, cooked vegetables, and herbal teas.
Incorporate ghee, dates, jaggery, and warming spices like ginger, cinnamon, cumin, and fennel.
Increase intake of fruits, vegetables (especially leafy greens for magnesium), lentils, and whole grains.
Drink adequate warm water and herbal teas (ginger, cumin-fennel, chamomile, tulsi).
Avoid caffeine, alcohol, processed foods, refined sugar, and excessive salt.
Limit cold, raw, pungent, spicy, and sour foods.
Avoid gas-producing foods like cruciferous vegetables (cabbage, cauliflower, kale, broccoli, Brussels sprouts), white potatoes, and large beans (chickpeas, kidney, pinto, black beans) if Vata is imbalanced.
For Pitta imbalance, avoid hot, spicy, and oily foods. Consume cooling foods like cucumber, watermelon, coconut water, mint, and fennel.
For Kapha imbalance, have lighter meals and incorporate bitter, pungent, and astringent tastes.
Engage in moderate exercise like yoga, walking, or swimming to promote circulation, reduce stress, and improve mood. Gentle yoga asanas like Balasana (Child's Pose) and Supta Baddha Konasana (Reclined Butterfly Pose) can relieve cramps. Avoid intense physical exercise during actual menstruation.
Practice meditation, pranayama (breathing exercises like honeybee breathing, victorious breath, alternate nostril breathing), and deep breathing to reduce anxiety, stress, and mood swings.
Establish consistent sleep routines, avoid electronic devices before bedtime, and create a calm sleep environment to support natural circadian rhythms and hormonal balance.
Limit screens and intense activities during your cycle.
Keep your body hydrated, especially during menstrual days.
Pay attention to your digestive system, as menstrual cramps are often associated with digestive symptoms. Support Agni (digestive fire).
