What are natural remedies for PMS?

For natural remedies to alleviate symptoms of premenstrual syndrome (PMS), Andrew Huberman highlights several options:

1. Omega-3 Fatty Acids: Omega-3s have been shown to reduce the severity of PMS symptoms, particularly pain-related symptoms like headaches. They also offer anti-inflammatory benefits, which can help with overall discomfort 1.

2. Nutrition: Focusing on a diet with adequate fiber can help manage inflammation levels. Women typically get less fiber than needed, so incorporating more fiber-rich foods is beneficial. This helps stabilize blood sugar levels and supports gut health, which might improve overall well-being during PMS 2.

3. Herbal Supplements: Some herbal remedies might offer relief, though evidence varies in strength. Apigenin, found in chamomile, has mild anti-estrogen effects and can reduce anxiety, which might help with stress-related symptoms of PMS. Evening primrose oil and turmeric could also be explored for their potential benefits 3 4.

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     1

     Omega-3 Fatty Acids

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     2

     Nutrition and Wellness

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     3

     Herbal Remedies for Headaches

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     4

     Calming with Apigenin

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     5

     Sleep and Hormones

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4. Sleep Optimization: Addressing sleep hygiene is critical due to hormonal influences on sleep architecture during the menstrual cycle. Practices like maintaining a cool, comfortable sleep environment, and possibly using supplements like theanine and apigenin, can support better sleep and mood stabilization 5.

These natural approaches focus on diet, supplements, and sleep management to alleviate PMS symptoms. It's advisable to consult with a healthcare provider before starting any new supplement or significant lifestyle change.