Premenstrual Syndrome (PMS) is a group of physical, emotional, and behavioral symptoms occurring cyclically in the luteal phase of the menstrual cycle (1–2 weeks before menstruation). Symptoms typically resolve with the onset of menstruation.

Symptoms of PMS

Physical Symptoms:

• Bloating and water retention
• Breast tenderness
• Headache or migraines
• Fatigue and lethargy
• Joint or muscle pain
• Digestive issues (constipation or diarrhea)

Emotional and Behavioral Symptoms:

• Irritability or mood swings
• Anxiety or depression
• Difficulty concentrating
• Sleep disturbances
• Increased appetite or food cravings

Ayurvedic Perspective on PMS

In Ayurveda, PMS is associated with an imbalance of Vata, Pitta, or Kapha doshas, depending on the type and nature of the symptoms. PMS is also linked to the improper functioning of the Artava dhatu (reproductive system) and accumulation of toxins (Ama) in the body.

Types of PMS Based on Doshas:

1. Vata Imbalance: Anxiety, insomnia, constipation, and lower abdominal cramps.
2. Pitta Imbalance: Irritability, anger, acne, and inflammation.
3. Kapha Imbalance: Bloating, water retention, lethargy, and excessive cravings.

Ayurvedic Treatment for PMS

Ayurvedic treatment aims to balance the doshas, detoxify the body, and strengthen reproductive health.

1. Herbal Remedies:

• Shatavari (Asparagus racemosus): Supports hormonal balance and alleviates emotional symptoms.
• Ashwagandha (Withania somnifera): Reduces stress, anxiety, and fatigue.
• Gokshura (Tribulus terrestris): Reduces bloating and supports urinary health.
• Dashamoola: A classical herbal preparation for pain relief and inflammation.
• Aloe Vera Juice: Promotes hormonal balance and alleviates cramps.
• Turmeric (Curcuma longa): Reduces inflammation and improves overall health.

2. Dietary Recommendations:

• Include fresh fruits, vegetables, whole grains, and nuts.
• Avoid processed foods, caffeine, and excessive sugar.
• Use warming spices like cumin, coriander, and fennel to balance digestion.
• Drink herbal teas like ginger tea or chamomile tea for relaxation.

3. Panchakarma Therapies:

• Virechana (Purgation): Detoxifies the body and balances Pitta dosha.
• Abhyanga (Oil Massage): Relieves pain, reduces stress, and balances Vata.
• Basti (Enema Therapy): Helps manage Vata-related symptoms like cramps and constipation.

4. Lifestyle Changes:

• Practice stress management techniques like yoga, meditation, and deep breathing exercises.
• Regular exercise such as walking, light yoga, or stretching.
• Maintain a consistent sleep schedule.

5. Specific Yoga Poses for PMS Relief:

• Child’s Pose (Balasana): Relieves lower back pain and promotes relaxation.
• Cat-Cow Pose (Marjaryasana-Bitilasana): Eases menstrual cramps.
• Seated Forward Bend (Paschimottanasana): Reduces bloating and calms the mind.

Ayurvedic Home Remedies for PMS

1. Ginger Tea: Boil 1 tsp of grated ginger in water, strain, and drink twice daily to reduce cramps.
2. Fenugreek Water: Soak fenugreek seeds overnight and drink the water in the morning to reduce bloating.
3. Sesame Seeds with Jaggery: Consuming a mixture of sesame seeds and jaggery helps regulate hormonal imbalances.
4. Warm Milk with Nutmeg: Promotes better sleep and reduces anxiety.

Preventive Tips

• Maintain a regular, balanced diet and stay hydrated.
• Avoid cold, raw, or heavy-to-digest foods, especially before menstruation.
• Incorporate stress-reducing activities like mindfulness and journaling.
• Keep a menstrual diary to track symptoms and identify triggers.