Managing PMS with Chinese Medicine, Acupuncture, and Nutrition
Premenstrual Syndrome (PMS) is a common issue affecting many women, presenting symptoms such as bloating, mood swings, fatigue, breast tenderness, and cravings. From a Chinese Medicine (TCM) perspective, PMS is often linked to Liver Qi stagnation, Spleen Qi deficiency, and sometimes Blood stasis or damp accumulation. A holistic approach using acupuncture, dietary therapy, and lifestyle adjustments can help bring balance and alleviate symptoms.
The Role of Chinese Medicine and Acupuncture
In TCM, the Liver is responsible for the smooth flow of Qi and Blood throughout the body. When Liver Qi becomes stagnant—often due to stress, poor diet, or lack of movement—it can manifest as mood swings, irritability, cramps, and breast tenderness. The Liver is the organ that processes fat-soluble waste (which includes hormones!), so anything that increases hormones in the body (for example estrogen or adrenaline)will overwhelm and overload the Liver. Acupuncture helps regulate the Liver, support the Spleen, and promote circulation, reducing PMS symptoms naturally. Key acupuncture points such as Liver 3 (Taichong), Spleen 6 (Sanyinjiao), and Ren 6 (Qihai) are commonly used to restore balance.
The Power of Nutrition
Food is medicine in TCM, and eating the right foods can help ease PMS symptoms while avoiding those that disrupt hormonal balance.
Eat More:
1. Beans & Legumes – High in fiber, beans help the body eliminate excess estrogen through the digestive system, preventing hormonal imbalances that worsen PMS. Read my article about beans liver health here.
2. Protein – Lean proteins such as eggs, poultry, and fish support stable blood sugar levels and nourish the Spleen, preventing energy crashes and cravings.
3. Leafy Greens – Spinach, kale, and Swiss chard are rich in magnesium and iron, which help relax muscles, reduce cramps, and support Blood health.
Avoid:
1. Fragrances & Endocrine Disruptors – Many synthetic fragrances in perfumes, body care, and cleaning products contain endocrine-disrupting chemicals that mimic estrogen and contribute to hormonal imbalances. Even essential oils have been shown to increase adrenaline and estrogen in the body. To keep hormone levels in a healthy range, opt for unscented alternatives.
2. Sugar & Processed Foods – Excess sugar weakens the Spleen, contributes to dampness, and worsens mood swings and bloating. Sugar increases adrenaline and estrogen in the body. This includes natural forms of sugar too.
3. Caffeine & Alcohol – Both deplete Yin, overstimulate the nervous system, and can exacerbate PMS symptoms such as anxiety and breast tenderness. Caffeine increases estrogen and adrenaline in the body.
4. Stress– Chronic stress stagnates Liver Qi, leading to irritability, cramps, and headaches. Practices such as meditation, acupuncture, and gentle movement and stretching exercises (especially of the hips and shoulders) can help restore balance.
5. Saturated Fats & Dairy – Saturated fats, particularly from dairy, are not efficiently used by the body and can contribute to inflammation and hormonal imbalance. Reducing or eliminating dairy can help support hormonal regulation and ease PMS symptoms. Instead stick to lean proteins (lean red meat, chicken/turkey breast, fish, seafood) and unsaturated fats (nuts, seeds, avocados, olives, olive oil, and avocado oil). Dairy also contains a lot of growth hormones and sugar which can increase estrogen in the body. Dairy and saturated fats could potentially help someone with low hormones (estrogen for example), but could be detrimental for those with high hormones/estrogen as seen in pms.
Bringing It All Together
By incorporating acupuncture, a balanced diet rich in beans, protein, and leafy greens, and eliminating estrogen-disrupting substances, you can naturally support your hormonal health and reduce PMS symptoms. A TCM-based approach encourages long-term harmony and well-being, allowing you to feel your best throughout your cycle. And if you want to learn more about nutrition, check out my Nutrition Course.