PMS & PMDD Explained: Root Causes, Hormones, and Holistic Treatment Options | Episode 20 cover art

PMS & PMDD Explained: Root Causes, Hormones, and Holistic Treatment Options | Episode 20

PMS & PMDD Explained: Root Causes, Hormones, and Holistic Treatment Options | Episode 20

Listen for free

View show details

LIMITED TIME OFFER | Get 2 Months for ₹5/month

About this listen

 In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, dives deep into PMS (premenstrual syndrome) and PMDD (premenstrual dysphoric disorder). She explains why PMS is not normal, explores the root causes behind luteal-phase mood and physical symptoms, and outlines a comprehensive, holistic framework for treatment — from nutrition and lifestyle to supplements, hormone testing, and medical therapies. In This Episode, You’ll Learn: 💡 What PMS and PMDD Actually Are PMS occurs during the luteal phase (after ovulation, before your period)Common symptoms: irritability, rage, mood swings, headaches, cramps, breast tendernessPMDD is a more severe form with debilitating mood symptoms that impair daily functioningPMS should not be normalized — symptoms almost always indicate an underlying imbalance 🩺 Root Causes of PMS & PMDD Blood sugar instability (increased insulin resistance during the luteal phase)InflammationHormonal imbalances (estrogen, progesterone, LH, FSH)Poor-quality or absent ovulationGut and detox pathway dysfunctionChronic stress and elevated cortisol 🍽️ How to Eat During the Luteal Phase Your body needs more calories, rest, and nutrients after ovulationAim for a 1:1 ratio of protein to carbohydratesIncrease carbohydrates, but choose high-quality sources: Seed breadsProtein pastasBrown rice and wild rice Always pair carbohydrates with proteinAvoid large amounts of sugar, which fuel inflammation and worsen mood symptoms 🥑 Anti-Inflammatory Foods That Reduce PMS Symptoms Omega-3–rich foods: Fish (2–3x/week)Chia seedsFlax seeds Leafy greens for antioxidants: KaleArugulaSpinach Turmeric for inflammation reduction (cook with it or add to drinks) 🧠 Why Blood Sugar Matters for Mood Blood sugar spikes increase inflammationInflammation disrupts neurotransmitters in the brainThis directly worsens irritability, rage, anxiety, and depression in the luteal phaseContinuous glucose monitoring can be helpful during this phase 🧪 Hormone Testing for PMS & PMDD Test hormones during the luteal phase (typically ~7 days after ovulation)Check: EstrogenProgesteroneLH and FSH Consider testing on your worst symptom day if symptoms spike just before your periodMapping hormone patterns helps identify crashes, imbalances, and estrogen dominance ⚖️ Common Hormone Imbalances Linked to PMS Low progesteroneHigh estrogen (estrogen dominance)Rapid estrogen drops before menstruationAnovulation (periods without ovulation) 🌿 Supplements Used for PMS & PMDD (Based on Labs) Vitex (chasteberry) to support hormone productionOmega-3s (~1,000 mg daily if not eating enough fish)Magnesium for mood and muscle relaxationL-theanine and GABA for mood and anxiety support (taken at night)Adaptogens for stress-related PMS: AshwagandhaRhodiola DIM or calcium d-glucarate for estrogen metabolism (only if estrogen is high) ⚠️ Important Note on Supplements Supplements should always be chosen based on your specific hormone profile. Do not take estrogen-lowering supplements if estrogen is already low. 💊 Medical Treatment Options (When Needed) Bioidentical progesterone during the luteal phase for low progesteroneBioidentical estradiol for estrogen crashes or severe luteal symptoms“Bridge dosing” to prevent sudden hormone drops before your periodSSRIs/SNRIs (e.g., sertraline/Zoloft): Can be used as needed or only during the luteal phaseDo not require daily, long-term use in many cases 🏃 Lifestyle Factors That Matter in the Luteal Phase Adequate calories and protein to support hormone productionExercise to help metabolize hormones (can tolerate higher intensity if well-fueled)Daily bowel movements to support estrogen detoxificationStress reduction to lower cortisol and improve mood regulation 🧬 Real Patient Case Highlight A patient with severe rage and PMS symptoms was found to be: Not ovulatingEstrogen dominantInsulin resistantAfter blood sugar regulation, cyclic progesterone, and nutrition changes, she resumed ovulation, normalized her luteal phase, and felt like herself again. Key Takeaways: PMS and PMDD are not normal and should not be dismissed. Luteal-phase symptoms are signals of deeper hormonal, metabolic, or inflammatory issues. Targeted nutrition, hormone testing, supplements, and — when needed — medical therapy can dramatically improve symptoms. Feeling amazing every day is possible with the right support. Resources & Next Steps: If you experience PMS, PMDD, migraines, mood swings, or luteal-phase discomfort, schedule a consultation with Dr. Sarah and her team. They take a root-cause, personalized approach to hormone health. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility on Instagram & TikTok
No reviews yet