PMS from an Ayurvedic point of view, is viewed primarily as a Vata, Pitta and Kapha imbalance. The condition can also be brought on by low Ojas (our radiance) , which can cause disruptive fluctuations in the hormonal cycle, and hence can cause many of the symptoms associated with PMS.
Vata Type PMS
Caused by a Vata provoking lifestyle - variable routines, intake of cold, dry, light foods, excessive exercise, travel and stress. As indicated above, Low Ojas can also be a contributing factor. Physical symptoms include constipation, headache and severe cramping pain. Mood swings, insomnia, fear, getting easily irritated and feeling anxious are some emotional symptoms one can observe. Symptoms are worse during Vata times -pre-dawn and pre-dusk (2:00-6:00 am and pm)
Nutrition for Vata Type PMS
· Reduce or avoid dry foods like crackers, chips, and popcorn.
· Pungent, bitter tastes aggravate Vata and should be avoided.
· Cut down dehydrating beverages like coffee and alcohol.
· Avoid heavily refined foods like white flour and sugar.
· Reduce cold and raw foods, such as salads and frozen desserts.
· Reduce gas-forming foods like kidney beans, bubbly water, and cruciferous vegetables.
· Drink warm water.
· Increase good fats in the diet from nuts, dairy, and good oils.
· If you crave meat, eat meat soup.
· During your period, eat only warm, moist, grounding foods - nothing cold.
· Consume meals rather than snacking
· When eating or drinking, squat or sit down.
Cyclic balance for Vata Type PMS
Establishing stable routines (Dinacharya) to balance out Vata’s inherent variability or instability is of great importance. Reducing the overall amount of activity and practicing gentle yoga, meditation to promote inner calmness is also important.
· Go to bed early.
· Shut all screens off one hour before bed.
· Reduce food intake at night, and enjoy more at midday.
· Wear loose clothing.
· Practice relaxing your abdomen.
· Do not suppress the urge to pee, pass wind, or poop.
· Keep warm.
Optimal rest for Vata type PMS
· Wind down your exercise during the week leading up to your period.
· Rest on the first two or three days of bleeding.
· Enjoy a bath, a walk, read, and take time to daydream.
· Indulge in a therapeutic oil massage to the body where you’re feeling constriction/stagnation.
Pitta Type PMS
Caused by a pitta provoking lifestyle such as intake of hot, oily foods, excessive work and competitiveness and intensity. Low ojas can also be a contributing factor. Physical symptoms may include skin rashes and acne. There may be diarrhea, thirst, sweating or fever. Emotional symptoms include emotional mood swings, irritability and anger. Symptoms are worse during Pitta times – pre-dawn and pre-dusk (10:00 – 2:00 am and pm)
Nutrition for Pitta type PMS
· Limit or stay away from foods that are salty, sour, and spicy, such as salted nuts, fermented foods, and chillies.
· Reduce acidic beverages like orange juice, coffee and alcohol (especially red wine)
· Reduce or avoid fried foods.
· Drink warm water and mint tea.
· Savour fruits that are naturally sweet and juicy, particularly red grapes, plums, and pomegranates.
· Consume cooked vegetables to help cleanse the blood.
· Increase soft, gently spiced, sweet foods like khichdi.
· During your period eat more cooked foods and fewer raw vegetables.
· Practice sitting down on the ground while eating.
Cyclic balance for Pitta type PMS
Stable routines (Dinacharya) along with less intense lifestyle and relaxation are very important to balance out. Also important are cooling the body and mind, eliminating stimulants and getting some rest.
· Complete your 8 hrs of sleep.
· Get to bed early by 10 P.M.
· Reduce food intake at night and enjoy more at midday.
· Wear loose clothing.
· Practice relaxing your abdomen.
Optimal rest for Pitta type PMS
· Rest as much as you can on the first days of bleeding.
· Try and schedule less during the heavy days.
· Stay away from trigger points that can cause you stress.
· Stress reduction through Meditation, walks in nature and Yoga
Kapha Type PMS
Kapha type PMS is characterized by water retention, nausea, swollen breasts, edema, stiffness in joints, dull pain or cramps, and sluggishness. Being extremely sentimental, tearful and unstable can be seen in this type. Many times women are susceptible to flu and mucus discharges increase. Symptoms are worse during Kapha times – early morning and early evening (6:00 – 10:00 am and pm)
Nutrition for Kapha type PMS
· Pungent, astringent and bitter tastes best pacify Kapha dosha.
· It is also best to avoid refined foods (maida, bread), junk foods, frozen foods, cold drinks, caffeine and alcohol.
· Reduce oily, sweet and salty foods like takeout, oily meets, dairy and pastries.
· Enjoy more astringent stone fruits and berries, cooked greens and digestive spices such as ginger, black pepper , fennel etc.
· Drink ginger tea.
· Favour cooked food over raw.
Cyclic balance for Kapha type PMS
· Avoid sleeping in the daytime especially after your meals.
· Avoid oversleeping especially into the late morning hours.
· Eat a light dinner.
· Do not suppress the urge to pee, pass gas and poop.
Optimal rest for Kapha type PMS
· Practice vigorous / stimulating Yoga
· Vigorous pranayama such as kapalabhati is a good way to combat flu-like symptoms.
· Self-massage (garshana ) with oil on the lower abdomen.
· Move ( walk / dance. etc) for 45 minutes or so on a daily basis.
· If you are someone who goes to the gym, avoid lifting heavy weights. This may stress the uterus.
By aligning with Ayurvedic wisdom through mindful eating, balanced routines, and conscious self-care women can experience a smoother, more harmonious menstrual cycle while fostering overall well-being. Ayurveda teaches us that PMS is not just a discomfort to endure but an opportunity to listen to our bodies, honor our natural rhythms, and cultivate deeper self-awareness.
If you are someone who is experiencing PMS symptoms, Book an expert Ayurvedic consultation with Amrutam.
