When it comes to women’s hormone health, few symptoms are brushed off as quickly as PMS, painful periods, and heavy bleeding. For generations, women have been told that mood swings, cramping, bloating, breast tenderness, migraines, and even missing school or work during their cycle are “normal.”
But normal and common are not the same thing.
EPISODE 35 | HOLISTICALLY WELL PODCAST: PMS PAINFUL PERIODS ROOT CAUSES RELIEF STRATEGIES AND WHAT YOUR DOCTOR MAY BE MISSING WITH WOMENS HEALTH RN GINNY NOCE
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💻 Holistically Well Podcast on YouTube | Episode 35
This month on the Holistically Well Podcast, I’m joined once again by my dear friend Ginny of The Women’s Health RN—a functional nutrition practitioner, registered nurse, and restorative reproductive medicine expert. And as two pregnant women due the same month (hello, December babies!), we’re navigating business, motherhood, and women’s hormonal health right alongside our community.
When Ginny was diagnosed with PCOS in 2018 — she became obsessed with researching hormones and their role in the menstrual cycle. When birth control was positioned to her as the only option to regulate cycles — she remembers wishing there was a practitioner who genuinely cared about her and her story – and who also understood how to take a root-cause approach to hormonal imbalances.
Together, we’re breaking down the real root causes behind PMS and painful periods. Dive in below for the practical steps you can take now to find long-lasting relief.
Why PMS and Painful Periods Deserve More Attention
If your period consistently disrupts your life—emotionally, physically, or functionally—that is a red flag, friend.
Here’s what mild and normal might look like:
- Slightly lower energy
- Subtle mood shifts
- Mild uterine cramping
- Minimal bloating
And here’s what’s not normal, even if you’ve been told it is:
- Needing multiple doses of ibuprofen just to function
- Missing work or school every month
- Nausea or vomiting from the pain
- Migraines or premenstrual headaches
- Rage, irritability, or emotional dysregulation
- So much bloating that your clothes feel uncomfortable
- Passing clots larger than a quarter
- Periods lasting longer than 7 days
- Needing to change a super tampon every 1–2 hours
Your period is your fifth vital sign, and it is constantly communicating with you. Those messages are worth paying attention to.
The Real Root Causes of PMS and Painful Periods
1. Estrogen Dominance & Low Progesterone
The most common hormonal pattern behind PMS and painful periods is something called estrogen dominance—which can actually mean:
- High estrogen
- Normal estrogen but low progesterone
- Estrogen that is not being cleared properly
Estrogen is meant to build the uterine lining. Progesterone is meant to balance that estrogen, reduce inflammation, stabilize mood, and support fertility. When progesterone is low or estrogen lingers too long, PMS symptoms worsen.
Why does this happen?
Often because:
- The liver is congested and slow to detox estrogen
- Constipation or gut dysbiosis causes estrogen to be reabsorbed
- Ovulation is weak or inconsistent
This is why PMS is rarely just a hormone problem—it’s usually a whole-body picture.
2. Inflammation & Prostaglandins
Painful periods are often driven by elevated prostaglandins—inflammatory compounds that trigger uterine contractions.
When inflammation is high, prostaglandins increase, contributing to:
- Cramping
- Back pain
- Clotting
- Bloating
- Headaches
- GI distress during your period
But inflammation isn’t just “stress.” It can come from:
- Poor sleep
- Food sensitivities
- Processed foods
- Alcohol
- Environmental toxins
- Insulin resistance
- Chronic low-grade infections
- Gut permeability
Reducing inflammation is foundational for hormonal ease.
3. Histamine Intolerance (Hugely Overlooked)
One of the most eye-opening parts of my conversation with Ginny was the role of histamine in PMS.
Histamine isn’t just about allergies. Histamine is an immune messenger that influences mood, digestion, the uterus, and even ovulation!
Women with histamine intolerance often experience:
- Cramping
- Heavy bleeding
- Anxiety
- Irritability
- Headaches
- Bloating after meals
- Itching or skin redness
- Fatigue
- Sleep disturbances
- Congestion or runny nose
- Dizziness
- Increased symptoms around ovulation and period
If you get “PMS twice”—once mid-cycle and once before your period—histamine may be part of the puzzle.
4. Blood Sugar Dysregulation
If you experience:
- Mood swings
- Intense cravings
- Afternoon crashes
- Shakiness between meals
- Irritability (“hangry”)
- Anxiety around your cycle
then blood sugar is likely involved.
Here’s the fascinating part:
Progesterone naturally makes women more insulin resistant during the luteal phase.
This is normal and exists to protect a potential pregnancy—but it also means that blood sugar swings hit harder before your period.
Stable blood sugar = stable hormones = stable mood.
5. Stress & the HPA Axis
Chronic stress is one of the fastest ways to shut down healthy hormone production.
Here’s why:
- Cortisol and progesterone share the same precursor, so cortisol always “steals” first.
- Stress reduces ovulation quality.
- Stress increases inflammation and gut permeability.
- Stress increases nutrient depletion.
- Stress lowers thyroid function (which directly impacts heavy periods and fertility).
Stress isn’t just emotional—it’s also:
- Undereating
- Over-exercising
- Too much caffeine
- Blue light at night
- Poor sleep
- Infections
- Gut issues
Your body is always asking:
“Is this a safe time to have a baby?”
If the answer feels like “no,” hormones respond accordingly.
Why This Matters for Fertility
I always say your cycle is a monthly report card of how your hormones, thyroid, gut, liver, and blood sugar are functioning.
Heavy, painful periods and PMS are often early signs of:
- Low progesterone
- Thyroid dysfunction
- Inflammation
- Insulin resistance
- Low nutrient reserves
- Endometriosis
- Histamine intolerance
- Poor estrogen detoxification
These same factors are strongly linked to:
- Difficulty conceiving
- Early miscarriage
- Luteal phase defects
- Anovulatory cycles
Healthy cycles matter long before you’re ready for pregnancy. And if you’re wondering what actually supports healthier cycles in real life… this is exactly why I created a FREE Holistically Well Toolbox. It’s a curated collection of the core products I recommend every woman build into her home wellness stack — the nutrients, supplements, and daily supports that truly move the needle for hormones, cycles, and fertility!
What You Can Do Right Now to Reduce PMS & Painful Periods
Nutrition Support
Aim to reduce (not eliminate):
- Processed carbohydrates
- Seed oils
- Trans fats
- Excess gluten & corn snacks
- Dairy alternatives filled with gums and fillers
- Alcohol
- Energy drinks
- Excess coffee (stick to 1–2 cups/day)
Aim to increase:
- Protein at every meal
- Fatty fish (salmon, sardines, mackerel)
- Omega-3 rich foods (walnuts, chia, flax)
- 6–7 servings of fruits + vegetables daily
- Bone broth
- Beef liver (or desiccated liver capsules)
- Iron-rich foods + vitamin C together
- Hydration with electrolytes (simple mineral mocktails work great)
Food is the foundation, always.
Lifestyle Support
Small shifts go a long way:
- Morning sunlight to regulate cortisol & hormones
- Less blue light at night (amber glasses are underrated!)
- Movement after meals for blood sugar support
- Strength training to build metabolic resilience
- Daily nervous system support (breathwork, pausing, time outdoors)
- Better sleep hygiene to naturally raise melatonin (a major antioxidant)
Herbs & Supplement Support
Always individualized—but here are clinically helpful categories:
Foundational Nutrients
- Magnesium glycinate (300–600 mg)
- Calcium (from food)
- Omega-3 fatty acids
- B vitamins
- Vitamin E
- Phosphatidylcholine
- Zinc (only with guidance)
Herbs that support PMS + painful periods
Ginny’s go-to combinations:
- Red raspberry leaf + Ginger/Turmeric tea (2–3x/day pre-period)
- Nettle leaf tea (for histamine stabilization)
- Dandelion root tea (for liver support)
Herbs won’t fix the root cause, but they help the body feel balanced while deeper healing happens.
You’re Not Meant to Suffer Through Your Cycle
Your monthly cycle is designed to communicate what’s happening internally. When PMS, painful periods, or heavy bleeding show up, it’s not your body “betraying you”—it’s your body talking to you.
With the right nourishment, the right support, and the right root-cause approach, you can experience cycles that feel… normal. Predictable. Peaceful. Manageable.
And yes—pain-free.
Continue Learning & Getting Support
Connect with Ginny, The Women’s Health RN
- Website: thewomenshealthrn.com
- Instagram: @thewomenshealthrn
- Her 4-month functional medicine program (virtual)
- Free guides: Gut health, hormones, fertility red flags, postpartum nutrition & more
Connect with Dr. Kayla & The Holistically Well Team
- Website: drkaylaborchers.com
- Instagram: @drkaylaborchers
- 1:1 Holistically Well Physical Therapy Services (worldwide virtual appointments + Ohio in-person)
If this blog resonated, helped you understand your body, or sparked a light-bulb moment, share it or leave a review! Helping more women access root-cause care starts with conversations just like this.
