Features
Top 7 drug-free solutions for managing PMS and PMDD in in 2025

Have you noticed how some weeks you feel focused and energetic, while other weeks bring brain fog, pain, and mood swings that feel impossible to manage?
For the estimated 90 per cent of women who experience premenstrual syndrome (PMS) and the 5-8 per cent living with premenstrual dysphoric disorder (PMDD), monthly symptoms aren’t just inconvenient; they’re life-disrupting.
Traditional approaches often default to pharmaceutical interventions: birth control pills, antidepressants, or pain medications. But what if your body is asking for something different?
In 2025, drug-free PMDD treatment and natural menstrual relief options have moved from alternative corners into mainstream science, backed by clinical research and measurable outcomes.
Understanding PMS and PMDD: What Your Brain Is Really Doing
Before jumping into solutions, it’s worth understanding what’s actually happening. PMS and PMDD aren’t just hormonal. They’re brain-based responses to hormonal fluctuations.
PMS (Premenstrual Syndrome) involves physical and emotional symptoms in the week or two before menstruation: breast tenderness, bloating, irritability, fatigue, and mood changes.
PMDD (Premenstrual Dysphoric Disorder) affects 5-8 per cent of menstruating individuals with debilitating mood symptoms: severe depression, anxiety, anger, and hopelessness.
Many with PMDD are told they’re just emotional, when the reality is their brain is responding intensely to normal hormonal shifts.
Research shows that estrogen and progesterone affect brain connectivity and even brain volume in regions connected to memory, mood, and pain.
This isn’t weakness. It’s neuroscience.
The top 7 Drug-Free Solutions for Managing PMS and PMDD are:
1. Neurostimulation Technology: Brain-First Relief for Menstrual Symptoms
The most promising advancement in drug-free PMDD treatment comes from neurotechnology. Transcranial direct current stimulation (tDCS) delivers gentle electrical currents to specific brain regions involved in mood regulation and pain processing.
Clinical studies demonstrate that neuromodulation can reduce menstrual pain and improve low mood symptoms without hormones or systemic side effects.
By working directly on neural circuits, it addresses symptoms at their control centre rather than masking them.
Neurostimulation takes advantage of neuroplasticity — the brain’s ability to rewire and strengthen itself. When you consistently activate certain neural pathways, you can actually change how your brain processes pain signals and regulates mood.
Wearable devices designed specifically for menstrual health now bring this technology home.
Users typically wear the device for 20 minutes daily during specific cycle phases.
No appointments, no pharmacy visits.
Samphire’s Nettle™ represents this brain-first approach: a CE-certified medical device that has shown clinical effectiveness in reducing menstrual-related pain and mood symptoms.
It’s hormone-free and drug-free, making it compatible with existing treatments or as a standalone solution.
2. Targeted Nutritional Support: Food as Medicine for Natural Menstrual Relief
What you eat directly impacts inflammation, neurotransmitter production, and hormonal metabolism. Certain nutrients have been clinically shown to reduce PMS and PMDD symptoms.
Nutrient | Daily Dose | Primary Benefit | Food Sources |
Magnesium | 200-400mg | Reduces cramping, improves mood | Dark leafy greens, pumpkin seeds, dark chocolate |
Vitamin B6 | 50-100mg | Supports serotonin production | Chickpeas, salmon, potatoes, bananas |
Calcium | 1,000-1,200mg | Decreases mood swings and pain | Dairy, fortified plant milk, sardines, kale |
Omega-3 Fatty Acids | 1-2g EPA/DHA | Reduces inflammation and depression | Fatty fish, walnuts, flaxseed |
Vitamin D | 1,000-2,000 IU | Regulates mood and immune function | Fortified foods (e.g., dairy and non-dairy milks), supplements |
Magnesium supplementation reduces PMS symptoms by 30-40 per cent.
Vitamin B6, when taken consistently, has shown particular effectiveness for mood-related symptoms because it helps convert tryptophan into serotonin, your brain’s primary mood-regulating neurotransmitter.
3. Cycle-Synced Movement: Exercise That Works With Your Brain
Exercise is often recommended for PMS, but the type and intensity matter significantly.
Your brain responds differently to movement across your cycle.
Follicular Phase (Days 1-14): Rising estrogen levels increase pain tolerance and support muscle building. This is when high-intensity interval training and strength training feel most manageable.
Luteal Phase (Days 15-28): As progesterone rises and estrogen drops, your body shifts toward a more inflammatory state. Moderate-intensity movement, such as yoga, walking, and swimming, reduces PMDD symptoms more effectively than high-intensity training during this phase.
4. Cognitive Behavioural Therapy and Mind-Body Techniques for Drug-Free PMS Management
Cognitive behavioural therapy (CBT) has emerged as one of the most effective drug-free PMDD treatment approaches, with clinical trials showing results comparable to antidepressant medications for some individuals.
PMDD often involves thought patterns that intensify emotional responses. CBT helps identify and restructure these patterns before they spiral. Accessible mind-body practices include:
- Breathwork: Slow, diaphragmatic breathing activates the parasympathetic nervous system, reducing anxiety and pain perception
- Mindfulness meditation: Studies show 8 weeks of consistent practice increases grey matter in brain regions connected to emotional regulation
- Progressive muscle relaxation: Systematically tensing and releasing muscle groups reduces physical tension and mental stress
5. Strategic Sleep Optimisation: Reset Your Brain’s Control Centre
Sleep disruption is both a symptom and a cause of worsening PMS and PMDD. Progesterone metabolites have sedative effects, which is why some women feel more tired during their luteal phase.
Key Sleep Strategies:
- Keep bedroom temperature 2-3 degrees cooler during the luteal phase (progesterone raises body temperature)
- Avoid caffeine after 2 PM
- Use blackout curtains or eye masks
- Consider magnesium glycinate 1-2 hours before bed
- Maintain consistent sleep-wake times even during symptomatic phases
6. Anti-Inflammatory Nutrition Patterns for Natural Menstrual Relief
Chronic low-grade inflammation worsens both pain and mood symptoms.
The Mediterranean diet consistently shows benefits for menstrual health due to its anti-inflammatory profile.
Foods to Prioritise:
- Colourful vegetables (5-7 servings daily)
- Berries and cherries (high in anthocyanins)
- Fatty fish 2-3 times weekly
- Extra virgin olive oil
- Nuts and seeds
- Turmeric and ginger
Foods to Minimise:
- Refined sugars and processed foods
- Trans fats and hydrogenated oils
- Excessive alcohol
- High sodium intake during the luteal phase
7. Herbal Supplements: Traditional Medicine Meets Modern Science
Certain botanicals have demonstrated clinical effectiveness for natural menstrual relief, with safety profiles that make them viable long-term options.
Vitex (Chasteberry): Multiple studies show vitex reduces PMS symptoms by 50% or more by influencing dopamine receptors. Typical dose: 20-40mg daily.
Evening Primrose Oil: Contains gamma-linolenic acid (GLA), an omega-6 fatty acid that reduces inflammatory prostaglandins. Typical dose: 500-1,000mg twice daily during the luteal phase.
Saffron: A 2020 randomised controlled trial found saffron extract (30mg daily) reduced PMDD symptoms comparably to fluoxetine with fewer side effects.
Ginger: Studies demonstrate ginger’s effectiveness for menstrual pain, with some trials showing results equivalent to ibuprofen. Typical dose: 250mg four times daily during menstruation.
Building Your Personalised Drug-Free PMDD Treatment Plan
The most effective approach rarely involves just one solution.
Combining strategies typically yields better results than any single intervention.
Getting Started:
- Track symptoms across at least two full cycles
- Implement sleep optimisation and basic nutrition changes first
- Add one targeted intervention (neurostimulation, supplements, or mind-body practices) based on your primary symptoms
- Assess which interventions created the most improvement after 2-3 cycles
The Brain-First Approach: Why This Matters
Every hormonal change starts in the brain. The hypothalamus releases signals that trigger the pituitary, which then signals the ovaries.
This is why brain-first interventions, whether neurostimulation, CBT, sleep optimisation, or strategic nutrition, can create lasting change.
Understanding your cycle patterns and how your brain responds in each phase provides insight that makes everything else more effective.
You’re not just managing symptoms.
You’re giving your brain the support it needs to regulate responses more effectively.
News
Elation Health acquires EHR startup Aster

Elation Health has acquired Aster, a women’s health EHR startup created by sisters Fifi Kara and Dr Lailah Kara-Newton.
The deal, announced on 3 June 2026, will see Aster’s team join Elation Health as the company expands development of what it describes as the first agentic operating system for primary care.
An EHR, or electronic health record, is a digital system used by healthcare providers to store and manage patient information.
Aster was founded by Kara and Kara-Newton as an AI-native EHR platform for women’s health providers.
Elation Health said the acquisition would allow Aster to learn from its expertise in AI agents and support development of its agentic operating system for primary care.
Kyna Fong, co-founder and chief executive of Elation Health, said: “The Aster team impressed us with their vision and creative inventions to support independent practices.”
Fong said Elation, like Aster, was founded by siblings who wanted to change the healthcare system.
She added: “That shared north star means they understand what we’re building and why it matters. It was clear right away they would significantly add to our capabilities.”
Kara has spent 10 years creating consumer and business-to-business products across the UK, Europe and the US, and recently supported Meta’s Health & Fitness team, according to Aster’s website.
Kara-Newton previously worked as a hospital doctor in the NHS across medical and surgical specialties, including breast surgery, general surgery, emergency medicine and obstetrics and gynaecology.
Aster launched in 2023 after raising US$2.8m from Zeal Capital Partners, Cornerstone Ventures, Octopus Ventures and others.
Kara, Kara-Newton and Aster’s chief technology officer, Nacho Vazquez, will all join Elation.
Kara said: “From the moment we met Kyna Fong, Ashley Rogers, and the Elation leadership team, it was clear we were aligned on what matters most: that clinicians deserve truly incredible software that brings joy back to their practice. Together, we can now bring that vision to millions of primary care patients across the country.”
The sisters said their work was shaped by Kara-Newton’s first pregnancy, when undiagnosed pre-eclampsia led to an emergency caesarean section and neonatal intensive care admission for her son.
The founders said they wanted to build technology that could help prevent similar outcomes for other women.
The acquisition comes amid continued concern over maternal health inequalities in the US.
In the US, Black maternal mortality remains alarmingly high, with rates nearly double those of white women, and experts point to unequal access to care, implicit bias and fragmented approaches to care.
News
Copper coil vs Mirena: Which is right for you?

Article produced in association with Spital Clinic
Both the copper coil and the Mirena are more than 99 per cent effective as contraceptives — but they work in completely different ways, have opposite effects on periods, and suit very different people.
With the FSRH’s May 2024 licence extension for the Mirena now in effect, this guide covers the five key differences using up-to-date UK evidence, not the older guidance that many sources still repeat.
How Each Device Works
The FSRH March 2023 guideline set out the terminology now used across UK clinical practice: the copper intrauterine device (Cu-IUD) and the levonorgestrel intrauterine system (LNG-IUD).
The copper coil works by releasing copper ions that are toxic to sperm, preventing fertilisation. It contains no hormones at all, making it a strong option for women who cannot or do not want hormonal contraception.
The Mirena — the most widely prescribed 52mg LNG-IUD in the UK — thickens cervical mucus to block sperm, thins the uterine lining, and may suppress ovulation, though most users continue to ovulate normally.
According to Hull University Teaching Hospitals NHS Trust, the hormone levels it produces are lower than those from the combined contraceptive pill — relevant for women advised to avoid higher-dose hormonal methods.
The hormone-free nature of the Cu-IUD is its defining advantage for some; the localised hormonal action of the LNG-IUD is its defining advantage for others.
According to NHS guidance on the copper coil, neither device interacts with medicines or herbal remedies, and both can be fitted in women who have never been pregnant.
The way each device works also determines what it does to periods — often the deciding factor.
Effectiveness and Duration
The NHS confirms both devices prevent pregnancy in more than 99 per cent of users. When it comes to contraceptive effectiveness, there is no meaningful difference between them.
Where they differ significantly is duration. The copper coil lasts up to 10 years, and one fitted in a woman aged 40 or over can remain in place until menopause under FSRH March 2023 guidance.
For the Mirena, the picture changed in May 2024: the FSRH CEU statement on extended LNG-IUD use confirmed that all 52mg LNG-IUDs — including the Mirena, Levosert, and Benilexa — are now licensed for eight years of contraceptive use, up from five under previous guidance.
When the Mirena is used as part of HRT, it protects the uterine lining for up to five years before requiring replacement. Smaller-dose devices such as Kyleena (20mcg) are licensed for five years, and Jaydess for three.
Both are long-acting reversible contraceptives — fertility returns immediately after removal, with no delay or washout period. Both are available without a GP referral through the coil insertion and removal service at Spital Clinic.
What Each Device Does to Periods
The most important practical difference is what each device does to periods — and they go in opposite directions.
The copper coil typically makes periods heavier, longer, and more painful; the NHS notes this may ease after a few months, but heavier bleeding is one of the most common reasons for early removal.
Both devices can cause irregular spotting in the first three to six months after fitting.
The Mirena does the opposite.
According to Hull University Teaching Hospitals NHS Trust, it reduces monthly blood loss by 86 per cent at three months and by 97 per cent at twelve months.
Nine in ten women who use it for heavy periods see a significant reduction; around 20 per cent have no bleeding at all; and 80 per cent report meaningful pain relief.
NHS information on the hormonal coil confirms that periods often become lighter, shorter, and less painful — with many users finding they stop entirely after the initial settling-in period.
For women whose choice of contraception is being shaped by troublesome periods, those statistics make the direction of the decision clear.
For women with already disrupted cycles, it is worth booking a private specialist assessment before deciding — for this group, the choice of coil is as much a treatment decision as a contraceptive one.
Unlike the copper coil, the Mirena is licensed as a first-line treatment for menorrhagia — heavy or prolonged bleeding defined as losing more than 80ml per cycle or periods lasting longer than seven days.
In around half of cases, heavy periods have no identifiable structural cause, making the Mirena’s targeted local action particularly useful: it reduces bleeding at the endometrial level without surgery, general anaesthesia, or high-dose systemic hormones, and offers a non-surgical alternative to procedures such as endometrial ablation.
Side Effects, Risks, and Who Cannot Use Each Device
Both devices carry the same procedural risks. Pelvic infection affects around 1 in 100 women in the first three weeks; expulsion happens in roughly 1 in 20; and uterine perforation occurs in approximately 2 in 1,000 fittings — slightly higher in women breastfeeding within six months of delivery. Ectopic pregnancy, though rare, is a risk if either device fails.
The side-effect profiles diverge beyond those shared risks.
The copper coil carries no hormonal side effects — heavier periods are its main downside. The
Mirena may cause acne, headaches, mood changes, breast tenderness, and ovarian cysts; most resolve without treatment, but they are worth considering for anyone sensitive to progestogen.
The Mirena is also unaffected by vomiting, diarrhoea, or most drug interactions.
Each device has its own contraindications. Neither should be fitted in the presence of an active sexually transmitted infection or unexplained uterine bleeding.
The Mirena is not suitable for women with a history of breast cancer, certain liver conditions, serious cardiovascular disease, or certain uterine abnormalities.
The copper coil, meanwhile, can be used as emergency contraception if fitted within five days of unprotected sex — the only intrauterine option for post-coital protection.
The Fitting Procedure and What to Expect
The fitting procedure is the same for both devices: a 10 to 15 minute clinical appointment, ideally towards the end of a period, though it can happen at any point in the cycle.
The full appointment takes around 30 minutes. Local anaesthetic gel or spray is used to manage discomfort, and the NHS advises taking ibuprofen or paracetamol about an hour beforehand.
No surgery or general anaesthetic is needed. Some cramping and light spotting in the days after fitting is normal and usually settles within a week. Neither device requires you to have had children previously.
Fertility returns immediately after removal of either device — there is no waiting period before trying to conceive.
For most women, the choice between the copper coil and the Mirena comes down to one question: are hormones acceptable or not?
The copper coil suits women who want hormone-free contraception, those who cannot use progestogen, and those who need emergency post-coital protection.
The Mirena suits women who want lighter or absent periods, those managing menorrhagia, and those using it as the progestogen component of HRT.
Both offer equivalent contraceptive effectiveness and full reversibility.
The FSRH’s May 2024 extension of the Mirena’s licence to eight years makes it a stronger long-term option than many comparisons suggest — worth knowing if the information you have found is based on older guidance.
This article is produced for informational purposes only and does not constitute medical advice, diagnosis or treatment. Clinical guidance referenced reflects published NHS and FSRH standards as at March 2025. Individual circumstances vary; readers are advised to consult a qualified healthcare professional before acting on any information in this article.
This piece was produced in association with Spital Clinic, which provided background clinical information for editorial purposes. Hyperlinks to external sources are included for reference only and do not represent an endorsement of any product, service or organisation.
Features
Colposcopy explained: What happens and what to expect

Article produced in association with Spital Clinic
Each year in England, approximately three million women take part in cervical screening.
While the majority receive a reassuring result, a proportion are referred for further investigation following an abnormal finding or a positive human papillomavirus (HPV) test.
For these women, the next step is a colposcopy.
Despite being a widely performed procedure, colposcopy remains poorly understood by many of the women referred for one, often because they receive limited information between the letter of referral and the appointment itself.
What Is a Colposcopy?
A colposcopy is a close examination of the cervix carried out by a specialist gynaecologist or colposcopist.
It uses an instrument called a colposcope, a magnifying device that remains outside the body and allows the clinician to view the surface of the cervix in detail.
Unlike a cervical smear, which takes a cell sample for laboratory analysis, a colposcopy is a direct, real-time visual assessment.
The procedure is explained in detail on the NHS colposcopy page, which covers what to expect before, during and after the appointment.
Colposcopy is most commonly recommended following an abnormal smear result, a positive HPV test, or unexplained symptoms such as irregular or post-coital bleeding.
It may also be used to monitor previously treated cervical cell changes.
Why Colposcopy Is Central to Cervical Cancer Prevention
Cervical cancer is the fourth most common cancer in women globally.
According to Cancer Research UK cervical cancer data, around 3,200 women are diagnosed with cervical cancer in the UK each year.
The vast majority of cases are linked to persistent infection with high-risk HPV strains.
Critically, cervical cancer develops slowly, typically over 10 to 15 years from normal tissue through progressive cell changes classified as cervical intraepithelial neoplasia (CIN) to invasive cancer.
Colposcopy allows clinicians to identify and classify these changes before cancer develops.
The grading system for CIN runs from CIN1 (mild cell changes, often resolving without treatment) through CIN2 (moderate) to CIN3 (severe, high risk of progression). Identifying the grade accurately determines whether monitoring or active treatment is recommended.
What Happens During a Colposcopy Appointment
The procedure typically takes between 15 and 20 minutes and is carried out as an outpatient appointment without general anaesthetic.
The patient lies on a couch with their feet in supports, in a position similar to a smear test. A speculum is gently inserted to allow the clinician to view the cervix.
A solution of diluted acetic acid is applied to the cervical surface, which temporarily turns any abnormal cells white, making them visible against the surrounding tissue. Iodine solution may also be used.
If abnormal areas are identified, the colposcopist may take a small tissue sample, called a biopsy, for laboratory analysis.
This is a brief procedure and may cause a momentary sensation of pressure or cramping. Biopsy results are usually available within two to three weeks.
NHS vs Private Colposcopy
NHS colposcopy services are available following GP referral or cervical screening notification. Waiting times, however, can vary significantly by region and current service demand.
For women seeking faster access, private colposcopy is available through specialist clinics. According to RCOG guidance on cervical screening and colposcopy, timely assessment and follow-up are important components of cervical health management.
Spital Clinic, based in Spital Square in the City of London, offers private colposcopy with appointments available on short notice, including morning, afternoon and evening slots throughout the week.
The clinic also offers cervical smear testing and gynaecological consultations, allowing women to manage their complete cervical health pathway in a single setting.
After the Colposcopy: Possible Outcomes
There are several possible outcomes following a colposcopy. If no abnormality is found, the patient is typically returned to routine cervical screening.
If low-grade changes are identified, monitoring with a follow-up appointment in 6 to 12 months is usually recommended. High-grade changes, classified as CIN2 or CIN3, usually lead to treatment.
Treatment for high-grade CIN is most commonly carried out using large loop excision of the transformation zone (LLETZ), a procedure performed under local anaesthetic as an outpatient.
LLETZ has a high success rate and most women return to their usual activities within a few days.
Who Should Consider a Private Colposcopy Referral
- Women who have received an abnormal cervical screening result or HPV-positive test and want prompt specialist assessment
- Those awaiting an NHS colposcopy appointment and experiencing significant anxiety about the delay
- Women with unexplained vaginal bleeding, persistent discharge or post-coital bleeding
- Those with a personal or family history of cervical disease who want regular specialist monitoring
A colposcopy referral is not a diagnosis. It is the next step in a well-established clinical pathway that has been responsible for reducing cervical cancer rates in the UK.
The earlier abnormal changes are identified, the more straightforward the management options.
Disclaimer: This article is produced for informational purposes only and does not constitute medical advice, diagnosis or treatment.
Clinical guidance referenced reflects published NHS, NICE and RCOG standards as at March 2026.
Individual circumstances vary; readers are advised to consult a qualified healthcare professional before acting on any information in this article.
This piece was produced in association with Spital Clinic, which provided background clinical information for editorial purposes.
Hyperlinks to external sources are included for reference only and do not represent an endorsement of any product, service or organisation.
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