One in three women suffers from PMS around the world. One of the first things that come to everyone's mind is to go to the pharmacy and get medicine. Women struggling with PMS don't even realize it can be treated naturally. Let's understand what is Premenstrual Syndrome, and what are its symptoms. We will also provide you with 10 natural remedies to deal with Premenstrual Syndrome (PMS).
Let's get into this.
What is Premenstrual Syndrome (PMS)?
Premenstrual syndrome (PMS) is a collection of physical, emotional, and behavioral symptoms that occur each month before menstruation.
The severity of PMS varies from woman to woman and from cycle to cycle. Symptoms usually begin a few days before your period and can last for several days. Some women have only mild symptoms while others have severe symptoms with symptoms affecting every aspect of their lives.
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What are the symptoms of Premenstrual Syndrome (PMS)?
The most common symptoms include:
- Mood swings
- Trouble concentrating
- Headaches
- Fatigue
- Bloating
- Breast tenderness
- Food cravings
How is Premenstrual Syndrome (PMS) diagnosed?
The first step to diagnosing PMS is to keep track of your symptoms for at least two cycles to see if you have the same symptoms each month. You can use a calendar to keep track of what happens to you every day, including how you feel, how often you need to urinate, and any other changes in your body. If you find that your symptoms are consistent over time and are happening at about the same time every month, then it's likely that you have PMS.
It's also important to note that only women who have menstrual periods can develop PMS. There are also some other conditions that could cause similar symptoms as those seen in PMS, so it's important to talk with your doctor before taking any kind of medication or supplement.
Also read: Why reusable period panties are the best?
What are the 10 ways to Relieve Premenstrual Syndrome (PMS) naturally
1. Avoid High-Salt Foods: One of the most common symptoms of PMS is salt cravings. The reason behind this is that the body needs more sodium when estrogen levels rise. To relieve the symptoms associated with PMS, you should try to reduce your intake of high-sodium foods such as salt.
2. Eat Foods Rich in Calcium: Calcium is one of the most important nutrients for women who have PMS. It helps reduce the symptoms of PMS and also reduces the risk of osteoporosis. Calcium protects against cardiovascular diseases and helps maintain a healthy weight. Some women need more calcium than others because they are at greater risk of developing osteoporosis (a disease characterized by porous or brittle bones).
3. Get Enough Vitamin B-6: Research has shown that women with PMS have lower levels of vitamin B6. This can be especially true for those who also suffer from depression or anxiety during their period. Vitamin B6 is essential for many functions in your body, including hormone regulation and neurological function. Vitamin B6 is found in foods such as bananas, avocados, salmon, spinach, and whole grains. It's also available as a supplement.
4. Eat Foods Rich in Magnesium: If you're experiencing premenstrual syndrome (PMS), try eating more magnesium-rich foods. It helps reduce PMS, anxiety, and depression symptoms.
It also boosts serotonin levels which can make you feel happier and more relaxed. Start by eating foods like dark chocolate, which contains between 11 to 14 mg of magnesium per ounce. Other good sources include almonds (11 mg per ounce), spinach (8 mg per cup), pumpkin seeds (9 mg per ounce), and roasted soybeans (8 mg per cup).
5. Limit Caffeine Intake: Caffeine can cause headaches, mood swings, and fatigue when consumed in high amounts. It can also make the symptoms of PMS worse. Women who are sensitive to caffeine may notice that their PMS symptoms improve when they decrease their caffeine intake.
Caffeine can increase stress hormones in your body and raise your blood pressure temporarily, which can make you feel more irritable. It's also been linked with headaches, fatigue, difficulty sleeping, and nausea in some people.
If you want to reduce your caffeine intake, start by eliminating caffeinated beverages from your diet.
6. Consult your Doctor About Vitamin D Supplements: We all know that vitamin D is important for strong bones, but it can also help relieve PMS symptoms. Vitamin D is a fat-soluble vitamin that can be found in foods like egg yolks and oily fish like salmon or tuna.
It’s also produced when your skin is exposed to sunlight, so sun exposure can help boost your vitamin D levels as well. If you have PMS, talk to your doctor about taking vitamin D supplements. Your doctor will recommend an amount based on your age, weight, and other factors.
7. Don't Smoke or Quit Smoking: Smoking is not only harmful to your health but also can make you more susceptible to PMS. Smoking affects your hormones and your moods.
Smoking in general increases the risk of developing many chronic diseases, including cardiovascular disease. It can affect hormone levels by reducing estrogen levels and increasing progesterone levels. The result is irregular periods or missed periods altogether.
8. Limit Alcohol Consumption: Alcohol is a depressant, and it has the potential to interfere with your sleep and worsen any mood swings. While small amounts of alcohol may help relieve stress, too much can cause you to feel depressed or anxious.
If you're prone to anxiety or depression, it's best to stay away from alcohol altogether during your cycle.
9. Exercise Regularly: Exercise is a great way to reduce the symptoms of premenstrual syndrome (PMS). It can help reduce your stress levels and improve your mood, both of which are common problems during PMS.
The benefits of regular exercise include weight loss and increased energy levels, which could help reduce your PMS symptoms as well. In addition, exercise improves blood circulation which helps eliminate toxins from the body.
10. Relax Before Bedtime: Relaxing before bedtime can help you get a better night's sleep and reduce PMS symptoms. Set a regular bedtime and stick to it every day. Go to bed at the same time every night, even on weekends or days off from work. If possible, go to sleep at the same time each day — even on the weekends — so your body will know when it's time for bed.
How long can PMS last?
Premenstrual Syndrome (PMS) usually lasts for about 1-2 weeks before your period starts. However, it can be shorter or longer than this and the symptoms can vary from woman to woman.
When to see a doctor?
Premenstrual syndrome (PMS) symptoms usually start one to two weeks before your period starts and go away when your period arrives.
However, if you have severe symptoms or if your symptoms last longer, you should see your doctor.
Frequently Asked Questions (FAQs):
Q: Can exercise help with PMS symptoms?
Ans: The answer is yes! Exercise has been shown to relieve many of the symptoms of PMS, including bloating, breast tenderness and swelling, fatigue, irritability, anxiety, and depression. It can also help you sleep better.
Q: Can acupuncture help with PMS?
Ans: Yes! Acupuncture has been shown to relieve symptoms of PMS, including abdominal cramps, bloating, headaches, and mood changes.
Acupuncture can also help with other common premenstrual symptoms like fatigue and weight gain.
If you're looking for natural ways to manage your PMS, acupuncture may be right for you.
Q: What are the best natural supplements for PMS?
Ans: If you're looking for natural supplements that can help with PMS, look no further. These two natural supplements work wonders.
1) Calcium: Calcium is an essential nutrient for women because it helps regulate muscle contraction and relaxation, which is important for your reproductive system. You can get calcium from dairy products like cheese or milk as well as from green leafy vegetables such as kale.
2) Magnesium: Magnesium works with calcium in maintaining muscle contractions and relaxations, which makes it important for women's health. You can get magnesium from whole grains, nuts, seeds, and legumes.
Also Read: How to improve mental health during menstruation
Q: Do bananas help with PMS?
Bananas might help with Premenstrual Syndrome (PMS), but only because they contain a lot of potassium. The amount of potassium that bananas contain is important because it helps reduce water retention, which can cause bloating and water weight gain. So if you're looking to lose weight or get rid of bloating, eating bananas might help.
However, there is no scientific evidence to suggest that eating bananas will actually reduce PMS symptoms like mood swings and headaches.
On a final note
Do your best to avoid stress, whether it be your job or personal relationships. Any major changes in your life can also affect PMS, so minimize them if you can. Lastly, make sure to work out regularly, and keep a healthy diet. Do not hesitate to try out herbal remedies. If all of these are present, the symptoms of PMS won't rage as much. Your life should be all roses!