Some women experience premenstrual conditions (PMS) due to the fluctuations of hormones. PMS has many emotional and physical side effects that include abdominal bloating, headache, depression, fatigue, breast tenderness, and anxiety among women 7 to 10 days before their periods begin. It can be pretty uncomfortable, but some natural remedies have proven effective for PMS prevention.
Natural Remedies
Lifestyle changes have proven to be effective in treating several PMS symptoms. Multiple natural remedies are often opted to ease PMS symptoms, including strategies such as eating or avoiding some food items and heavy workouts. Following are some of the most widely used natural remedies to relieve PMS symptoms:
1- Calcium
Numerous supplements have been recommended to alleviate PMS side effects, yet calcium is the only one that has particularly shown effective results for easing PMS symptoms.
In a study, specialists assessed a 10-year range of information from 1057 females who had PMS and 1968 females who did not have PMS. They found that the individuals who had a high calcium consumption from food sources had overall lower chances of suffering from PMS.
Around four servings per day of skim or low-fat milk, orange juice, or low-fat dairy food sources, for instance, yogurt, was related to a lower risk.
Calcium-high foods are:
- Dairy items
- Sesame seeds
- Almonds
- Green vegetables
According to Marham, study found that women who took a sufficient amount of vitamin D each day had a lower chance of PMS.
However, later on, another research discovered that vitamin D did not improve PMS symptoms, but its low consumption does contribute to several signs, including constipation or diarrhea, depression, and fatigue.
2- Diet
The most widely recognized dietary suggestions for overseeing PMS are bounding sugar intake and getting an adequate number of complex carbs in your eating routine. Some women might benefit from lessened sodium intake, assisting with decreasing bloating, water retention, and breast tenderness and swelling.
Caffeine limitation might be valuable for some women because of the relationship between caffeine and PMS side effects that promotes insomnia and irritability.
3- Exercise
Having a good workout routine can further help improve your PMS symptoms. Exercises such as brisk walking, jogging, swimming, or cycling discharge endorphins, dopamine, and serotonin, which positively impact energy and quality sleep.
4- Stress Management
You can try natural remedies to reduce unnecessary stress in your life. These include:
- Breathing exercises
- Meditation
- Yoga
All of these are effective natural ways to reduce stress and encourage relaxation. A lot of women feel more decisive about their needs before menses. It can be used constructively and to their advantage if they make personal time to relax, express emotions, and prioritize their needs.
5- Agnus Castus (Chaste Tree Berry)
Chaste tree berry is usually recommended as an herbal supplement to ease the uncomfortable PMS symptoms.
A study investigated the use of agnus castus in three different doses compared to a placebo in 162 women with PMS symptoms. After three months, participants who took 20 mg per day of the herb had improved symptoms compared to those who took the placebo.
In 2013, another study reviewed formerly published studies on the use of the chaste tree for female reproductive conditions or PMS symptoms. It was discovered that five out of six studies found agnus castus supplements to be more effective and useful for women than a placebo.
However, this herb can cause bad side effects as well. Therefore, if you are thinking of trying agnus castus, it is best that you consult with your primary care physician before taking its supplements.
Integrative Approaches
Various integrative approaches have proven to be effective in easing PMS symptoms. These include:
- Acupuncture
- Massage therapy
- Aromatherapy using essential oils
Primary care physicians sometimes suggest these to reduce symptoms of PMS. However, the effects of these procedures have not been validated yet, but some women find them helpful. Moreover, these methods are only safe if done correctly.
Outlook
Certain lifestyle changes can help women to deal with their PMS symptoms. You can manage your symptoms better if you know their pattern, and it will help you take the necessary measures before the week comes. This way, you can give your body proper rest and do a little extra self-care in order to prepare your body to combat the common symptoms. This approach can help you with migraines, depression, irritability, nausea, and anxiety. It is always better to consult professionals for any health issues. Book an appointment with the best Gynecologist through Marham for more information.
