November 8, 2024 Ultimate News Hub

Natural Remedies to Ease PMS

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.

Related Posts

How I Underwent Detox for Drug in 90 Days

July 8, 2023

July 8, 2023

Addiction is a very personal problem. The level of the condition varies from person to person but the underlying factors...

How to Start a Telemedicine Business

July 5, 2023

July 5, 2023

The COVID pandemic marked the booming demand for telemedicine services. In 2020, global telemedicine market was valued at $40,205.68 million...

What You Need to Know About IVF

May 28, 2021

May 28, 2021

Starting the process of IVF treatment can be both nerve-racking and exciting. IVF is typically pursued after other fertility treatments...

Wellhealth how to build muscle tag

October 21, 2023

October 21, 2023

Are you tired of spending hours in the gym, only to see minimal gains in muscle mass? Well, we have...

3 Things To Do To Avoid Complications From a Concussion After A Car Accident

September 23, 2021

September 23, 2021

What Is A Concussion Injury? Concussion is a type of traumatic brain injury (TBI) that can result from the sudden...

Why Your Company Needs Proxy Provider

November 21, 2021

November 21, 2021

Many of you might not be aware of the real purpose of proxy servers. You may just know that the...

How to Determine the Right Level of Care for Your Aging Loved One

April 28, 2021

April 28, 2021

As our loved ones grow older, there comes a time when they are going to need more routine care and...

Treat Your Car Accident-Related Neck Pain With Chiropractic Care

July 28, 2021

July 28, 2021

Don’t Let Your Pain Get Chronic One of the top 5 disorders in the United States is neck pain. Finding...

Do All You Can to Keep Customers Coming Back

September 24, 2022

September 24, 2022

Without your customers you would not have a business in the first place. That said do you feel as if...

Raising Awareness of Alzheimer’s

May 26, 2021

May 26, 2021

The sixth leading cause of death across the United States is Alzheimer’s disease, the third highest fatal disorder for American...

Everything you need to know about becoming a neonatal nurse practi-tioner

May 19, 2021

May 19, 2021

As a nurse, there are many different fields of healthcare in which you can choose to specialize, whether it’s focusing...

Far Cry 6: junk or masterpiece?

June 23, 2021

June 23, 2021

Today we are having some exciting news. If you have been waiting for the Far Cry 6 release then you...

The Most Popular Diets Explained

April 15, 2021

April 15, 2021

What’s the first thing that pops into your mind when you hear the word diet? For most people, it’s the thought...

How CBD And Yoga Is A Perfect Blend To Release Stress?

February 12, 2021

February 12, 2021

Mental health conditions can be overwhelming and sometimes limit your cognitive abilities. However, stress is the body’s built-in response to...

Medical Equipment Care and Maintenance Tips

February 16, 2021

February 16, 2021

There is simply no getting around the way that medical tools are costly. Regardless of whether you figure out how...