It’s not taken seriously, even laughed about. Yet most women suffer PMS to some degree. About 8-20% of women experience symptoms of premenstrual syndrome at least once every month. Although it is a natural process and has no real cure, it is important to understand that if you are among those who experience these symptoms, you don’t have to go through the distress every month. There are a number of natural methods and lifestyle adjustments through which you can reduce the symptoms. Here are some ways that can help combat the distress of PMS:
- Be attentive to your body
You should consider taking note of the sensations you feel particularly when your periods are approaching. Writing a symptom diary can help recognize what’s going on throughout the month by noting how you feel from day to day. You can then schedule things to coincide with specific times. For example, if you tend to feel great for a few days during your cycle, that’s the time to take your driving test, or go to a job interview. Also, through planning you have the opportunity to take precautionary measures that reduce the impact of the PMS symptoms. For instance, you can make arrangement to get female hygiene products that help control the Distress of PMS. Women’s Wellness Clinic Herbal Detox Tampons and Natural Sanitary Napkins are effective Women wellness products in preventing menstrual syndrome.
- Tackle the symptoms
Many PMS symptoms can be easily controlled using natural remedies. For instance, in case of acne try taking a 15mg zinc tablet each day. Feverfew is effective in treating migraines. Also, women suffering from bloating can benefit from burdock root capsules. The Herbal Womb Tea from Women’s Wellness Clinic is used to treat hemorrhages menstrual pain and excessive menstrual bleeding.
- Take vitamins and minerals
Studies show that lack of various nutrients can increase the severity of PMS symptoms. These important nutrients include magnesium, calcium, vitamin D and B, iron, and zinc. In one study, it was revealed that 50-80% of women experiencing severe PMS symptoms lacked sufficient calcium and magnesium. Although it is yet to be proven scientifically, calcium and magnesium have been observed to minimize symptoms of depression and anxiety. To ensure your body has adequate vitamins and minerals, nutritionists recommend eating three servings of vitamins and mineral-rich diets such as skim or soy milk, yogurt and broccoli.
- Lose excessive body weight
Several scientific and non-scientific studies have identified a link between overweight and PMS. In order to maintain moderate body weight, you should take small quantities of meals containing proteins, fruits, vegetables, and whole grains throughout the month. Besides helping control your body weight and enhance your health, this approach makes sure that your body has all the essential vitamins during your menstrual cycle.
- Relax and rest
Stress is a key factor in PMS. You are more likely to have severe PMS when you are stressed than when you are relaxed. To minimize stress you should consider practising relaxation techniques. Relaxation techniques such as yoga help minimize stress and enhance resting. Some relaxation products that reduce anxiety and stress such as Palo Santo and Sage Stick can be obtained from women’s wellness stores.
- Remain active and exercise your body regularly
Exercise can lift you mood because it helps stimulate the positive energy and relaxing hormones in the brain known as Endorphin. Low levels of endorphin have also been associated with PMS. If possible, you should set aside 30 minutes for aerobic exercises each day of the week throughout the month.
- Take regular meals during the menstrual period.
According to scientists and health experts, your body needs 500 extra calories a day in the run up to your menstrual period since this is the moment when your iron levels are at the lowest level. During this period you should take regular meals but in small quantities. This method will help you manage your appetite which can be affected negatively by hormonal changes during PMS.
- Take essential oils
Some studies suggest that gammalinolenic acid (GLA) helps to reduce PMS symptoms such as irritability, stomach cramps and breast pain. You can find it in evening primrose oil, starflower oil and blackcurrant oil.
- Take herbs
A plant called agnus cactus is popular in the treatment of PMS. Research suggests it can improve symptoms by more than 50%. St John’s Wort can also help, but it can reduce the effectiveness of the contraceptive pill. The Women’s Wellness Clinic Herbal Womb Tea contains herbs that can help manage PMS.
- Limit the intake of salt, refined sugars, caffeine and alcohol
Salt, sugar, coffee and alcohol have all been linked to PMS symptoms. Salt causes bloating since it makes the body retain fluids. There exists no scientific evidence showing that limiting alcohol and caffeine reduce PMS symptoms, it is known that alcohol can make someone more irritable and depressed while caffeine can increase anxiety levels. Normally, due to hormonal changes, one may have experience craving for sugary products. To reduce the negative effects of sugars, you should consider alternative products such as fruits and whole grains when satisfying your urges.