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Remedies for PMS Symptoms

September 24, 2022 - Parul Saini, Webmedy Team


A group of physical and emotional symptoms associated with premenstrual syndrome (PMS) May occur in the days and weeks leading up to their menstrual periods, such as headaches, abdominal bloating, breast tenderness, changes in appetite, fatigue, depression, and anxiety.

For many women, PMS symptoms are so intense it's hard to function. Besides medication, there are natural remedies for managing symptoms. These remedies focus on improving overall well-being, promoting stress relief and relaxation.

What are PMS Symptoms?

An average menstrual cycle lasts for 28 days. The PMS symptoms present themselves about 10 to 14 days before menstruation. They coincide with the post-ovulation period of the menstrual cycle. This is when the hormone levels show maximal variations and dip down.

These symptoms vary for each woman. Although PMS includes a long list of symptoms, not every problem presents itself. You may experience only a few of them. These symptoms can include both physical and emotional-behavioral changes.

Physical Symptoms of PMS

  • Muscle aches and pain.
  • Tiredness.
  • Abdominal Bloating.
  • Headache.
  • Tenderness in breasts.
  • Increased flare-ups of acne.
  • Change in bowel movements - constipation or diarrhea.

Emotional and Behavioral Symptoms of PMS

  • Increased anxiousness.
  • Crying spells.
  • Mood swings and emotional outbursts.
  • Increased irritability.
  • Depressed feeling.
  • Food cravings.
  • Problems falling asleep.
  • Reduced concentration.
  • Change in sexual urges.
  • Social withdrawal.

Common Remedies for PMS

  • Take a Warm Bath

    Warm baths can help soothe menstrual cramps, ease anxiety, and relax you for a better night's rest.

  • Manage your Diet

    Limit sugar intake and get enough complex carbohydrates in your diet. Some people may benefit from reduced sodium intake, which may help to reduce bloating, water retention, and breast swelling and tenderness. Avoiding caffeine may be beneficial for some people because of the association between caffeine and PMS symptoms, such as irritability and insomnia.

  • Exercise

    Sticking to a regular exercise routine may help to improve PMS symptoms. Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling releases endorphins, dopamine, and serotonin, which boost mood and help you get a good night's sleep.

  • Manage Stress

    Breathing exercises, meditation, and yoga are some ways to reduce stress and promote relaxation.

  • Take Dietary Supplements

    Research has shown that getting the required dietary nutrients helps with PMS. The best way to get the required nutrients, minerals, and vitamins is to eat whole fresh foods. If you don't get enough from your food, then here are some useful supplements:

    • Calcium

      1,200 milligrams (mg) of daily calcium can help ease physical and emotional symptoms.

    • Magnesium

      360 mg of daily magnesium can help ease breast soreness and bloating.

    • Vitamin E

      400 international units (IU) daily can help reduce prostaglandins in the body. Prostaglandins are known to cause pain.

    • Vitamin B-6

      50 to 100 mg daily can help ease fatigue, irritability, and insomnia.

  • Try Massage Therapy

    Acupuncture, massage therapy, and aromatherapy (using essential oils) are sometimes helpful to reduce symptoms of PMS.

  • Consider Herbal Supplements

    Some women report relief of PMS symptoms with the use of herbs, such as ginkgo and ginger. Curcumin (an active element of turmeric) can relieve PMS symptoms. It has anti-inflammatory properties which can help you with pain management and improve your healing potential. Chaste tree berry (Vitex agnus-castus) is often suggested as an herbal supplement to help with premenstrual syndrome.

  • Get a Full Night's Rest

    It's hard to function properly without proper sleep. Chronic insomnia can lead to depression and anxiety. It also increases irritability and fatigue.

Summary

If you have PMS, there may be certain lifestyle changes you can make to improve your symptoms. Give yourself some extra rest and self-care when you anticipate symptoms such as headaches, irritability, depression, or anxiety.

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