Women experience a constant rise and fall in their hormone levels throughout the month. That is how the female body works. Apart from the painful period cramps, women witness physical symptoms like headache, back pain, fatigue, and anxiety before their periods start. If you are one of those women who experience severe PMS symptoms, then you should know about some easy premenstrual syndrome treatments.
Before we move on to things like how to reduce PMS symptoms naturally? Let's help you understand premenstrual syndrome better with a short overview.
Is Premenstrual Syndrome Normal?
Premenstrual syndrome, or PMS, is a very common and normal condition that causes discomfort in women before actual menstruation begins. A large percentage of women experience physical and emotional discomfort due to this condition.
In general, PMS symptoms emerge 10 to 14 days before menstruation and coincide with the post ovulation. Many problems occur in this particular phase of the menstrual cycle as the hormone levels go up and down in the extremities. Next up, we have the PMS symptoms.
Signs and Symptoms of Premenstrual Syndrome
Many of the premenstrual syndrome or symptoms are similar to that of the symptoms of mensuration. This condition impacts the emotional and physical aspects of the body. Below are a few of the common signs of premenstrual syndrome:
- PMS results in changes in the sleep pattern along with body pain and fatigue
- Women go through anxiety and restlessness during premenstrual days
- Abdominal bloating, cramps, and unusual back pain also occur during PMS
- In rare cases, women experience unusual anger and irritability along with loss of appetite.
Premenstrual Syndrome Treatments at Home
PMS symptoms are as bad as the menstrual days. Most women suffer from irritability, bloating, cramps, and headaches during the premensuration. The pre-mensuration symptoms are as bad as menstruation symptoms.
To be precise, some women experience extreme symptoms that need treatment or medication. Nutrition experts suggest changing the diet instead of taking harsh medication. The following list has foods or drinks that must be a part of your PMS diet:
Turmeric Water or Capsules
Turmeric water or turmeric capsules are one of the effective home remedies for PMS relief. As we know, turmeric has anti-inflammatory properties. The medicinal properties of turmeric help to regulate the hormonal cycle and blood flow during periods.
The bioactive compound curcumin present in it, relieves premenstrual syndrome symptoms and also reduces menstrual cramps. Altogether, you can combine one spoon of turmeric in a glass of water or milk to alleviate the PMS symptoms.
Herbal Tea
One of the natural premenstrual syndrome treatments to try is herbal tea. Some studies have found that herbal tea can provide relief from both menstrual and premenstrual discomfort. For instance, the antispasmodic properties of chamomile tea help with reducing cramp pain during periods.
Other than that, consuming peppermint or ginger tea helps with reducing bloating and pain. The variety of herbal teas works as effective PMS symptom medication.
Low-Fat Yogurt
Do you have enough calcium in your diet? If not, then you must add low-fat yogurt to survive the painful PMS days. A study found that taking calcium-rich food or calcium supplements lowers the chance of developing PMS.
It also serves you right by filling up your stomach and improving water retention. Specifically, adding low-fat yogurt to your PMS diet will replenish the body's calcium needs to prevent premenstrual problems.
Eat Bananas
Bananas are also a popular option among the natural premenstrual syndrome treatments. The reason is that bananas are rich in dietary fiber and contain a high level of magnesium as well as potassium. As a result, bananas reduce the bloating during the monthly cycle and also reduce cramps.
Additionally, the natural vitamin B6 and sugar levels in bananas keep your blood sugar levels stable. And not to forget, it can also improve water retention. Doctors advise adding two bananas to an ideal PMS diet to keep the body healthy and energetic.
Salmon
Salmon fish reduces PMS problems. The women who eat non-vegetarian food with half this fish in their diet show fewer symptoms of PMS. It is the best premenstrual symptoms treatment because it contains a large quantity of vitamin D and vitamin B6. These essential vitamins, along with the fatty acids in the fish reduce cramps and relax the uterus muscles.
In addition, the antioxidant properties of salmon fish reduce menstrual inflammation. You can also add tuna or sardines to the premenstrual diet to provide a high quantity of protein and essential vitamins to the body.
Seeds
There are plenty of seeds like flax seeds, sunflower seeds, pumpkin seeds, and sesame seeds that benefit the body. These plant seeds help to promote the blood flow in the uterus by providing the essential Omega 3 fatty acids to the body. Additionally, seeds also contain vitamin E, which reduces PMS symptoms.
Plant seeds are also better than most PMS symptoms medications because they naturally regulate the hormonal cycle. In fact, these plant seeds are also helpful in regularizing the period and hormone cycle.
Chaste Berry
Chaste Berry is another natural way to relieve women from premenstrual symptoms. According to studies, it has anti-inflammatory properties that regulate the hormones and tackles the PMS symptoms.
It is also a natural antidepressant, that's why it helps to relieve the irritability and psychological symptoms of PMS. A lot of doctors advise women to add chaste berries to their diet to improve their reproductive system functioning.
How to Reduce PMS Mood Swings?
Making changes to the diet can help with the physical symptoms. But for premenstrual mood swings, women need to follow some self-care tips. Here are three ways to reduce mood swings and irritability during PMS:
Simple Exercises
First among the premenstrual syndrome treatments for mood swings is exercising. Low-intensity exercises such as swimming, jogging, aerobics, or cycling may help with improving PMS symptoms. Doctors recommend women exercise to improve PMS symptoms as these exercises help to release chemical messengers like endorphins, serotonin, or dopamine in the body.
It has a positive effect on the body's energy and regulates the sleep cycle.
Mindful Stress Management
Mindful stress management activities like meditation or yoga alleviate the PMS symptoms. Many women feel anxious and have unusual anger before menses. Even though these problems happen due to sudden hormone shifts, you can relax your body with simple exercises. You can relax and take some time to nourish your body.
Stress management activities include journaling or pampering yourself with a good spa session.
Aromatherapy
Lastly, you can also try aromatherapy to reduce premenstrual mood swings. Essential oils have antidepressants that add beneficial properties that relieve PMS symptoms.
Essential blends that contain chamomile, cinnamon, or lavender may also help with sleep disorders and headaches. You can add essential oils to your massage oil to increase the effect.
Also Read: Getting Periods Twice A Month? 10 Reasons Why It's Happening
Final Thoughts
Natural premenstrual syndrome treatments like changing the diet and exercising go a long way. As the doctors suggest, you must opt for light and nutrient-rich food that reduces abdominal pain.
Small lifestyle changes and understanding the pattern of symptoms can help women to manage them. Visit your gynecologist for diagnosis and treatment if the symptoms persist.
We hope this article helps you get through the premenstrual problems. If you want to read more content on women's issues and women's health, do visit our home page.
