Natural Relief from Premenstrual Syndrome (PMS)
Premenstrual syndrome (PMS) is a common disorder that affects many women, causing symptoms like irritability, anxiety, fatigue, and mood swings. While medications can provide temporary relief, natural home remedies can be a safer and more effective way to manage PMS symptoms.
Dietary Changes and Supplements
Making a few simple changes to your diet can help alleviate PMS symptoms:
1. Eat smaller, frequent meals to reduce bloating.
2. Limit salt intake to reduce fluid retention and bloating.
3. Choose complex carbohydrates like whole grains, fruits, and vegetables.
4. Include protein-rich foods like lean meat, cottage cheese, and legumes.
5. Calcium-rich foods like dairy products, sesame seeds, and flax seeds can help reduce bloating, fatigue, and psychological symptoms.
6. Vitamin B6-rich foods like chickpeas, tuna, fish, and beef liver can help regulate mood and reduce symptoms.
7. Iron supplements can help prevent anemia during menstruation.
8. Magnesium-rich foods like almonds, green leafy vegetables, and peanuts can help ease symptoms of depression, insomnia, and breast tenderness.
Lifestyle Changes
In addition to dietary changes, incorporating the following lifestyle changes can help manage PMS symptoms:
1. Regular exercise: Aim for at least 30 minutes of aerobic activity, 5 days a week.
2. Stress relief techniques: Try meditation, aroma therapy, massage, and yoga to reduce stress and anxiety.
3. Get enough sleep: Aim for 8 hours of sleep per night and establish a consistent sleep routine.
4. Limit alcohol and caffeine intake: Avoid smoking and limit alcohol and caffeine consumption to reduce symptoms.
Health Supplements and Herbal Teas
Certain health supplements and herbal teas can also provide relief from PMS symptoms:
1. Chaste tree berry: May help balance estrogen and progesterone levels, but may have side effects.
2. St. John’s Wort: May help relieve symptoms, but may interact with other medications.
3. Primrose oil: Contains gamma-linoleic acid, which may help reduce symptoms like depression and anxiety.
Finding Your Routine
Every woman’s experience with PMS is unique, and it may take some trial and error to find the right combination of dietary changes, lifestyle modifications, and health supplements that work for you. By making a few simple changes and finding your routine, you can reduce your PMS symptoms and enjoy a happier, healthier period.
References
https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787
https://www.verywellhealth.com/natural-remedies-for-premenstrual-syndrome-pms-88420
https://always.com/en-us/tips-and-advice/your-first-period/8-natural-remedies-for-pms
https://www.medicalnewstoday.com/articles/321965
https://www.webmd.com/women/pms/features/herbal-treatments-for-pms