Natural Ways to Ease Symptoms of PMS

For some, monthly menstruation flies by with no bother, yet for others, it can be a dreaded time of the month that is marked by pain, tiredness, and irritability, amongst other things.

Nearly 48% of menstruating people experience symptoms of Pre-menstrual Syndrome (PMS), with 20% experiencing symptoms severe enough to disrupt their normal routine.

It is recommended that if PMS symptoms affect your daily life drastically, you should seek medical advice. However, if you have mild to moderate symptoms, there might be a few home remedies that can help to ease the physical, behavioral, and emotional discomforts.

Symptoms of PMS

Source: Maitri/YouTube

Symptoms of PSM vary greatly based on the individual. Not all symptoms are experienced every month, and new ones can crop up out of nowhere. Here is a list of some common symptoms of PMS-

• abdominal bloating
• cramping
• sore and swollen breasts
• acne
• constipation
• diarrhea
• headaches
• back and muscle pain
• unusual sensitivity to light or sound
• unusual clumsiness

Natural and Home Remedies for PMS

Source: HealthyGroceryGirl/YouTube

Drink Water and herbal teas- increasing your fluids will help to ease abdominal bloating. Plain water is a great option, but a warm herbal tea might feel much more comforting if you are feeling under the weather.

• Raspberry leaf tea is commonly used to help ease symptoms of menstrual cramping.
• Chamomile tea is thought to have anti-spasmodic properties that can help ease the pain of cramping. It also has calming properties and is a good tea to drink before bed to help promote better sleep.

Check your diet- though eating a healthy, well-balanced diet is always a good idea, it can be particularly helpful to you during your period. Here are some helpful tips–

• Reducing your salt intake can help ease symptoms of tender breasts, swelling in the feet and hands, and bloatedness.
• Eat a variety of fresh vegetables making sure that you get a good dose of veggies rich in iron and B vitamins.
• Increasing your calcium intake is thought to help ease the symptoms of mood disorders when experiencing PMS. Try eating more leafy greens, tofu, and other soybean products, beans, and lentils.
• One study found that getting enough vitamin D through natural light can help ease the symptoms of PMS.
• Eating complex carbohydrates can help to moderate your insulin levels and stabilize your mood.  Try a meal rich with pumpkin, sweet potatoes, squash, lentils, potatoes, and oats.
• Introduce more whole grains into your diet when experiencing PMS. It is thought that magnesium-rich whole grains might help to bring calmness and zinc may help to control mood.

Limit alcohol and caffeine- since insomnia can be a symptom of PMS for some people, it is worth cutting these beverages out if you are going through PMS as they can further disrupt your sleep. They can also cause or make headaches worse.

Try medicinal mushrooms- some evidence suggests that medicinal mushrooms may help ease symptoms of PMS.

• Reishi is thought to help ease symptoms of fatigue and regulate mood. This mushroom can be taken as a supplement or as a tea.
• Lion’s mane is another mushroom that can be eaten or taken as a supplement. Lion’s mane has natural anti-inflammatory properties which are thought to help ease symptoms of mild depression and anxiety.

Get enough sleep- as is always the case, getting enough sleep is essential to help your body regenerate, rest and gain overall well-being, especially while experiencing PSM.

Get some exercise- getting at least half an hour of exercise a day can help to make sure that you get a good night’s rest, it can ease symptoms of bloating and cramping, and can also improve your mood.

Source: Yoga With Adriene/YouTube

Don’t forget to self-care– taking some time for yourself during this time is important. Whether it is practicing some calming meditations, reading, doing some gentle yoga or just curling up with a good book or movie, remember that you are allowed to stop for you for a minute.

This article is for informational purposes only and should not be taken as medical advice. Seek medical attention if you have any concerns regarding your symptoms. Consult a medical professional before using herbal medicines.

Related Content:

• Why We Need to Switch to Sustainable Period Products
• What To Eat in the ‘Luteal Phase’ of Your Period
• 15 Hearty Recipes to Eat in the Menstrual Phase of Your Period
• What to Eat in The Follicular Phase of Your Period
• What To Eat In The Ovulatory Phase of Your Period

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