The Most Effective Ways to Ease PMS Symptoms

If you’re a woman over the age of eighteen, then you’ve most likely experienced some form of premenstrual syndrome. Menstruation begins after ovulation, during a phase called the luteal phase. The luteal phase is accompanied by a dramatic shift in hormone levels, as well as the more unsavory aspects of the menstrual cycle.

Symptoms of PMS

The symptoms of PMS range in severity and type depending on the woman’s body, diet, age, and medical intervention, such as birth control. These symptoms include “mood swings, tender breasts, food cravings, fatigue, irritability, and depression,” bloating and weight gain due to water retention, uterine cramping, headaches or migraines, acne, digestive discomfort, joint and muscle pain, concentration issues, crying spells, and even night sweats and social withdrawal.

Luckily, with a few simple lifestyle changes, the unwanted symptoms of PMS can be managed.

Tips For PMS Relief

Source: Meghan Livingstone/Youtube

Meghan Livingstone is a Certified Holistic Nutritionist and sheds light on the different types of PMS, and simple diet and lifestyle changes you can make that will help ease symptoms.

Supplement With Magnesium

Magnesium is a major mineral, meaning “higher amounts are needed compared to trace minerals, like zinc or iron.” This major mineral works in tandem with the 300 plus enzymes that “help to regulate many bodily functions, including the production of energy, body protein, and muscle contractions,” healthy bones, and healthy heart function. But did you know that magnesium can also help ease unwanted PMS symptoms?

“Researchers hypothesize that magnesium influences different ion levels of estrogen and progesterone in the body, and this may be why it helps with PMS and bloating.” It’s conjectured that magnesium helps to stabilize hormones, and stable hormones can help with anxiety, depression, irritability, and even some physical symptoms. On top of that, “a significant reduction of anxiety-related premenstrual symptoms (nervous tension, mood swings, irritability, and anxiety) has been noted with magnesium supplementation.”

Limit Salty Foods

Limiting your sodium intake will help you avoid uncomfortable bloating and water retention from PMS. Eating less sodium can be challenging because there’s simply a lot of salt in our food. However, some tricks can make the change easier. You can try switching to the low sodium or sodium-free version of your favorite foods, avoid fast food, make more food at home, and replace salt with spice. By eliminating salty and processed foods, you’ll be able to beat the bloat.

Stress Less

Stress is widely known to cause many health issues – from physical ailments, including headaches, digestive discomfort, and chest and muscle pain, but did you know that it can sometimes worsen PMS symptoms? Stress can disrupt the internal balance of your body, which you want to avoid. While stress is prevalent in our lives, it doesn’t mean we can’t find healthy and effective ways to manage it. Exercise naturally physically stresses our bodies. When we stress our bodies, this gives our mental stress a bit of a break. Exercising regularly, whether that be going on a daily walk down the block, yoga, or weight training can help reduce overall stress.

Eat Easy-To-Digest Foods

Be sure you avoid foods high in fat during a time when your stomach is in pain. While fats do aid in digestion, they also take longer to digest than these foods above… not something you particularly want when your stomach isn’t up to par. Stick to mostly bland foods lower in fiber but still whole-food-based versus processed soups and crackers. Many fruits like papaya and strawberries can also be helpful, while ginger, lemon, and herbs like oregano can help fight bacteria and aid in digestion too. You can also add vegetable broth to any of these to drink hot, which will keep food moving through your system, provide the body with nutrients it needs to heal, and can also be soothing during a time of distress.

For further help, see some FAQs in our Plant-Based Nutrition Guide for more information about plant-based eating for digestion.

Before making lifestyle changes, it’s always best to consult an OB/GYN with issues related to your menstrual cycle.

Related Content:

• Understanding Stress: Tips and Plant-Based Foods to Unwind
• The Benefits of Magnesium for Premenstrual Syndrome
• 5 Simple Foods That Quickly Relieve Stomach Cramps and Aid in Digestion

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