Diet plays an important role in helping with PMS symptoms. Eating foods that are high in Omega-3 fatty acids, such as fatty fish, can help reduce inflammation associated with PMS. Additionally, adding more fruits and vegetables to your diet can help your body get the nutrients it needs to stay balanced. Let's explore some more natural remedies for PMS symptoms.
Increase consumption of magnesium-rich foods
An essential mineral to the body, magnesium can help to relax muscles, reduce pain, and combat fatigue. It is important to increase the consumption of foods high in magnesium during PMS to achieve these benefits.
Magnesium-rich foods include legumes and beans, leafy green vegetables such as spinach and kale, whole grains like quinoa and brown rice, tofu, salmon and halibut, dried fruit like figs or apricots, nuts including peanuts and almonds, dark chocolate (at least 70% cocoa), yogurt or milk.
Consuming these foods throughout the month—not just around your period—can help ensure that you’re maintaining proper levels of this important mineral so that it can do its job when it’s needed most: during premenstrual symptoms.
Increase consumption of calcium-rich foods
An increased intake of calcium-rich foods has been identified as one of the most effective natural remedies for alleviating PMS symptoms. Calcium is known to play a vital role in neurotransmitter regulation and serotonin production, both of which are affected significantly during menstruation.
Studies have revealed that women who ingest higher levels of dietary calcium throughout the month are less likely to report PMS symptoms such as bloating, weight gain, cramps, insomnia, and mood swings.
Foods that contain high levels of calcium include dairy products, soya beans, broccoli, almonds, and green leafy vegetables. Additionally, vitamin D helps your body absorb calcium more effectively so it’s important to ensure you get enough from the sun or from multivitamins.
Increase consumption of Vitamin B6-rich foods
It has been found that increasing your intake of Vitamin B-6 can help manage some of the physical and emotional symptoms associated with PMS. This includes a decrease in breast tenderness and food cravings. Foods such as beef, bananas, and whole grains are rich in Vitamin B-6 and should be included in your diet if you experience PMS.
You may also want to consider taking a daily multivitamin with B-6 to supplement any deficiencies you may have. Additionally, some studies have shown that consuming calcium can help improve PMS symptoms as well, so look to dietary sources such as milk, cheese, or yogurt for relief.
Herbal remedies have been used for centuries to treat a variety of conditions, including premenstrual syndrome (PMS). Herbal remedies are a safe and effective way to reduce the uncomfortable symptoms associated with PMS, such as cramps, bloating, and mood swings. Let's take a look at some of the best herbal remedies that can help alleviate the symptoms of PMS.
Try chamomile tea
Chamomile tea is one of the most commonly used herbal remedies for PMS. It is known to have anti-inflammatory, relaxing, and anti-spasmodic properties that can help reduce the symptoms of premenstrual syndrome (PMS). It can also help reduce cramps due to its antispasmodic effects.
Chamomile tea contains a number of compounds including tannins, flavonoids, glycosides, volatile oils, and coumarins which give the herb its medicinal properties. The volatile oil in chamomile tea contains sesquiterpene lactones which are responsible for their anti-inflammatory and antispasmodic effects. It also contains caffeic acid and essential oils which can help reduce anxiety and stress levels associated with PMS symptoms.
Chamomile tea can be made by steeping 1-2 teaspoons of dried chamomile flowers in a cup of hot water. Allow it to steep for 3-5 minutes before drinking it. You may add honey or lemon if desired to enhance the flavor.
To make iced chamomile tea, allow 2 tablespoons of dried chamomile flowers to steep overnight in a quart of cold water; refrigerate for 24 hours before serving over ice with honey or lemon as desired. Sipping on chamomile tea throughout the day may provide relief from PMS symptoms like cramps or mood swings.
Try ginger tea
Ginger tea may be just the thing to ease your PMS symptoms. This popular herbal remedy has a long history of being used to provide relief from digestive issues, nausea, and inflammation. Due to its anti-inflammatory properties, ginger can help reduce cramps and discomfort associated with menstruation. Plus, it's an excellent natural remedy for more general PMS such as fatigue and mood swings.
To make a ginger tea infusion, steep 1 teaspoon of grated fresh ginger in 8 ounces of boiling water for 10 minutes. Sweeten it with honey if desired and sip throughout the day whenever you need a PMS pick-me-up!
Try cramp bark tea
Cramp bark tea is one of the most popularly used herbs for addressing PMS symptoms. This tea, made from the cramp bark shrub's bark, helps relax tense muscles and has powerful anti-spasmodic properties. It is also known to aid in helping the body cope with stress. To make this tea, add one teaspoon of cramp bark to a cup of boiling water and allow it to steep for 10 minutes before straining and drinking.
The recommended dosage is 1 to 2 cups daily. You may also obtain cramp bark supplements from health food stores or your local pharmacy. Always consult your healthcare provider prior to using any herbal remedies, as some may interact with the medications you're taking.
Exercise is a great way to manage your PMS symptoms and reduce discomfort. Regular exercise can help reduce stress hormones and release endorphins, the hormone which gives us a feeling of happiness. Exercise can also help calm your body and improve sleep quality, which can be beneficial in managing PMS symptoms. Let's explore the many different ways exercise can help us manage PMS.
Yoga is an exercise that has been practiced for centuries worldwide and can bring great benefits to your physical and mental health. One way it can help manage PMS symptoms is by helping to reduce stress levels and calming the mind. Practicing yoga regularly can help to reduce negative feelings, including those related to PMS such as anxiety, irritability, and bloating.
Yoga poses facilitate relaxation of the body, improve digestion and boost the circulation of oxygen throughout the body, improving overall well-being. Specific poses involving chest openings will help drain the lymphatic system which is beneficial in releasing premenstrual water retention.
In addition, there are certain variations of forward folds and gentle inversions that focus on relaxing the entire abdominal area which may offer relief from uterine cramping due to their ability to stimulate circulation in this area. Additionally, calming poses such as restorative twists, cat-cow, and child's pose provide effective stress releases throughout your whole body.
Try the light aerobic activity
Light aerobic activity is an important element of any exercise routine and should be a part of your regular physical fitness program. Light aerobic activity can help increase your stamina and build strength while providing overall health benefits. When it comes to light aerobic activity, the key is to find something that works for you and fits with your individual fitness level.
Light aerobic activities should be easy to do and last at least 30 minutes. They should also elevate your heart rate to a level that makes maintaining conversation difficult—a good goal is to maintain conversation at no more than two-word sentences.
Examples of light aerobic activities include walking, dancing, biking (both stationary and outdoor), swimming, or rowing. When picking an activity for light aerobics, it’s important to consider your fitness level to ensure you're working hard enough but not overdoing it and getting injured or burned out from too much intensity too soon.
Another great way to get in some light aerobics is interval training, which alternates low-intensity exercise with short bursts of higher-intensity exercise over the same period of time.
There are numerous interval training formats you can employ that essentially involve quick bursts of energy (high-intensity) followed by a return back into low-intensity movements such as jogging. Interval training enables individuals a safe way to increase their aerobic base without putting too much stress on the body while still providing a great cardio workout!
Stretching can be an effective way to improve flexibility and range of motion, reduce pain and soreness, reduce stress, and prepare your body for activity. Generally speaking, stretching involves moving joints and muscle groups in different directions and using your body weight as resistance. There is a variety of stretching techniques that can be used depending on the goals of the activity.
Static Stretching: This type of stretching is where you hold a position for a period of time without movement. This allows your muscles to relax deeply into the stretch. Static stretching needs to be done slowly and gently so as not to cause injury or strain.
Dynamic Stretching: This type of stretching involves taking muscles through their full range of motion while actively contracting and then releasing them. Dynamic stretching is best performed in moderation before activities requiring short bursts of energy or all-out efforts such as running, playing sports, or weight lifting
Proprioceptive Neuromuscular Facilitation (PNF): PNF stretching is an advanced form of flexibility training that uses muscle contractions to enable a person to go deeper into a particular stretch by manipulating the reactions between agonist (primary) and antagonist (opposing) muscles. It involves alternating sets of contraction/relaxation cycles which help stimulate the nervous system component responsible for improving flexibility.
Ballistic Stretching: Ballistic stretches involve bouncing movements with jerky motions — this should not be attempted unless you have professional guidance! They often result in injuries because the body isn’t prepared for the speed or intensity at which it’s pushed into various positions.
To achieve safe, long-term gains in flexibility it is important that you understand the proper technique with each form—too much force may lead to strains or tears in muscle fibers so always practice gentle motions until you become adept at each technique! Additionally, make sure that you pay attention to how your body feels during each stretch; overdoing it can cause pain within muscle fibers before leading to injury if left unchecked so know when enough is enough!
If you’re looking for other natural remedies for PMS symptoms, there are a number of options available. Herbal supplements, dietary changes, acupuncture, and exercise can all be helpful in managing the physical and emotional changes that accompany PMS. In this section, we’ll explore some of the other natural remedies for PMS symptoms and how they can help.
Acupuncture is an ancient Chinese form of healing based on the belief that energy, known as “qi” or “chi,” flows through the body. The use of fine needles which are inserted into energy points in the body to help redirect this energy can be helpful to improve physical, mental, and emotional health issues. Acupuncture can help regulate hormones and restore balance in the body, making it one of many natural ways to reduce PMS symptoms.
PMS symptoms such as anxiety, depression, and fatigue can be treated with acupuncture, although it is best done by a qualified practitioner who understands how to approach these issues specifically. Studies have shown that acupuncture can be effective in reducing menstrual cramps and fatigue during menstruation, as well as minimizing breast tenderness and bloating associated with PMS.
Additionally, research has shown that acupuncture reduces mood swings caused by fluctuations in hormone levels. Talk to your healthcare provider about whether acupuncture might be a good fit for relieving your PMS symptoms.
Aromatherapy has been used to treat physical and emotional concerns, including PMS symptoms, for centuries. It can be used in a variety of ways: adding essential oils to a warm bath, diffusing them through the air with special machines, or applying the diluted oils directly to your skin.
Some of the most commonly used oils for PMS symptoms are clary sage oil, lavender oil, and chamomile oil. Clary sage is known for its calming and balancing effects on hormone fluctuations. Lavender has calming properties that can help improve mood changes caused by PMS. Chamomile may help reduce bloating, cramping, and other physical symptoms of PMS by helping to relax painful muscles.
It’s important not to use too much when you’re doing aromatherapy with essential oils — overstimulating any one particular scent can have an adverse effect on your health. If you’re using essential oils topically on your skin, always mix them into another base oil first before applying them directly onto your skin.
Specialties such as jojoba and coconut oil are great carriers for essential oils because they don't evaporate away quickly like water does once they are applied directly onto the skin.
Try massage therapy
Massage therapy has been a popular form of stress relief for centuries. In recent years, massage therapy has become increasingly associated with healing and emotional balance. Research suggests that certain massage techniques can be helpful in controlling Premenstrual Syndrome (PMS) symptoms.
A massage can reduce levels of stress hormones and increase the flow of endorphins, making it an effective treatment for managing PMS symptoms such as anxiety, bloating, and irritability. Massage is also believed to help reduce muscle tension in the lower back and abdominal areas which commonly accompanies PMS.
Certain essential oils have been linked to providing additional relief from PMS symptoms. Certain herbal oils such as lavender, marjoram, rosemary, and geranium are believed to help alleviate depression associated with PMS. Other calming essential oils that may be helpful include basil, chamomile, or sandalwood.
Talk to your healthcare provider about massage therapy. They will help you find a provider that specializes in this type of treatment and can also provide guidance on what types of essential oils are right for you based on your own individual needs.
When seeking massage therapy help for PMS management it is important to find a therapist who understands the unique needs of individuals with PMS symptoms as well as how discomfort in some areas at certain points during the menstrual cycle can affect different parts of the body differently during a session