Let’s face it, PMS can hinder our normal day-to-day activities. Between bloating, irritability, aches, and pains, PMS symptoms are something we are always looking for ways to relieve. If you are tired of being out of commission for the days you are on your period, here are six natural ways to combat PMS.
Diet will play a significant role in the severity of your PMS symptoms. It is essential to ensure that you eat a balanced diet rich in vitamins and minerals. Some specific recommendations for reducing PMS symptoms include limiting sugar intake by including complex carbohydrates in their place. Some people also succeed by reducing their sodium intake as this could help with water retention, bloating, swelling, and tenderness. If you struggle with irritability or insomnia around that month, you can also try reducing your caffeine intake.
In addition to limiting sugar, sodium, and caffeine, you should try adding omega-3 fats into your diet. Some research shows that adding omega-3 fats to your diet can reduce symptoms of PMS. It was found that the longer people supplemented their diet with omega-3, the more their symptoms decreased. Therefore it is best to be consistent with including foods high in omega-3s like fatty fish or certain nuts and seeds. You can also use an omega-3 supplement like fish oil to help you stay consistent with your intake.
Evidence suggests that keeping up a regular exercise routine can help improve symptoms associated with PMS. Light to moderate physical activity such as jogging, swimming, cycling, or yoga releases mood-boosting chemicals like endorphins, dopamine, and serotonin. All of these mood-boosting chemicals have a positive effect on sleep and energy levels. If you experience irritation, depression, or insomnia during PMS, regular exercise could help you significantly.
3. Managing Stress
Stress can wreak havoc on many of the systems in the body. It can affect your immunity, metabolism, and cardiovascular systems to name a few. But it can also affect premenstrual symptoms. To help manage your stress better, try finding outlets such as meditation, yoga, or breathing exercises. You should also give yourself time to relax when feeling incredibly stressed. Making your emotional needs, a priority can help significantly with stress management.
4. Vitamins and Supplements
There are specific vitamins that are important to reduce the effects of PMS. There are several different vitamins for PMS, but one of the main ones most people can benefit from is magnesium. Due to the current standards of large-scale farming, many vegetables do not contain as much magnesium as they once did. This has caused magnesium deficiencies in large amounts of the population. This is significant because magnesium is required for our cells to function correctly. Hormones in particular, require magnesium for proper regulation. This is why vitamins for PMS can help significantly. Take a magnesium supplement or try out vitamins for PMS to deal with premenstrual symptoms.
5. Try a Diuretic
Fluid retention can be a frustrating part of PMS. Bloating can make fitting into your standard wardrobe not just tricky but downright uncomfortable. Instead of taking a diuretic pill or supplement, try including diuretic foods in your diet the week before you start your period. Bananas, tomatoes, fennel, watercress or citrus fruits are all diuretic foods. In addition to including these foods in your diet, ensure you drink plenty of water to help flush out excess toxins. Diuretic foods and regular water consumption will help prevent your body from holding on to fluids during your period week.
Whether you schedule a professional massage the week of your period or if you have a partner do it at home, massages are a great, natural way to relieve symptoms of PMS. Massages help to increase blood flow which helps soothe tense or aching muscles. If you do decide to schedule a professional massage, make sure you disclose why you’re there. They may be able to use specific techniques that are known to relieve period-related aches.
Having to go through the inconvenience of PMS every single month will never be something to look forward to. However, if you start following some of these tips and tricks, you can better manage your symptoms around that month. When you follow the right diet and exercise routine and learn to better manage your stress, things will start to fall into place. And don’t forget a massage or two!