Premenstrual Syndrome (PMS) is a common concern among many women.
PMS is the psychological, emotional, physical, and behavioral changes between ovulation and the start of your period.
It typically occurs a week or a few days before your period.
Though some women are not troubled by the changes in PMS, others can experience significant discomfort and distress.
For this reason, several treatment options for PMS have evolved over the years, including some natural remedies.
This article will explore all the natural remedies for PMS and some alternative treatments.
Natural Remedies for PMS
Natural remedies to relieve the symptoms of PMS can be as simple as some exercise and stress management.
Focusing on what you eat also matters. Taking a balanced diet, calcium supplements, and chaste tree berries may also be a part of your PMS treatment plan.
Exercise
Source: FatCameraRegular exercise can be a game changer for your overall health, including PMS symptoms.
Aerobic exercises like jogging, swimming, and cycling can increase endorphins, dopamine, and serotonin (hormones that boost mood) and positively affect sleep and energy levels.
Therefore, exercise may help relieve Premenstrual Syndrome symptoms like fatigue, mood swings, and Depression.
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Diet
The most common dietary recommendations for PMS include limiting sugar intake and increasing the consumption of complex carbohydrates.
Reducing salt intake may also help to reduce PMS symptoms like bloating and breast tenderness. Limiting caffeine may also work as a natural remedy for PMS irritability.
Supplements
A 2017 study suggests that taking calcium supplements is an effective way to reduce mood disorders during PMS.
Another study found that women with a high calcium intake through food sources had a lower risk of having PMS.
Along with supplements, various foods can also increase calcium intake. These include dairy products, sesame seeds, almonds, and leafy green vegetables.
Some studies show that magnesium may also help with Premenstrual Syndrome. However, more research is needed on the matter to use it as a stand-alone treatment.
Another supplement for PMS is chaste tree berry.
Chaste tree berry (Vitex agnus-castus) is one of the most suggested herbal remedies for Premenstrual Syndrome management.
Studies have shown that it can consistently reduce PMS symptoms. Chaste tree berry has hormone-balancing properties, which may help treat PMS.
Stress Management
Source: pixelshotYoga, meditation, and breathing exercises are proven natural ways to manage stress and relax. Having a proper sleep schedule also reduces stress.
Managing stress can help control the hormonal changes that occur during the menstrual cycle and relieve PMS symptoms.
Alternative Treatments
While the above-mentioned natural remedies for PMS are effective, they may not be enough as stand-alone treatments.
Medical treatments for PMS may work well with natural remedies and help you manage the condition. Some commonly prescribed medications for PMS include:
- Antidepressants like SSRIs (Selective Serotonin Reuptake Inhibitors) may effectively reduce PMS symptoms.
- Nonsteroidal Anti-Inflammatory drugs (NSAIDs) are usually taken before your period to help with cramps and breast pain.
- Diuretics (water pills) like Spironolactone can help shed extra fluid from the body to help with PMS bloating and swelling.
- Hormonal birth control may also be prescribed to provide relief from PMS symptoms.
You should note that the effectiveness of these medications can vary for each person. It is essential to consult a medical professional for effective treatment.
Conclusion
Premenstrual Syndrome can cause emotional and physical changes between ovulation and before the start of your periods.
Mild PMS symptoms can be managed with natural remedies like proper diet and exercise.
Calcium supplements and chaste tree berries can also work as effective natural remedies for PMS.
However, they may not be enough as stand-alone treatments for PMS. In such cases, medications, along with natural remedies, may work best for individuals with PMS symptoms.
Consult a medical professional for effective management of the condition.
Frequently Asked Questions
Are over-the-counter pain relievers effective for PMS symptoms?
Over-the-counter pain relievers like Ibuprofen or Acetaminophen can help manage pain associated with PMS. However, consult your doctor for the right dosage.
Is there a specific age range for experiencing PMS?
PMS can occur during the reproductive years, typically starting in the late teens and continuing into the 40s. However, individual experiences vary.
How can I track my PMS symptoms for better management?
Consider using a menstrual tracking app or a diary to record PMS symptoms, helping you anticipate and manage them more effectively.
Can menopause alleviate PMS symptoms?
Menopause usually marks the end of PMS symptoms as hormonal fluctuations cease. However, individual experiences may vary.
Can PMS affect fertility?
No, PMS itself doesn’t impact fertility, but the symptoms may interfere with conception efforts. If you’re trying to conceive, consult with a fertility specialist.
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