PMS can cause a lot of discomfort and distress. This article enlists some ways to deal with PMS. Read on to know more…
PMS stands for premenstrual syndrome. It can be described as a set of signs and symptoms that are experienced by most women one or two weeks before the onset of their menstrual cycle. The set of symptoms for PMS often vary from one woman to another. Some physical symptoms of PMS are swelling and soreness of breasts, bloating, nausea, dizziness, headache, abdominal cramps, joint pain, lack of energy and so on. It causes some emotional problems too. As a result, she gets frequent mood swings, anxiety, depression, irritability, etc. The exact cause behind these physical and emotional changes is not clearly known. Experts believe that the hormonal changes that take place during this phase can be responsible for it. Some studies have also suggested that it can be triggered due to an imbalance in the levels of calcium and magnesium in the body. Basically, remedies involve certain changes which will help you deal with the stress and discomfort associated with PMS. A healthy lifestyle can make a lot of difference to the condition of PMS.
Maintain a Healthy Diet
Foods that are rich in vitamins and minerals can control the PMS symptoms to a great extent. Fresh vegetables, whole wheat grains, beans, fish, lean meats, dairy products, nuts, etc. are some of the PMS relief foods. Those who are bothered by stomach bloating during this time should have celery and asparagus. All such foods that tend to increase symptoms should be strictly avoided. They are: fatty foods, processed foods, unhealthy snacks, caffeine, alcohol, soda, chocolate, etc. Saturated fats like butter should be replaced with unsaturated oils like flaxseed oil or safflower oil.
Take Nutritional Supplements
PMS is triggered by nutritional deficiency particularly that of calcium and magnesium. Therefore, daily intake of magnesium and calcium supplements can ease off the symptoms. In addition to that, vitamin E can be taken in order to lower the physical discomforts like breast tenderness. Vitamin B6 is of great help for bloating. Before, taking any of these supplements, you must consult the doctor to ascertain the exact dosage suitable for you.
Drink Plenty of Water
Due to change in hormonal levels, water retention is a common problem of PMS which often gives rise to excessive bloating. The excess of fluid retained inside the body tissues can be eliminated by drinking plenty of water. You should have 8-10 glasses of water.
Take Plenty of Rest
When your body gets adequate amount of sleep, it is in a better position to tackle the annoying PMS condition. Ideally, your body needs sound sleep for at least 7-8 hours at night.
Keep aside 20-30 minutes daily for exercising. It could be any exercise of your choice like walking, jogging, cycling, etc. These exercises will improve blood circulation and stabilize the hormone levels. Thus exercise relieves both physical as well as emotional symptoms of premenstrual syndrome.
There are a number of herbs which have an amazing effect on the PMS symptoms. A few of them are given below:
- Evening primrose oil is a plant oil which is rich in essential fatty acids which are helpful in relieving pain and inflammation in the body.
- Valerian root is highly effective on emotional symptoms such as mood swings and irritability. If taken before going to bed, it eases off mental tension and induces sleep.
- Chaste tree herb is an excellent cure for menstrual cramps. It should be taken in the morning by adding 8-10 drops of chaste tree extract in a glass of water.
- Dandelion leaves act as a powerful natural diuretic and alleviate PMS and bloating. You can prepare a concoction by soaking some fresh leaves of dandelion in hot water for 20 minutes. Have it twice a day for best results.
- Peppermint tea has a soothing effect on the stomach muscles and provides a lot of relief from cramps. Prepare the tea by steeping a teaspoon of peppermint leaves in a cup of boiling water for 8-10 minutes.
These are some of the simple yet effective natural PMS cures. If you are experiencing severe PMS symptoms, then visit a doctor for its treatment. In general, this condition is treated with pain relieving medicines and birth control pills. However, do not take any such medicines on your own. Always consult a doctor before taking any medication.