Every month, women have to go through the natural process, menstruation, and millions of them experience the discomfort of premenstrual syndrome (PMS). Due to this, PMS symptoms can make daily life challenging. From bloating and fatigue to mood swings and cravings, these symptoms can disrupt work, relationships, and overall well-being.
To get relief, some women rely on over-the-counter painkillers or hormonal treatments, but they may not always be the best long-term solution. This is why it is important to understand your body’s natural rhythm and make a few lifestyle adjustments. If you are one of them, this blog can be a helpful read to get through this condition safely.
What is Premenstrual Syndrome?
Before you rely on any solution, it is important to understand what premenstrual syndrome really is. PMS is a collection of physical, emotional, and behavioural symptoms that occur in the (luteal phase) days or weeks leading up to menstruation.
The root cause is actually tied to hormonal fluctuations, mainly the rise and fall of estrogen and progesterone. These changes can affect your reproductive system and your brain chemistry, which explains the mood swings and emotional sensitivity.
Here are common PMS symptoms:
- Your mood swings, anxiety develops, and you feel irritated
- Your stomach gets bloated and your body retains water
- You often complain of headaches or migraines
- You experience breast tenderness
- You are fatigued and have disturbed sleep
- You crave food, especially sweets and carbs
- You have lower back pain or abdominal cramps
While the intensity varies from person to person, these symptoms can feel overwhelming. Fortunately, natural strategies can help reduce their severity.
Natural Remedies for PMS Symptoms
Since PMS is manageable, you can adapt to these lifestyle changes:
Prioritize a Balanced Diet
What you eat has a powerful impact on PMS. A nutrient-rich diet can balance hormones, stabilize blood sugar, and reduce its symptoms. You can:
- Go for complex carbs such as oats, brown rice, and whole grains. They prevent your energy crashes and keep your mood stable.
- Boost magnesium intake with nuts, seeds, bananas, and dark leafy greens. This mineral helps relax your muscles, reduce bloating, and calm anxiety.
- Choose calcium-rich foods like yogurt, tofu, and broccoli, which support mood and ease fatigue.
- Cut down on or limit salty foods, caffeine, and processed sugar to minimize bloating and irritability.
Keep Yourself Physically Active Anyway
Exercise may be the last thing you feel like doing during PMS, but it can help you a lot. Physical activity releases endorphins, which are natural mood enhancers. You can:
- Aim for 30 minutes of exercise twice or thrice a week.
- Light cardio like walking, cycling, or swimming help combat fatigue.
- Yoga and Pilates reduce cramps, improve flexibility, and calm your mind.
- Regular movement as it is one of the simplest yet most effective natural remedies for PMS.
Consider Natural Herbs
Nature offers several herbs traditionally used for PMS relief. If possible, you can try adding:
- Chasteberry (Vitex agnus-castus): Helps regulate hormones and may reduce irritability and breast pain.
- Evening Primrose Oil: Contains fatty acids that may relieve mood swings and tenderness.
- Ginger and Turmeric: Known for anti-inflammatory properties, ginger and turmeric help ease cramps and digestive discomfort.
Always speak to a doctor before adding herbal supplements to your routine, especially if you are using other medications.
Adapt to Stress Management Techniques
Stress can amplify PMS symptoms. Building stress-reducing habits into your day can prevent emotional overwhelm. You should:
- Practice deep breathing or meditation for 10 minutes every single day.
- Pen down your thoughts as it helps process your emotions.
- Listen to soothing music or engage in a creative hobby.
- Spend time outdoors; fresh air and sunlight improve mood naturally.
Maintain Hydration with Water and Herbal Teas
Water is often underestimated, but staying hydrated helps reduce water retention and bloating. Along with plain water, try soothing herbal teas like:
- Chamomile tea for relaxation and better sleep.
- Peppermint tea for reducing cramps and digestive issues.
- Ginger tea for its anti-inflammatory benefits.
- A warm cup of tea also doubles as a comforting ritual during PMS.
Simplify Your Routine and Sleep On Time
Fatigue and irritability are common PMS symptoms, and they worsen if you have poor sleep quality. Quality sleep rejuvenates your body and regulates mood. Try to:
- Aim for 7-8 hours of uninterrupted sleep.
- Stick to a consistent sleep schedule, even on weekends.
- Avoid screens before bed and create a calming nighttime routine.
Try Adding Key Nutritional Supplements
Sometimes, what’s on your plate needs a boost with certain vitamins and minerals. You can rely on the following supplements to balance your diet:
- Vitamin B6 – It supports neurotransmitters that regulate your mood.
- Magnesium – Taking this reduces anxiety, bloating, and cramps.
- Calcium with Vitamin D – This helps improve your mood stability and energy.
Always check with your doctor before starting supplements, especially if you have underlying health conditions.
Lifestyle Tips to Prevent Severe PMS
While you follow the above-mentioned remedies, Alongside remedies, adopting a few mindful lifestyle habits can help prevent your PMS symptoms from becoming severe:
- Track your menstrual cycle to prepare ahead.
- Eat smaller, frequent meals instead of large heavy ones.
- Limit alcohol and avoid smoking, both of which worsen PMS.
- Surround yourself with supportive people during emotional lows.
- These small changes make it easier to handle PMS in the long run.
Summing Up
Premenstrual syndrome can happen to anyone. The worst part is it can distress you every single day. And, the best one you would surely want to know, it is manageable if you are careful enough. What you have to do is, just combine smart lifestyle choices with natural remedies for PMS. It can help reduce its intensity and provide you with more control over your body.
It is not necessary that what works for others will work out for you. You should try different approaches to figure out what’s effective for you. If PMS symptoms remain severe, you should run to a doctor immediately.
