6 Natural Approaches to Alleviating PMS Symptoms

Premenstrual syndrome (PMS) is a common condition that affects many women. It can cause a wide range of symptoms, such as mood swings, bloating, headaches, and fatigue. While some women may choose to use medication to manage their symptoms, others may prefer natural remedies. In this article, we will explore some natural treatment approaches to relieve PMS symptoms, which mainly include making changes to one’s nutrition regime and lifestyle choices.

1. Nutrition changes

Dietary changes are one of the most recommended natural treatment approaches for managing PMS symptoms. By making healthy changes to one’s daily food regime, one can reduce inflammation, balance hormone levels, and improve overall nutrition. Focusing on a high-fiber, low-fat diet that incorporates whole grains instead of refined grains is ideal. Additionally, reducing the intake of caffeine, alcohol, and sugar can significantly help reduce PMS severity and frequency.

Fruits and vegetables are rich in nutrients such as vitamins, minerals, and antioxidants that can help reduce inflammation and improve overall health. Foods that are rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseed, can also help reduce inflammation and improve mood. Moreover, calcium-rich foods such as dairy products, leafy greens, and tofu can help reduce PMS symptoms such as cramping and bloating. Further, whole grains like brown rice, quinoa, and oats are rich in fiber, vitamins, and minerals, which can help balance hormone levels.

2. Regular exercise

Exercise is another natural treatment approach that can help alleviate PMS symptoms. Regular physical activity can help improve mood and reduce inflammation, thus alleviating PMS symptoms. Moreover, stress and anxiety can exacerbate PMS symptoms such as mood swings and irritability, and exercise is a great way to manage these symptoms. By engaging in regular physical activity, women can manage their stress levels and improve their mood, which can help relieve PMS symptoms.

Exercise can also help improve blood circulation and reduce bloating, a common PMS symptom. Physical activity can help improve blood flow and reduce fluid retention, helping to alleviate bloating and discomfort associated with PMS. Inflammation can aggravate PMS symptoms such as cramping, breast tenderness, and mood swings. Regular exercise can help reduce inflammation in the body, providing relief from these symptoms.

Poor sleep can not only cause PMS but also exacerbate its symptoms, leading to fatigue and irritability. It is known that regular exercise significantly improves sleep quality, which in turn, supports an improved premenstrual mood.

Yoga, Pilates, and swimming are particularly effective exercises for alleviating PMS symptoms. Yoga and Pilates can help manage stress, improve circulation, and reduce inflammation, all of which can help alleviate PMS symptoms. On the other hand, swimming is a low-impact exercise that can help reduce bloating and fluid retention, making it a great option for women experiencing PMS symptoms. It is recommended to aim for at least 30 minutes of moderate exercise most days of the week.

3. Vitex agnus-castus

Vitex agnus-castus, also known as chasteberry, is an herb that has been traditionally used to alleviate PMS symptoms. Vitex works by regulating hormone levels, specifically by increasing the production of luteinizing hormone (LH) and decreasing the production of follicle-stimulating hormone (FSH). This helps balance estrogen and progesterone levels, which can alleviate PMS symptoms such as mood swings, breast tenderness, and cramping.

Vitex has been shown to be effective in several clinical studies for managing PMS symptoms. One study found that women who took Vitex experienced a significant reduction in breast tenderness, bloating, and mood swings compared to those who took a placebo. Another study found that women who took Vitex experienced a significant reduction in PMS symptoms such as irritability, mood swings, and headaches.

Vitex can be taken in various forms, including capsules, teas, and tinctures. It is recommended to take Vitex for at least three menstrual cycles to experience maximum benefits. Vitex is generally safe to use, but before using it, one must consult a healthcare provider to determine the appropriate dosage and ensure safety and efficacy. Moreover, note that Vitex may not be suitable for women who are pregnant, breastfeeding, or taking certain medications.

4. Vitamin D

Optimal vitamin D levels have been linked to the improvement of PMS symptoms. Vitamin D is a fat-soluble vitamin that is essential for bone health, immune function, and calcium absorption. It also plays a crucial role in regulating mood and reducing inflammation, which are two factors that can exacerbate PMS symptoms.

Vitamin D deficiency has been linked to a range of health problems, including depression, anxiety, and inflammation, which can worsen PMS symptoms. One study found that women with low vitamin D levels were more likely to experience PMS symptoms such as mood swings, irritability, and fatigue compared to those with adequate vitamin D levels.

Another study found that vitamin D supplementation improved PMS symptoms such as mood swings, irritability, and fatigue. The study showed that women who took vitamin D supplements experienced a significant reduction in these symptoms compared to those who received a placebo.

Vitamin D can be obtained from exposure to sunlight and dietary sources such as fatty fish, egg yolks, and fortified foods. However, many people do not get enough vitamin D from these sources and may require supplementation. It is important to work with a healthcare provider to determine the appropriate dosage of vitamin D supplements and monitor vitamin D levels to ensure safety and efficacy. It is also essential to maintain a healthy and balanced food regime and get regular and safe exposure to sunlight to ensure adequate vitamin D intake.

5. Phosphatidylserine

Phosphatidylserine (PS) is a naturally occurring phospholipid that is found in high concentrations in the brain and other organs. PS has been shown to have a number of health benefits, including its ability to reduce stress and anxiety, improve cognitive function, and alleviate PMS symptoms.

PS works by supporting the production of neurotransmitters such as dopamine, norepinephrine, and acetylcholine, which are essential for regulating mood and reducing stress. It also supports the adrenal glands, which are responsible for producing hormones that regulate stress and inflammation.

Studies have shown that PS supplementation can help reduce PMS symptoms such as irritability, mood swings, and anxiety. One study found that women who took PS supplements experienced a significant reduction in PMS symptoms compared to those who took a placebo. The study showed that PS supplementation improved mood and reduced anxiety, which are common symptoms of PMS.

PS is available in supplement form and can be found in capsules or tablets. It is recommended to take PS for at least three menstrual cycles to experience maximum benefits. PS is generally safe to use; however, it is advisable to consult a healthcare practitioner before taking any supplements.

6. Magnesium

Magnesium is an essential mineral that plays a crucial role in a variety of bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It has also been shown to be effective in alleviating PMS symptoms.

Magnesium works by regulating the levels of neurotransmitters and hormones that are involved in mood regulation and inflammation. It also has a relaxing effect on the muscles, which can help alleviate cramping and discomfort associated with PMS. However, magnesium deficiency is one of the most common nutrient deficiencies worldwide.

Studies have shown that magnesium supplementation can help reduce PMS symptoms such as mood swings, irritability, and bloating. One study found that women who took magnesium supplements experienced a significant reduction in PMS symptoms compared to those who took a placebo. The study showed that magnesium supplementation helped improve mood and reduce water retention, which are common symptoms of PMS.

Magnesium can be obtained through dietary sources such as nuts, whole grains, and leafy green vegetables. However, many people do not get enough magnesium from their diets and may require supplementation. Additionally, other lifestyle factors such as stress reduction, regular exercise, and a balanced food regime can also help improve magnesium levels and alleviate PMS symptoms.

Conclusion

In conclusion, PMS is a common condition that entails a wide range of symptoms. Natural treatment approaches such as dietary changes, regular physical activity, Vitex, and adequate levels of vitamin D, PS, and magnesium can help manage symptoms such as mood swings, bloating, headaches, and fatigue. However, it is important to consult with a healthcare provider before trying any new remedy, especially if one has severe symptoms or underlying health conditions. With the right treatment approach, women can effectively manage PMS symptoms and improve their quality of life.

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