You hear about PMS and the grief it can cause some women during their monthly cycles. In essence, PMS or premenstrual syndrome, is a group of symptoms that typically occur between ovulation and a period. PMS is most common in women who are in their mid 20s to mid 40s. Although the exact cause is not clear, PMS is most often due to hormonal changes during the week before you get your period. Obesity, poor diet, lack of physical activity, stress, environmental factors/toxins, and hereditary factors contribute to the problem significantly.
Suggested read: 10 surprising truths about menstruation you should definitely know
Symptoms of PMS
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Here are some of the most common symptoms of PMS (and they are NOT pretty):
- Mood swings
- Irritability
- Depression
- Anxiety
- Headaches
- Fatigue
- Water retention
- Constipation
- Bloating
- Upset stomach
- Nausea
- Cramps
- Food cravings
- Loss of appetite
- Hot flashes
- Breast tenderness
These symptoms range from mild to severe in their intensity, and they are not constant, or fixed. While you may experience a few of these during one period, you may experience another set of symptoms the next time around. If anything, PMS is NOT consistent. And a severe form of premenstrual syndrome is called PMDD or premenstrual dysphoric disorder.
Home remedies for PMS
There is no real cure for PMS, but all you can do is follow some easy, natural home remedies for PMS, that can help ease the symptoms and make it a somewhat-okay experience the next time you have your period. However, if your symptoms are more severe and disrupt your everyday routine, you should consult your doctor.
1. Apple cider vinegar
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Apple cider vinegar is highly beneficial in treating a variety of ailments, including PMS. It lowers many of PMS symptoms like water retention, headaches, irritability, fatigue, and bloating.
Remedy
- To a glass of water, add 2 teaspoons of raw, unfiltered apple cider vinegar and 1 teaspoon of organic honey. Stir well and drink this once or twice a day.
2. Calcium and magnesium
Calcium is helpful in balancing hormone levels, thus easing PMS symptoms. Also, it’s good for your bones as well. Magnesium, on the other hand, helps ease PMS symptoms like breast tenderness, bloating, headaches, food cravings, and fluid retention. Both these essential nutrients help lower stress, while also helping alleviate cramping, which can be excruciating.
Remedies
- Include vegetables and foods like beans, kelp, green leafy vegetables, nuts, seeds, bananas, and blackstrap molasses which are rich in calcium and magnesium in your diet.
- Take calcium and magnesium supplements, but only after consulting a doctor for dosage and frequency.
- Add 1 tablespoon of blackstrap molasses in a glass of milk, stir well, and drink it every day to help ease symptoms of PMS.
3. Chasteberry
Chasteberry is beneficial in helping regulate the endocrine system and hormone system. Also, it helps suppress prolactin release, which is a hormone believed to be a contributing factor in PMS symptoms. Additionally, it is also helpful in regularizing irregular menstruation.
Remedies
- Take 40 drops of chasteberry tincture every day.
- Take chasteberry extract capsules after consulting a doctor.
Pro tip: Follow these home remedies for at least a few months to find relief.
4. Cinnamon
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Cinnamon possesses anti-inflammatory and anti-spasmodic properties, both of which are highly beneficial in easing PMS symptoms like cramps. Plus, since it contains nutrients like calcium, iron, and manganese, it is good for digestion as well as to control blood sugar.
Remedies
- To 1 cup of boiling water, add 1 teaspoon of cinnamon powder. Add some milk and a bit of honey to this, and let it simmer for a few minutes. Drink this freshly brewed tea at least once a day, during the week preceding your period to help with the symptoms.
- Include cinnamon in your daily food intake by adding it to dishes and/or cereals you consume.
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5. Exercise
Although exercise is the last thing on your mind when you’re PMSing, this is exactly what you need to ease the symptoms of PMS. It is known to help with mood swings and the severity of the pain. Plus, it also helps lower stress, increase your metabolism, and boost your mood.
Remedies
- Engage in at least half an hour of moderate physical activity, 4-5 times a week.
- Muscle strengthening routine, at least twice a week.
- Vigorous exercise, a few times a week, is recommended.
6. Fennel
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Fennel is an excellent home remedy to relieve PMS symptoms like cramping, and the overall discomfort associated with PMSing. It’s a natural diuretic and a digestive aid, which helps in easing bloating, and combating water retention in the body due to PMS.
Remedies
- Crush 1 teaspoon of fennel seeds, and add this to a cup of boiling water. Let it steep for 10 minutes, before straining the liquid and drinking it. Follow this remedy every day for a few months for relief from PMS symptoms.
- Chew about half a teaspoon of fennel seeds every day to ease PMS symptoms.
7. Flax seeds
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Flax seeds contain the essential fatty acids, omega-3, which are known to be helpful in easing PMS symptoms like anxiety, bloating, headaches, breast tenderness, and depression. They also help in balancing hormone metabolism. Additionally, since they are rich in fiber, they also help ease constipation.
Remedies
- Eat 1 tablespoon of freshly ground flax seeds twice a day to ease the PMS symptoms.
- Add flax seeds to your porridge, oatmeal, smoothies, salads, cereal, or cooked vegetables.
Pro tip: Eggs, pumpkin seeds, almonds, chia seeds, walnuts, coconut oil, and fatty fish are all good sources of omega-3 fatty acids.
8. Ginger
Ginger is amazing in helping ease cramps, PMS, and irregular periods.
Remedy
- Take an inch of fresh ginger and grate it. Add 1 teaspoon of this grated ginger into a cup of boiling water. Simmer the concoction for a few minutes, before straining it. Add 1 teaspoon of honey to this and stir well. Drink 2-3 cups of this freshly brewed ginger tea every day of the week preceding your period.
9. Red raspberry
Red raspberry is an herb that is highly beneficial in relieving the PMS symptoms like cramps and spasms, because it works like a relaxant. Since it is rich in vitamins like B-vitamins, and minerals like magnesium and calcium, it helps in promoting digestion and regulating periods.
Remedies
- To a cup of boiling water, add 1 tablespoon of dried red raspberry leaves, letting it steep for 15 minutes. Then, strain it and drink this tea at least thrice a day for a week before your period to find relief.
- Ingesting red raspberry leaf capsules works too, but only after consulting a doctor for dosage and frequency.
10. St. John’s wort
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St John’s wort is a medicinal herb that contains anti-depressant and anti-inflammatory properties, both of which are amazingly helpful in relieving symptoms of PMS like depression, fatigue, hormonal imbalance, and painful cramps.
Remedy
- Ingest St John’s wort capsules/tablets as per your doctor’s directions.
11. Evening primrose oil
Evening primrose oil is known to help ease the symptoms associated with PMS, particularly in providing relief for tenderness in breasts. Certain compounds in it help regulate pain, while also reducing inflammation.
Remedy
- Ingest evening primrose oil extract capsules/tablets regularly, but only after consulting a trained medical professional for dosage and frequency.
Suggested read: Suffering from horrible menstrual cramps? Get relief with these home remedies
Additional tips to relieve PMS symptoms
- Cut back on caffeinated beverages like coffee, tea, and sodas. Opt for decaffeinated versions instead.
- Reduce your salt intake since it contributes to water retention in the body.
- Limit or avoid refined sugars/flours, and processed foods altogether.
- Opt for a low-fat, low-calorie diet.
- Practice stress management techniques like yoga and meditation, especially when you’re PMSing.
- Stop smoking and drinking.
- Include foods rich in B-vitamins, calcium, and magnesium in your diet.
- Include foods that contain high fiber content.
- Keep yourself hydrated with fresh fruit juices, vegetable juices, and water.
These are all the amazingly beneficial home remedies for PMS that work in providing you relief. So try these natural remedies before your next period, and see how well they work.
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