Plagued by Premenstrual Syndrome? These natural remedies are your secret weapon.
The first time I heard the term “PMS”, I was puzzled. However, I soon learned that Premenstrual Syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience in the week or two before their menstrual period. Symptoms typically subside when the menstrual period starts, or within a couple of days of menstrual flow. Needless to say, PMS can be disruptive to the routines of everyday life.
Through the years, my friends and I have discussed the different aspects of this syndrome. The amazing thing we realized is that we aren’t helpless— there are ways to avoid discomfort, all within reach! Experiencing the symptoms, we’ve come to know some natural remedies that are effective in the reduction of the varying woes. Here is what we found:
Calcium: Studies suggest that calcium levels are lower in women with PMS. Consuming 1,200 milligrams (mg) of dietary and supplemental calcium daily may reduce the severity of symptoms.
Magnesium: Taking 400 mg of supplemental magnesium daily may help to reduce fluid retention, breast tenderness and bloating in women with premenstrual syndrome.
Vitamin B-6: A daily dose of 50 to 100 mg of vitamin B-6 may help some women with troublesome PMS symptoms.
Vitamin E: This vitamin, taken in 400 international units daily, can ease PMS symptoms by reducing the production of prostaglandins, hormone-like substances that cause cramps and breast tenderness.
Herbal remedies: Some women report relief of PMS symptoms with the use of herbs such as black cohosh, ginger, raspberry leaf, dandelion,
Natural progesterone cream: Many women report that this cream relieves symptoms such as mood swings, cramps, hormone-related acne, and headaches. The most effective formula I’ve found is ProgestaKey, which is derived from wild yams.
Mineral testing: Doing a Tissue Mineral Analysis to determine mineral levels has helped many women with PMS. Correcting mineral imbalances helps because if your copper is high it usually means your estrogen is high and out of balance with progesterone. This can cause many PMS symptoms like headaches, anxiety, and weight gain.
Aerobics: Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling has definitely helped many of us relieve PMS symptoms. Studies have even suggested that the frequency, not the intensity, of exercise was associated with decreasing PMS symptoms.
Muscle relaxation: To ease cramps and discomfort, get on your hands and knees, forming a “bridge” with your body. Inhale deeply, and exhale slowly. As you exhale, keep your spine straight but concentrate on relaxing your stomach and lower abdomen area. Repeat as many times as you need. By fully relaxing your midsection— especially at this angle— you’re allowing it to release the tension it’s holding.
Center your spirit: During the pre-menstrual time, it is important for women to find a way to express their emotions. I always encourage you to give priority to your needs and what nourishes you. I know many women who use breathing exercises, meditation, or yoga to reduce stress and promote relaxation.
Diet can help too!
I’ve also heard from women who have noticed that what they ate and drank made a difference in the severity of PMS symptoms. Try following these guidelines to see a difference in your body during this time:
- Reduce sugar and salt intake. This is especially useful for bloating and swelling of the hands and feet, breast tenderness, and dizziness.
- Increase foods rich in potassium, such as fish, beans, and broccoli.
- Eat small, frequent meals to help stabilize blood sugar.
- Eliminate caffeine, which can aggravate anxiety, depression, and breast tenderness.
- Increase intake of fruits, vegetables, beans, nuts, seeds, and fish.
- Avoid alcohol.
- Decrease intake of fatty foods and red meat.
Our bodies are all unique, inside and out. We react differently to daily health challenges but I encourage you to try some of these natural remedies. Don’t ignore the things nature has given— they are amazing allies in health!
Ladies, is there something you’ve tried or heard of that has helped alleviate your monthly discomfort? Share it with us!