PMS. It’s something we as women all experience at some point, and something many of us silently struggle through. But why struggle when you could ease your symptoms by trying a few natural remedies? In today’s post, we will go over 6 different ways to ease your PMS symptoms and get you some relief.
What is PMS?
PMS stands for “pre-menstrual syndrome”.
The symptoms of PMS tend to show up around a week or two before your predicted period, and last through around day 4 of your period. A few symptoms include:
- Headaches
- Acne
- Breast tenderness
- Bloating
- Changes in libido
- Poor concentration
- Insomnia
- Constipation or diarrhea
- Food cravings or aversions
- Mood swings
- Anxiety
It’s estimated that around 3 out of 4 menstruating women experience some form of premenstrual syndrome at some point in their fertile years.
For some woman, the pain and stress of the one to two weeks before your period can be enough to affect your daily life. While this time can be a struggle, it’s definitely not hopeless!
Tips for Discomfort
There are a few ways that you can help ease the symptoms of premenstrual syndrome. Let’s get into it!
- Stress management
Sometimes it’s impossible to avoid stressors in life. So, no matter what is stressing you out, do your best to stay as calm as possible. Several studies have shown that women who feel stressed early in their cycle are more likely to experience symptoms of stress before and during their periods. There are several things you can try to combat your stress and anxiety. Meditating, breathing exercises, getting outside, decreasing your caffeine intake, getting adequate sleep, asking for help when needed, and staying adequately hydrated are all very important to living a stress-free life. No matter what happens in life, there will always be stressors. It’s important to establish habits when learning how to work through that stress.
- Eat complex carbohydrates
There are many fad diets that discourage the consumption of carbs. Empty, sugar-filled carbs are best avoided whether you’re experiencing PMS or not. But as a woman your body does need carbs, just complex carbohydrates. Eating complex carbs such as brown rice, lentils, beans, quinoa, fruits, vegetables, and whole grains can help stabilize your blood sugar and nourish your body. Fluctuations in your hormones can cause your blood sugar levels to rise and then drop. Our bodies use carbohydrates to make serotonin (the happy hormone), which naturally dips around the time of your period. Consuming whole greens and complex carbohydrates will cause your blood sugar levels to gradually level out and not drop so quickly. Your serotonin levels will also be heightened, which means your mood can also improve by eating these complex carbs!
- Cut back on caffeine and alcohol.
Caffeine can increase your heart rate and adrenaline levels. This can amplify your feelings of stress and anxiety, and add to insomnia issues. Alcohol can increase the fluctuations in your blood sugar levels, this can also make insomnia worse. Both caffeine and alcohol are dehydrating, which can intensify cramping, difficulty concentrating, bloating, and tiredness.
- Essential oils
There are several essential oils that can help soothe your PMS symptoms, including:
- Peppermint (Peppermint is an invigorating, energizing oil. It has been known to help if you’re suffering from fatigue, depressive thoughts, digestive issues, nausea, and bloating.)
- Clary sage (Clary sage is an anti-spasmodic which can help relieve cramping pains and back aches. Clary sage can also help balance hormone levels and mood swings)
- Cinnamon (Cinnamon is a natural anti-inflammatory which can be used to reduce pain, ease cramps, and reduce stress)
- Ylang ylang (ylang ylang Is calming, soothing, and can work to reduce stress and anxiety.)
- Lavender (rubbing lavender oil onto your stomach can help relieve menstrual cramps, as well as balance your mood, and help you relax.)
Always be sure to ask a trusted healthcare professional before rubbing any oils onto your skin. But you never know! Essential oils may change the game for you when it comes to struggling with PMS problems!
- Exercise and rest
Exercising may be the last thing on your mind if you’re cramping and bloated. But exercise may be exactly what you need during this time! Studies have shown that women who exercise for as little as 20 minutes a day have lessened PMS symptoms. The endorphins released by exercise can boost your mood and energy levels. It can also reduce pain, stress, and insomnia.
Don’t forget to take into account that your body is going through a time of hormonal stress, so exercise gently! A gentle swim, a quick walk, yoga, or a gentle Pilates workout. All of these exercises would be great to work in to your schedule around the time of your period. Keep in mind that your muscles, ligaments, and tendons may be a bit more susceptible to injury around the time of your period. Check in with yourself during exercises to make sure your body is doing well with however you’re moving it.
Also, remember to rest! Sometimes your body struggles and all it really needs is a little bit of a break. After your gentle workout, try some yoga positions that help alleviate cramps. Take a nap or read a book. Resting can be just as beneficial as moving your body and exercising. Try to really listen to what your body says it needs!
- Heat
Applying a hot water bottle or a warm rice sock to your abdomen may help relieve menstrual and period pains. The warmth can help relax the muscles of the uterus and reduce cramping. The heat from the pack can also help boost circulation. Some studies have found that heat can actually be more effective at reducing cramps than over-the-counter painkillers. Heat can also help reduce fatigue and mood swings as it helps your body to relax. You can try soaking in a warm bath or sitting in a hot tub for 20 minutes at a time. Drinking a hot cup of tea can also help your cramps to subside and your muscles to loosen. All of these things can help you to relax and alleviate period pain.
PMS can sometimes feel like our worst enemy. But never fear, there are ways to both control and work around the discomfort that you’re feeling. I hope something here was helpful!
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