PMS: 6 Ways to Relieve Symptoms Naturally

Do you suffer from pain and discomfort during your period? If so, you’re not alone. More than 70% of women living in the western world struggle with pre-menstrual syndrome (PMS).

Symptoms of PMS can begin anywhere between 1-2 weeks prior to starting your period. They typically last until the start of your period when your hormones change again. Symptoms of PMS include:

• Mood changes
• Cravings
• Difficulty sleeping
• Sugar cravings
• Anxiety
• Headaches
• Cramps
• Bloating

This list can vary from woman to woman including how intense you feel these symptoms. There are ways to help alleviate your symptoms naturally. Below are tips to help reduce or eliminate these painful symptoms you may be feeling.

Clean Eating

You’ve heard the saying “you are what you eat” before right? What we eat has such a huge impact on our lives and can affect how much pain we are in, how our skin looks, how much energy we feel, and so much more. Crazy isn’t it? Making sure you eat as clean as possible and loading up on fresh fruits and vegetables, and even including seeds and nuts, can help improve many things in our health. The more fiber you consume, the fewer cravings you have too- win-win! Research has shown that by consuming more plant-based foods, you can reduce the PMS symptoms you may have.

Exercise

When we exercise we release endorphins, which help boost our mood. Exercise has also been shown to improve depression and fatigue, so it’s no surprise the many mental health benefits that one can achieve through movement. Our endocrine health is improved which helps keep our hormones happy and can potentially reduce the amount of pain you feel too. This makes you happy!

It is recommended to do aerobic exercises to help with endorphin release. This can include fast-paced walking, running, biking or any other cardio-heavy exercise to get your heart and blood pumping. Yoga can also be a benefit to you and improve PMS symptoms, boost your energy levels and reduce stress.

Herbal Remedies

Natural herbs can make a huge impact on your hormonal health and can be incredibly beneficial to reducing PMS symptoms. Herbs that may help include:

• Maca: has been known for improving hormone production (read: balanced) and boosting libido. It can boost fertility in both men and women as well as reduce the effects of PMS.
• Vitex/Chasteberry: it works to raise progesterone and lowers prolactin levels which can also improve the luteal phase in women.
• Red Raspberry leaf: a very well known herb for reducing PMS symptoms, specifically cramping.
• Lemon Balm: known for reducing anxiety and insomnia related to PMS symptoms. It can also help improve focus and thus keep you from the brain fog.
• Ginkgo: has been shown to reduce symptoms of PMS.
• Evening Primrose oil: improved mood and reduced symptoms including breast tenderness, irritability, depression, less bloating and mood swings have been reported from women taking evening primrose oil.

Supplements

Supplements are a great way to get extra nutrients in that help support our bodies in so many ways. A few good ones for dealing with PMS include:

• Omega-3/Fish oil
• Magnesium
• Calcium
• Vitamin B6

Essential Oils

Not all essential oils are made equal. When selecting an oil to use, always go with a premium quality brand. It is also important to note that not all oils are suitable for everyone or every condition. You should use caution when trying a new oil out and consult with a knowledgeable professional. That said, essential oils are an amazing way to improve your health and reduce PMS symptoms. Good oils to check into are:

• Clary Sage
• Lavender
• Cypress
• Geranium
• Rose

Quality Sleep

This one may seem silly and like a no-brainer, but sleep really can make such an impact on the pain we feel. It is essential to help our body stay balanced and our hormones in harmony for us to function properly. It can be tricky at times with strong PMS symptoms so ensuring you are eating a clean diet and exercising are ways to help you get the rest you need.

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