Relieving PMS Symptoms: 8 Natural Remedies

PMS, or premenstrual syndrome, is a common condition among menstruating females. Many women experience physical, emotional, and behavioural changes a few days before their period begins every month. These changes are together called PMS symptoms.

PMS symptoms vary from person to person and can be mild or severe. While medications are available to address this issue, many women prefer trying self-care remedies before reaching out to the doctor. So, here’s a write-up suggesting easy natural remedies for PMS symptoms in case you want to try them too!

Common PMS Symptoms

PMS symptoms come into play around 7–14 days before periods. They could be more prominent from around 5 days before the start date of your menstrual cycle. Once your period begins, your pre period symptoms usually go away in a day or two.

Here are some common PMS symptoms one can experience before periods:

Physical symptoms

• Headache
• Backache
• Breast tenderness
• Bloating
• Fluid retention
• Fatigue
• Pain

Emotional symptoms

• Irritability
• Mood swings
• Anxiety or depression
• Feeling scared or hopeless

Other symptoms

• Sleep disturbances
• Confusion
• Forgetfulness
• Changes in libido

How Do PMS Symptoms Affect Daily Life?

PMS symptoms are known for their ability to disrupt daily routine and for altering a woman’s overall well-being. Women who feel fatigued and bloated or who experience headaches before periods may find it challenging to perform household chores or remain productive at work. Discomfort due to abdominal cramps and breast tenderness can make physical activities difficult.

Then there are emotional changes like irritability and mood swings, which can lead to strained relationships. They can make the person feel overwhelmed and stressed out and nudge them to avoid social interactions. Women who deal with significant PMS symptoms have higher chances of being misunderstood, as not everyone understands these symptoms are responsible for a woman’s altered productivity, mood, and behaviour.

8 Natural Remedies to Ease PMS Symptoms

Bring some changes to your diet

Your diet plays an important role in ensuring your wellbeing. Simple changes to your diet, for example, eating more fruits, vegetables, proteins, nuts, and whole grains, can maintain your energy levels throughout the day. Limiting tea or coffee and avoiding sugary and salty foods like chips, etc., can curb issues like bloating and water retention in the body.

Try PMS supplements

Minerals like calcium and magnesium can help relieve PMS symptoms like breast tenderness, bloating, and mood changes. While you can eat foods rich in these minerals to derive their benefits, supplementation is another way to get the daily dose of these essential nutrients.

Furthermore, a herbal supplement like evening primrose oil is also popularly used to alleviate premenstrual symptoms. However, it does not have enough scientific backing and needs more research. Always speak to your doctor before using any supplements to address PMS symptoms.

Engage in regular exercise

Exercise is a safe and effective remedy to control the symptoms of PMS. Yoga and aerobic activities like walking, jogging, or cycling are beneficial as they boost circulation, reduce stress levels, and help you sleep better. You may also incorporate yoga for irregular periods if you deal with the issue. The release of happy hormones like endorphins and serotonin after exercise will improve mood and reduce irritability.

Therefore, try doing 30 minutes of exercise on most days of the week to keep check on your PMS symptoms.

Bring down your stress levels

As stress can take a toll on your health, especially when you’re dealing with PMS, it is important to learn stress management techniques to quickly return to a calm and relaxed state of mind. Practices like meditation and deep breathing are very effective in reducing stress and improving well-being. You can also learn techniques like guided imagery or progressive muscle relaxation to relieve PMS-related stress.

Drink soothing teas

Drinking a cup of warm tea is a great way to relax when PMS symptoms are making you miserable. Soothing teas like chamomile tea or peppermint tea can help you relax and minimise irritability while also relieving digestive discomforts like bloating. Ginger tea is another option that can help ease abdominal cramps and nausea before periods. These teas are also natural ways to manage pain during periods. 

Get adequate sleep

Not getting enough sleep can leave you tired and irritable throughout the day. As these symptoms are also associated with PMS, they can be more pronounced when you don’t sleep well during your PMS period. To avoid these issues and feel more energetic and focused, you must aim for 7-9 hours of sound sleep at night.

Preparing a comfortable sleeping space and doing relaxing activities like listening to music, taking a warm bath, or reading before bed can help you get better sleep.

Soothe yourself with heat

Abdominal cramps are also one of the before period symptoms that many females experience before menstruation. The best way to ease abdominal cramps is to use heat as a remedy. Fill a bottle with hot water or prepare a hot water bag and apply it to your abdomen where you feel pain. The heat will relax your muscles and provide comfort. You may also soak in a warm/hot water bath for a few minutes to feel better.

Try alternate therapies

Alternate therapies like acupressure and acupuncture are sometimes used to relieve PMS symptoms like stress, pain, headaches, and mood changes. Acupressure involves applying pressure to specific points in the body, whereas acupuncture involves inserting needles at some points in the body to alleviate troublesome symptoms. It is important to connect with a licensed practitioner if you want to make use of these therapies for relieving your symptoms.

Summing Up

PMS symptoms are a natural part of your menstrual cycle. For some, they are mild and easily manageable, while others have a hard time dealing with their symptoms. Using natural remedies for PMS symptoms is an easy way to avoid discomfort on days leading to your period.

However, if your PMS symptoms are bothering you and making regular activities difficult, make an appointment with your doctor to discuss possible treatment options.

FAQs

When does PMS start?

PMS can start 10–14 days before period. However, its symptoms are more prominent when you’re closer to your period.

How is PMS treated?

Treatment includes the use of over-the-counter pain relievers, diuretics, or antidepressants to relieve different PMS symptoms.

When do PMS symptoms go away?

Typically, PMS symptoms go away 2-3 days after the start of period.

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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for concerns regarding your menstrual health and for the diagnosis and treatment of any health condition.