9 Proven Ways to Manage PMS Naturally and Effectively

Cramps, headaches and depression may not be the only impacts of PMS — there could be complications with menopause down the line, according to a new study.” – CNN health

PMS stands for Premenstrual Syndrome. It’s a common condition that affects many women in the days or weeks leading up to their menstrual period. PMS encompasses a range of physical, emotional, and behavioral symptoms, and the severity and specific symptoms can vary from person to person. Some common symptoms of PMS include mood swings, irritability, fatigue, bloating, breast tenderness, headaches, and food cravings.

These symptoms typically resolve once menstruation begins. In more severe cases, when the symptoms significantly interfere with daily life, it may be diagnosed as Premenstrual Dysphoric Disorder (PMDD), which is a more severe form of PMS. Many women find ways to manage and alleviate their PMS symptoms through lifestyle changes, dietary adjustments, and sometimes medical treatments.

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The prevalence of PMS (Premenstrual Syndrome) varies among women worldwide, and it’s challenging to provide an exact number as many cases go unreported or undiagnosed. However, research suggests that PMS is common, with estimates indicating that approximately 75% of women experience at least some mild PMS symptoms during their reproductive years.

The severity and specific symptoms of PMS can vary widely among individuals. Some women may only experience mild discomfort, while others may have more severe symptoms that significantly impact their quality of life. In some cases, PMS can be severe enough to be diagnosed as Premenstrual Dysphoric Disorder (PMDD).

It’s important to note that while PMS is a widespread condition, not all women experience it, and the symptoms can range from mild to severe. The exact number of women worldwide with PMS issues is difficult to determine due to the variability of symptoms and the underreporting of milder cases.

Premenstrual Syndrome (PMS) can be a monthly struggle for many women, but there are effective ways to manage and alleviate its symptoms naturally. By incorporating these strategies into your routine, you can take charge of your well-being and enjoy a smoother menstrual cycle.

Keep Track of Your Symptoms

Maintaining a symptoms diary is an invaluable tool for understanding your PMS. By tracking how you feel throughout the month, you can anticipate when symptoms might arise and plan accordingly. Use this insight to schedule important events or tasks during days when you’re feeling your best.

Combat PMS Symptoms Naturally

PMS symptoms can often be managed with natural remedies. For acne, consider taking a 15mg zinc tablet daily. If migraines are a concern, try feverfew as a remedy. Bloating can be addressed with burdock root capsules. These natural solutions can help you regain control over your well-being.

Embrace Vital Vitamins and Minerals

Studies have shown that deficiencies in certain nutrients can worsen PMS symptoms. Incorporate magnesium, calcium, vitamin D, B vitamins, iron, and zinc into your diet or through supplements. Magnesium deficiency, in particular, has been linked to PMS, with 50-80% of affected women found to be deficient.

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Maintain a Healthy Weight

Scientific research indicates that excess weight can exacerbate PMS symptoms. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce the severity of your PMS.

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Prioritize Stress Management

Stress plays a significant role in PMS. Increased stress levels can intensify symptoms, making it essential to practice relaxation techniques. Explore various methods to manage stress, such as meditation, deep breathing, or yoga, and incorporate them into your daily routine.

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Get Active

Regular exercise not only enhances physical well-being but also boosts mood by triggering the release of endorphins, the brain’s natural feel-good chemicals. Low endorphin levels have been associated with PMS, making exercise an excellent way to improve your overall mood.

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Listen to Your Body

As your period approaches, your body’s iron levels decrease, requiring an additional 500 calories per day. Ensure that you consume healthy mid-morning and mid-afternoon snacks during this time to support your nutritional needs.

Harness the Power of Essential Oils

Certain essential oils, like gammalinolenic acid (GLA), have been found to reduce PMS symptoms, including irritability, stomach cramps, and breast pain. You can find GLA in evening primrose oil, starflower oil, and blackcurrant oil.

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Explore Herbal Remedies

Agnus cactus, a plant known for its effectiveness in treating PMS, has been shown to improve symptoms by more than 50 percent. St. John’s Wort can also provide relief, but it may reduce the effectiveness of contraceptive pills, so consult with a healthcare professional before use.

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Avoid PMS Aggravators

Certain dietary choices can exacerbate PMS symptoms. Salt can lead to bloating, alcohol may worsen mood swings, caffeine can increase breast tenderness, and sugar can intensify food cravings. Minimize your intake of these substances to alleviate PMS discomfort.

  1. Diet: Certain dietary choices can worsen PMS symptoms. High salt intake can lead to bloating, and excessive caffeine can increase breast tenderness and exacerbate anxiety and irritability. Sugar can contribute to mood swings and cravings.
  2. Stress: High stress levels can intensify PMS symptoms. Stress can affect hormone levels and neurotransmitters, which may lead to more severe mood swings and irritability.
  3. Lack of Exercise: A sedentary lifestyle can contribute to PMS symptoms. Regular physical activity can help regulate hormones and improve mood, making it an essential part of managing PMS. Try this simple 5-minute-a-day trick to Dramatically Improved  Sleep, Remove Fatigue, and Solve Weight Gain Issues
  4. Alcohol Consumption: Excessive alcohol consumption can worsen mood swings and emotional symptoms. It can also affect sleep quality and lead to fatigue.
  5. Smoking: Smoking is associated with an increased risk of experiencing more severe PMS symptoms, particularly emotional and psychological symptoms.
  6. Hormonal Imbalances: Certain medical conditions or hormonal imbalances can make PMS symptoms more severe. Conditions like polycystic ovary syndrome (PCOS) or thyroid disorders may contribute to PMS aggravation.
  7. Lack of Sleep: Poor sleep quality and insufficient sleep can exacerbate many PMS symptoms, including mood disturbances, fatigue, and irritability. Try this simple 5-minute-a-day trick to Dramatically Improved  Sleep, Remove Fatigue, and Solve Weight Gain Issues
  8. Weight Gain: Being overweight or obese may increase the severity of PMS symptoms, so maintaining a healthy weight can be beneficial.

By implementing these natural strategies, you can take control of your PMS symptoms and enjoy a more balanced and comfortable menstrual cycle. Remember that individual responses to these remedies may vary, so it’s essential to find what works best for you.

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