Pre-menstrual syndrome (PMS) is a medical term used to refer to a group of symptoms that happens to women between ovulation and their periods. Some of the symptoms are tender breast, mood swings, irritability, fatigue, insomnia, reduced sex drive, food cravings, anxiety, depression, abdominal cramps, aggression, lack of concentration, muscular aches, loss of appetite etc.
The cause of PMS is not yet known but many factors are said to contribute to it like imbalance hormone levels (excess estrogen, serotonin, prostaglandins, prolactin), vitamin B deficiency that increase the level of estrogen in the body.
So in this article, we will be looking at 7 home remedies we can use to relieve PMS without drugs.
#1 – Exercise daily: This done daily for at least 30 minutes will improve your overall health, eliminate fatigue and depression and increase the level of endorphin in your body to make you feel good. Examples of exercises to engaging in are walking, swimming, cycling, skipping, jogging and other aerobic exercises.
#2 – Reduce stress: Stress worsens the symptoms of pre-menstrual syndrome. Get plenty of rest and sleep, get massages to relieve stressed muscles and practice deep breathing to help with insomnia, anxiety and headaches.
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#3 – Change your diet: Eating smaller and more frequent meals will reduce the feeling of fullness and bloating. Reduce salts and salty foods to control fluid retention; drinking enough water also helps get rid of excess salt. Avoid caffeine and alcohol, they make one depressed, depletes the level of vitamin B, disrupts carbohydrate metabolism in the body and increase the level of estrogen. Eat lots of high fiber foods to help reduce the amount of estrogen, bringing it to normal.
Reduce sugar and sugary drinks; they raise your insulin level and also raise the concentration of sugar in the blood above that which the body can handle at that time, this will lead to blood sugar crash which will leave you feeling tired and irritated. Eat lot of avocados; they supply the body with serotonin which will help to stabilize your mood. Eat oatmeal, it makes sugar metabolism slow and gradual and combats sugar cravings.
#4 – Calcium and other supplements: Eat foods high in calcium or take calcium supplements; this will help with the headaches, cramps and mood swings. It makes one sleepy too, so if you are experiencing insomnia, taking a large dose of calcium before you go bed will help you sleep well. You can also take magnesium supplement as it helps in relaxing the muscles thereby fighting cramps; you can mix the two supplements for effective result. Vitamin B6 calms the body by releasing serotonin, a chemical that helps the brain in controlling moods.
#5 – Ginger: This herb is a natural remedy for PMS, cramps and irregular period flow. Take it as tea or add it generously to your meals. You can also eat it raw.
READ ALSO: 10 Wonderful Benefits of Ginger
#6 – Ice or cold drinks: Cold can bring relieve to those suffering from extreme stress and tension. A cold drink enhances extreme relaxation. Take a cold fruit juice or smoothie or do a cold compress by putting some ice in a towel and put it on your muscles, forehead or abdomen to relieve the pain and discomfort.
#7 – Moist heat: moist heat is extremely soothing during PMS, to use moist heat; soak a towel in water and leave it in a microwave for a minute to let it get warm. Bring out the towel and put it on your belly or abdomen to get relief from ovarian or abdominal pains. If you want to use moist heat; be careful, don’t burn yourself.
With the above 7 natural ways to treat pre-menstrual syndrome, you should be able to handle PMS effectively at home without letting it spoil your day. However, you can as well use this natural solution – Menstrual Problems Remedy Kit – to treat all PMS.