PMS RELIEF

What Natural Treatment Is Good For PMS?

PMS is an absolute pain in the rear end. After my twin pregnancy, I began to experience various PMS symptoms!

Actually, I’m still learning about the best treatment and relief options for my body.

Always remember that something that works for one person may not necessarily work for everyone.
The guidelines and treatments should always be individualized. But some things, in general, can help everyone. In this article, you’ll learn more about them.

“Anyone with a uterus will let you know—with quite some passion—about how dealing with ever-fluctuating hormones can be quite complex. Sometimes you feel energetic and up for anything. Other days are spent fighting with lethargy, bloating, and tears.”

Everything starts during the final one or two weeks of the menstrual cycle(the luteal phase), when the body makes the most hormones.

As a result, this is when PMS symptoms come in full swings, such as mood swings, breast tenderness, bloating, anxiety, headaches, insomnia, fatigue, and acne are experienced.

This pain and discomfort affects 48% of women of reproductive age, who deal with issues like cramps, fatigue, and brain fog every month in the days leading up to their period.

What is PMS?

PMS, or premenstrual syndrome, is a culmination of both physical and emotional reactions that many women experience symptoms of after ovulation and before the start of their menstrual period.

Studies indicate that a few days after a period starts is when the hormone levels begin to restore back to normal.

Some find that they might not experience any signs of PMS or only very mild symptoms.

However, for others, PMS symptoms may be severe enough to make their everyday activities increasingly difficult or impossible. The good news is that PMS halts when you no longer get a period, such as after menopause ( too late, right ?).

Contrary to what some people may believe, PMS is a real condition, one that might disrupt daily life and cause significant physical and/or emotional distress.

What are the Symptoms of PMS?

If you suffer from PMS, hence you’ll experience symptoms consistently before each menstrual period.

The symptoms you experience might be the same or different from the ones mentioned below.

Emotional and Behavioral Symptoms

PMS-related changes in your emotions, mood, and behavior might include:

• Anxiety or restlessness
• Unusual irritability and anger
• Changes in appetite
• Changes in sleep patterns
• Fatigue
• Feeling of sadness involving tearfulness or sudden, unprovoked crying
• Rapid mood shifts and emotional outbursts
• Decreased sex drive
• Brain fog

Physical Symptoms

With PMS, you might also experience some physical symptoms, such as:

• Abdominal bloating
• Cramping
• Sore and swollen breasts
• Acne breakouts
• Constipation
• Diarrhea
• Headaches
• Backache
• Sensitivity to light or sound
• Clumsiness

When do you Start Experiencing PMS Symptoms?

If you have an average-length cycle, the menstrual cycle lasts about 28 days. Ovulation occurs around day 14, or towards the middle of the cycle. PMS symptoms start any time after ovulation and last for up to 5 or more days, after menstruation begins on the 28th day.

Who Suffers from PMS?

Three in four women after their 30’s experience PMS symptoms at some point in their lifetime. For most women, however, PMS symptoms are mild. Less than 5% of women of childbearing age experience a more severe form of PMS, called premenstrual dysphoric disorder (PMDD).

PMS May Happen More Frequently in Women Who:

• Show high levels of stress
• Have a familial history of depression
• Have suffered from either postpartum depression or simple depression

What Are the Causes of PMS?

There is not one conclusive cause of Premenstrual Syndrome or any explanation as to why some women experience it in a more severe manner than others. That said, doctors have come up with a few different theories:

Cyclical Changes In Hormones

Many researchers believe Premenstrual Syndrome happens in response to the fluctuating levels of estrogen and progesterone. The level of these two hormones changes naturally throughout the menstrual cycle. During the luteal phase, which succeeds ovulation, hormones reach an all-time high and decline rapidly; this may lead to anxiety, irritability, and other mood changes.

Chemical Changes in the Brain

The neurotransmitters norepinephrine and serotonin have several important functions in the human body, including the regulation of emotions, mood, and behavior. These chemical messengers may also play a vital role in establishing symptoms of PMS.

A drop in estrogen level may prompt the release of norepinephrine which would lead to declining production of serotonin, dopamine, and acetylcholine. These changes end up triggering sleep problems and lead to a low or depressed mood.

Existing Mental Health Conditions

Struggling with a mental health condition, such as depression or anxiety, could increase your chances of experiencing Premenstrual Syndrome or Premenstrual Dysphoric Disorder (a more severe form of PMS).

A familial predilection of Premenstrual Syndrome, bipolar disorder, or depression can also add to this risk. Those who live with these conditions might also experience a premenstrual exacerbation. This manifests by intensifying the symptoms of underlying mental health conditions, like bipolar disorder or depression, shortly before the period begins.

Lifestyle Factors

Certain habits might influence the severity of Premenstrual syndrome symptoms. Potential lifestyle factors that might worsen PMS symptoms further include:

• Smoking
• Eating a lot of foods high in sugar, fat, and salt
• Lack of physical activity
• Lack of quality sleep

Research also links alcohol use to an increased risk of Premenstrual syndrome. If you regularly drink heavily, you are more likely to experience PMS symptoms.

When is an Ideal Time to Reach Out to a Doctor?

Most women who menstruate report at least some symptoms of PMS, but these symptoms won’t necessarily show up every month or affect your everyday life.

If Premenstrual Syndrome symptoms become severe enough to disrupt your regular life on a monthly basis, a good next step involves reaching out to a doctor regarding the management of this problem.

Your doctor can help you diagnose PMS or PMDD and help explore potential options for treatment, such as:

• Hormonal birth control
• Supplements like calcium, magnesium, or vitamin B6
• Mefenamic acid

How Can PMS Be Diagnosed?

Unfortunately, there is no single test for diagnosing PMS. Your doctor might talk to you about your symptoms, including when they happen and how much they affect your life.

To Make an Accurate Diagnosis, They Might:

• Inquire about your personal and family history of PMS, other mental health conditions and mood swings
• Question about your family history of other health conditions, like hypothyroidism or endometriosis.
• Advise a pelvic exam to rule out any gynecological conditions, depending on your symptoms.
• Suggest keeping a calendar to track menstruation and record any related symptoms you might experience for 2 to 3 months.

You will probably be diagnosed with premenstrual syndrome if you have symptoms that:

• Occur in the five days before your period for at least three menstrual cycles in a row
• End within four days after your period starts
• Keep you from doing your normal day to day activities

Other conditions that may mimic similar symptoms include:

• Anemia
• Endometriosis  
• Thyroid disorder
• Irritable bowel syndrome (IBS)
• Chronic fatigue syndrome

Is There Any Cure For PMS?

While there is unfortunately no cure for PMS, certain steps can be taken to ease the symptoms. to get relief from mild or moderate symptoms, it may help to follow strategies like:

• Drinking plenty of fluids to ease abdominal bloating. This also includes herbal teas, like red raspberry leaf or chamomile, which aid in easing abdominal cramping.
• Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains.
• Cutting back on caffeine, sugar, salt, and alcohol, especially if you’re particularly sensitive to their effects.
• Ask your doctor about taking supplements like folic acid, vitamin B-6, calcium, and magnesium to help in reducing cramps and mood swings.
• Try obtaining optimum levels of vitamin D via natural light, food, or supplements.
• Aim for 7 to 9 hours of quality sleep each night to help relieve fatigue and improve overall well-being.
• Incorporate at least half an hour of physical activity each day in your daily routine. Exercise not only helps relieve bloating and cramping, but it can also help to ease symptoms of anxiety and depression.
• Allocate separate time each day for self-care, which might involve exercise, relaxation or just simply taking time out for yourself to enjoy what you like to do.

Over-the-counter medications and treatments can also aid in reducing physical Premenstrual syndrome symptoms.

These medications include:

• Pain medication
• Taking diuretics might help with bloating and provide relief to tender breasts (we have natural options, such as teas )
• Heat wraps or heating pads on your abdomen to relieve cramps
• If you suffer from severe mood swings that complicate your daily life, cognitive-behavioral therapy (CBT) or other therapeutic approaches might help you learn new ways to reframe and cope with distressing thoughts and emotions.

Are Natural Ingredients and Remedies Helpful in Managing the Symptoms of Premenstrual Syndrome?

Yes, sweets! LOL

I’m kidding. Let’s get back to what matters.

In some bases, women have reported relief from their PMS symptoms with the help of yoga or meditation. Others report the beneficial effects of herbal supplements in relieving symptoms.

No matter what approach, you should opt to talk with your doctor or nurse before you take any of these supplements. They might interact with any traditional medicines you could be taking, rendering your other medicine ineffective or causing dangerous side effects.

Some studies show relief from PMS symptoms with the help of these natural remedies, some of which include:

Black Cohosh

The fresh or dried up stems and roots of black cohosh are used to make capsules, tea, pills, or liquid extracts. Black cohosh is very often used to help treat menopausal symptoms, and a lot of women use it to help relieve PMS symptoms.

Chasteberry

Dried ripe chaste berry is employed to prepare pills or liquid extracts that some claim has very effective results in providing relief to PMS symptoms. Women who take hormonal birth control or hormone therapy for menopause symptoms are not advised to take a chaste berry.

Evening Primrose Oil

The Primrose oil is obtained from the plant’s seeds and put into capsules. Some women have reported that the pill helps in relieving PMS symptoms effectively.

Seed Cycling

Seed cycling is a very popular method among a lot of women and it claims to balance hormones and ease symptoms of PMS including, not limited to, bloating. It involves taking 1 tbsp of ground flaxseeds and pumpkin seeds in the first 14 days of your cycle followed by 1 tbsp of ground sesame and sunflower seeds from day 15 to day 28 of your cycle.

The seeds are supposed to regulate the levels of hormones in the respective cycles, hence, resolving the uncomfortable symptoms that occur as a result of unregulated hormones.

Adding Magnesium to Your Diet

Magnesium is found in large quantities in hemp seeds and raw cacao powder and has been shown to ease period cramps. Magnesium-rich foods like kale and almonds are key additions to your diet too, particularly in the days leading up to your period. Staying away from caffeine, alcohol, smoking, and processed meat also helps and keeps your mood in check. 

You can also include food items like ginger, chamomile, blackberry tea, oatmeal, dark chocolate -75%, fish, bananas, red/orange fruits and vegetables, and low-fat yogurt in your diet to control your PMS and menstrual cramps naturally.

P.S – Remember to decrease salt, sugar, caffeine, and alcohol!

Get Quality Sleep

It’s hard enough to function without sleep when you are healthy. If you have PMS and you can’t sleep, it becomes almost impossible to get through the day successfully. Chronic insomnia can further lead to depression and anxiety. It also plays a role in increased irritability and fatigue.

You should:

• Go to bed on time each night.
• Avoid taking any long naps during the day.
• Several hours before bedtime, stay away from caffeine and other stimulants.
• Avoid screen time before going to bed.
• Keep your bedroom comfortable and at a cool temperature.
• Do some relaxing exercises before bedtime such as reading or taking a warm bath.

Integrative Approaches

Approaches like acupuncture, massage therapy, and aromatherapy are sometimes suggested to reduce symptoms of PMS. The effects of these integrative approaches haven’t been validated, but some women find them beneficial, and they are fairly safe if done correctly by a professional.

Essential Oils

Some essential oils are great for enhancing women’s emotional balance and consequently reducing symptoms of PMS, such as:

• Clary Sage
• Geranium
• Holy Basil
• Petitgrain
• Ylang Ylang
• Juniper Berry

Nowadays, I’m using the Plant Therapy Balance Essential Oil Blend in my diffuser and personal inhaler, which is helping me a lot.

Learn more about Essential Oils here

The Bottom Line

If Premenstrual syndrome symptoms you experience are severe enough to affect your routine and quality of life month after month, connect with your healthcare professional! 3-8% of women suffer from a more severe form of PMS, called premenstrual dysphoric disorder (PMDD). PMDD it’s a severe and chronic medical condition that requires extensive care and treatment.

Severe PMS symptoms may require a more in-depth treatment approach, but the symptoms do often improve with targeted treatment. A doctor can offer more guidance on developing a personalized treatment plan that makes a difference for you.

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P.S – Neither the information in this article nor its interpretation should be regarded as medical advice. Make your doctor aware of your desire to add some natural treatments to your protocol and ask for their opinion.

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