How to Reduce PMS Symptoms Naturally? Know Your Options
We all know or have heard from our partners about how frustrating and uncomfortable the days leading up to the period could be.
Studies have shown that about 90% of women of reproductive age experience one or the other Premenstrual Syndrome (PMS) symptoms.
And hence we are always on the lookout for ways to alleviate or at least reduce the impact of those symptoms of PMS.
Medications are one of the ways to help provide comfort in such conditions.
But have you ever wondered how to reduce PMS symptoms naturally?
If yes, you have come to the right place.
In this article, we will discuss a number of natural ways that can help you go through PMS with ease.
Relaxation therapies
Relaxation therapies are the kind of therapies that aim to control pain, lower blood pressure, and reduce muscle tension and stress.
It has been well-established that regularly performing relaxation therapies like yoga, meditation, etc., can noticeably reduce symptoms related to PMS like anxiety, depression, pain, etc.
A paper published by The International Journal of Indian Psychology showed the positive impact of 15 minutes of music-guided meditation daily on easing PMS symptoms.
The results were, however, not sufficient to establish it as an effective treatment.
Hence, a regular sleep schedule might be helpful to provide relief in some cases of premenstrual symptoms like mood swings and irritability.
Diet
Your diet can help you manage PMS.
A diet that has excessive quantities of sugar, fried foods, simple fats, alcohol, and caffeine is more likely to induce PMS symptoms.
Including fruits, vegetables, whole grains, seeds and nuts, and healthy fiber in your routine has been found to be helpful in relieving PMS symptoms.
Supplements- dietary and herbal
One way of fulfilling dietary needs is through consuming food products, but you can also take supplements suggested by your doctor to fulfill some specific requirements.
Reviews have shown certain supplements, such as vitamins B1 and B6, omega-3 fatty acids, calcium, etc., to be helpful in taking care of the symptoms of PMS.
Mayo Clinic also suggests supplements like magnesium, vitamin E, and herbal remedies, like, ginkgo, ginger, chaste berry, evening primrose, etc., for regulating PMS symptoms.
But these are not regulated by the FDA and might interact with other medications or have side effects.
Talk to your doctor and understand the risks of herbal medications before using them.
Exercise
It is well known that exercise helps improve your physical and mental health.
Even though exercising might be the last thing you want to do while in such discomfort, incorporating light exercises in your everyday routine can help alleviate some of the symptoms of PMS.
A review of 17 studies, which included 8817 women, shows exercise to be an effective way to alleviate premenstrual symptoms in women with PMS.
Quit smoking
Smoking can lead to the development or worsening of PMS symptoms.
A study has even found that smoking, especially in young adulthood and adolescence might lead to an increased risk of moderate to severe PMS.
Hence, avoiding tobacco is advised to help with these symptoms.
Aromatherapy
Aromatherapy involves essential oils which are inhaled to improve your health.
It is known to help reduce stress, improve sleep quality, and relieve pain and other PMS symptoms as well.
You can choose from a variety of essential oils like chamomile, neroli, rose, lavender, etc.
These oils can be diluted in your bath, or you can mix a few drops of it in a carrier oil of your choice and apply it to your skin.
Inhaling the scent directly is another way. For this, put a few drops of the oil of your liking on a cotton ball or cloth and inhale it at regular intervals.
Acupuncture
An acupuncture session involves inserting thin needles into specific points on your body to help relieve pain and reduce stress.
A 2011 review shows acupuncture as a promising treatment option, but more study is required in the field to conclude the efficacy of this method.
Takeaway
Reducing PMS symptoms by natural means is possible and can be achieved through various lifestyle changes.
Incorporating regular exercise, a diet rich in fruits, vegetables, and healthy fiber while avoiding fatty foods and caffeine can limit the severity of these symptoms.
Alternatively, meditation, acupuncture, and aromatherapy might also prove helpful for some people.
However, they might not provide instant relief. It might take a while for these practices to show results.
Consult your doctor for the best advice on what you can try and how they would help ease your symptoms.
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