Treating and managing Premenstrual syndrome naturally can protect you from unhealthy side effects and risks of medicines. If you are suffering from Premenstrual syndrome and want to know how can I reduce PMS symptoms, this article is for you.
PMS is a common complaint. PMS affects over half of all women of reproductive age, and about 20% of those who have it have symptoms severe enough to disrupt their daily routine.
PMS is a real condition that can disrupt daily life and bring severe physical discomfort and emotional misery, contrary to popular belief.
PMS covers physical as well as emotional signs and symptoms. Let’s have a look at those signs that indicate that you are going through PMS.
The signs vary from woman to woman, and it changes with your age. Most women are likely to have PMS in their late 20’s or late 30’s.
- Muscle or joint pain
- Tender breasts
- Weight gain
- Alcohol chauvinism
- Premenstrual migraine
- Diarrhea/ constipation
- Bosom daintiness
Behavioral or emotional symptoms
- Change in sex drive
- Food cravings
- Discouraged mindset
- Anger or irritability
- Week memory
- Crying incantations
- Changes in hunger pattern
- Insomnia/ difficulty in falling asleep
- Lack of concentration
- Sound or light sensitiveness
- Emotional outbreaks
This how-to will share how to reduce PMS symptoms naturally.
How Can I Reduce PMS Symptoms Naturally
If you have read my previous articles, then you know how much I love home remedies to treat any problem. Home remedies have my heart; I don’t have any fear of side effects while trying any home remedy. Nature loves us, and we love nature too.
Always go for natural remedies whenever you face any problem related to your health. I am sharing the following best home remedies to reduce premenstrual syndrome symptoms.
1- Eat less portion and more frequent meals
Eat fewer pieces and more frequent meals. It will help you to reduce bloating. And gives you a sense of fullness.
2- Cut the use of salty foods
Your weight can be increased due to fluid retention. That’s why cut the use of salt and salty foods.
3- Eat fruits, vegetables, and whole grains
East fruits, vegetables, and whole grains these foods are high in compound carbohydrates.
4- Use calcium supplements
Use calcium supplements daily if you aren’t taking a diet with high calcium uptake, or you can’t tolerate dairy products.
5- Avoid caffeine
Cut off caffeine and alcohol from your routine.
6- Exercise daily
Add 30 mins of exercise to your daily routine to get rid of fatigue and depressed mood. Do cycling, brisk walking, swimming, or other aerobic activities.
Get maximum sleep. Wake up fresh and energetic.
8- Do yoga
Do yoga and massage. It will reduce your stress.
9- Deep-breathing exercises
Deep-breathing exercises help you with headaches, trouble sleeping, or anxiety.
10- Apply castor oil
Make a castor oil pack, apply it to your lower belly and cover it with plastic, and put a cup of warm water on it. Relax like this for about 30-40 minutes.
How to make castor oil pack
To make a castor oil pack, you need 3 layers of cotton wool or cloth, dip it into castor oil so that it becomes moist.
11- Twig cold cabbage to your bra
Chill the leaves of cabbage and stick it to your bra. It enables sensitive breasts. And it relieves belly ache when positioned on the stomach.
12- Eat foods that manage the menstrual symptoms
Foods like green vegetables, meat, milk, beans, and oranges help to reduce PMS symptoms naturally.
13- Vitamin B tablets
Take vitamin B tablets.
14- Drink more water
Drink as much water as you can. It will accommodate the extra fiber. Drinking more water will reduce swelling and floating.
15- Apple cider vinegar
Try taking apple cider vinegar before every meal to reduce the effects of PMS
16- Take minerals
If you have adverse PMS symptoms, then you are low in minerals. So the intake of calcium and magnesium. Minerals help in reducing headaches, mood swings, and muscle cramps.
Before bedtime take 1200 mg of calcium, it will help you in getting healthy sleep.
17- Talk to your friends
PMS makes you feel lonely and can cause social withdrawal. Getting yourself surrounded by your loved ones, makes you feel good. So talking to your friends, engaging in healthy activities will reduce your stress.
3 Things not to do in PMS
If you are having the symptoms of premenstrual syndrome, then you should altogether avoid the following items, as these can cause the condition to worsen.
Do not take stress at all
Stress and depression are something that makes PMS worse. Still, I know that when life hits you, then you do not have anything to deal with it. Which causes depression and stress.
But you can reduce stress by laughing. Gossips about your favorite topic with your friends will lessen your depression. Besides these, meditations and exercises will also help you in getting similar results.
Avoid taking triggers food, sugar, damaged fats
Some PMS symptoms are dependent on inflammation, and choosing damaged foods can cause inflammation in your body. These symptoms include:
- Mood swings
- Muscle and joints pain
Do not use conventional table salt
Water retention can cause weight gain in PMS, so do not use traditional table salts as they contain aluminum-based anti-caking agents.
You can use Himalayan pink salt or high-quality sea salt because they do not contain aluminum compounds.