Premenstrual syndrome or PMS brings it share of woes for every woman. Cramps, throbbing backs, headaches, pelvic dullness, nausea and exhaustion are some symptoms women have to deal with during their monthly cycle. Also, there are hormonal changes, psychological effects, mood swings, etc. These feelings usually appear about 1-2 weeks before the menstruation cycle and end once it begins. For some women the pain is quite unbearable and can come in way of their everyday activities. Here are some natural remedies that can alleviate your woes.
1. Dietary habits
Changing dietary habits will help to ease your troubles. Eat small meals frequently throughout the day to stabilize your blood sugar level. Avoid intake of alcohol, caffeinated beverages and red meats. Refrain from consumption of excess fat, salt or sugar. Your diet should include more of fresh fruits, fish, nuts, seeds and green veggies.
2. Vital food groups
Deficiency of essential minerals like calcium, iron and magnesium can also magnify the strain during PMS. However, if you have a heart or kidney disease, consult before taking more magnesium.
Also potassium rich foods like beans, broccoli and fish are a good choice. Foods rich in omega 3 fats like flaxseed, nuts, fish, etc., are also good for you.
3. Get rest
Your body goes through intense agony during this time, do not overburden your schedule during these days. Take rest whenever you find time – unwind with a bubble bath, read a magazine or watch TV. Getting enough sleep is crucial, about 7-8 hours is a must.
4. Vitamins
It is a good idea to pop some multivitamins while you are going through the throes of pain. Most doctors say that a majority of women do not get enough vitamin D, which soothes muscles and relaxes cramps. Also, if you are on birth control pills then deficiency of B6 and folic acid can crop up which aggravates depression and fatigue. Paucity of folic acid and vitamin B6 can also lead to anemia. Natural foods that can supply you with these vitamins are leafy greens, beans, lean meats, bananas and whole grains.
5. Stress busters
Stress can most definitely worsen the pain and agony during PMS. There are so many ways to combat stress; try breathing exercises, meditation, yoga, etc. Massages and aromatherapy will re-energize and calm your mind. Engaging in a hobby like reading, painting, listening to music, gardening, cooking can also help to pacify the mind.
6. Heat therapy
An age old but effective cure, an aching back or pelvic can be relieved with a heating pad or hot water bottle. About 20 minutes of heating the area is recommended and you will get respite almost immediately. Do not apply heat directly, cover the bottle or pad with a towel or thin cloth.
7. Exercise
Exercise will help you get by these difficult times, both the frequency and intensity of your workout routine matter. Physical activity reduces stress and releases feel good endorphins. It enhances blood circulation and peps up your general health. Aerobic exercises are especially beneficial; take up walking, jogging, swimming, cycling, etc. About 30 to 50 minutes of physical activity is sufficient.
8. Acupuncture
Chinese medicine claims to heal menstrual discomfort after understanding its underlying cause. Acupuncture is an easy and effective answer to your woes. Chinese medicine practitioners believe that the discomfort is caused due to improper flow of your Qi or energy and also hindrance in blood flow. To understand the imbalance better, they might ask questions regarding your periods like the regularity, length, timing, type and location of the pain, etc. Then it can be cured in about one to three months.
9. Natural foods
Nature has given us many foods that can help fight this distress. Grapes or even grape juice can ward off bloating. Also, apples can lessen swelling and improve general health. Celery can help out with the water retention; it is a natural diuretic that gives a boost to your kidneys and flushes out any excess fluids from your body. Oats and barley water can also provide relief.
10. Herbal cures
When talking about natural cure you cannot miss out on herbs – raspberry leaf, evening primrose oil and ginger are great. Herbs for treating PMS are used almost everywhere in the world. Chaste tree berry is used widely by Greeks, native Americans used to take it with black cohosh. Licorice (glycyrrhiza glabra) can give relief from bloating and breast tenderness but if you are suffering from diabetes, blood pressure, heart, liver or kidney ailments, then refrain from taking this herb. Dong quai is a favorite among Chinese.