Home remedies to help you with PMS

Women experience various physical and emotional changes each month before their periods. These changes are mainly due to premenstrual syndrome (PMS). It is believed that up to three out of every four menstruating women have had some form of premenstrual syndrome.

What is premenstrual syndrome?

PMS is characterised by physical, emotional, and psychological symptoms resulting from hormone fluctuations before menstruation.

It has many signs and symptoms, such as period mood swings tender breasts, food cravings, fatigue, irritability, and depression, which reoccur in a predictable pattern. The physical and emotional changes associated with premenstrual syndrome can range from barely noticeable to intense.

Women typically experience PMS symptoms 10 to 14 days before menstruation, because PMS occurs between ovulation and menstruation when hormone levels fluctuate the most.

Do not worry. PMS is common and can be dealt with. Let’s take a closer look at its symptoms.

What are PMS symptoms?

Although PMS has a long list of symptoms, not every woman experiences them all. These symptoms differ from person to person, and you could experience only a few.

Premenstrual syndrome symptoms include both physical and emotional-behavioural changes. Physical PMS symptoms include the following:

• Breast tenderness
• Fatigue
• Headache
• Acne flare-ups
• Muscle pain and aches
• Bloating
• Bowel movement changes - constipation and diarrhoea

Emotional and behavioural PMS symptoms include the following:

• Mood swings
• Food cravings
• Crying spells & emotional outbursts
• Increased irritability
• Increased anxiety and depression
• Sleeping problems
• Changes in sexual desires
• Social withdrawal

Regardless of the severity, most women's symptoms go away four days after the start of their menstruation.

How is PMS diagnosed?

Premenstrual syndrome cannot be definitively diagnosed with specific physical examinations or laboratory tests.

Your doctor might ask you to keep a diary of your premenstrual signs and symptoms for at least two menstrual cycles in order to create a premenstrual pattern. Record the day they appear and the day they stop occurring. Mark the beginning and ending days of your period as well.

Chronic fatigue syndrome, thyroid issues, and mood disturbances like depression and anxiety are a few illnesses that might mimic PMS. To help make a precise diagnosis, your doctor may request tests like a thyroid function test or a mood screening test.

What are home remedies for PMS treatment?

Most of the time, leading a healthy lifestyle and using home remedies will help you control PMS symptoms.

1.Modify your diet

The effect of PMS can be lessened by switching to a balanced diet.

• Include green leafy vegetables in your diet since they are rich in iron and vitamin B.
• Consume a variety of fruits to aid in reducing tiredness and sleep issues.
• Reduce your intake of sugary meals and replace them with more complex carbohydrates, such as whole grains, fruits, and vegetables.
• Consume fewer salty meals to lessen bloating and fluid retention.
• Try high-fibre alternatives like sweet potatoes, pumpkin, potatoes, lentils, and others.
• Consume foods high in calcium to ease muscle discomfort and improve your mood and concentration.
• Drink more water. Water consumption eases symptoms of bloating and muscle cramping.
• Limit caffeine intake during the premenstrual period, as it can help you control irritability, anxiety, and sleep issues.
• Avoid alcohol to lessen the risk of dehydration.
• Eat more frequently and in smaller portions to prevent bloating.

2.Exercise regularly

Maintaining a consistent workout schedule may help to reduce PMS symptoms. Engage yourself for at least 30 minutes in moderate-intensity workouts like fast walking, cycling, swimming, or another aerobic activity.

Exercise releases hormones like endorphins, dopamine, and serotonin that have a favourable impact on your mood and sleep. Furthermore, stretching the muscles during exercise helps them to relax and reduce cramping.

Yoga is another option that can help relieve PMS symptoms because of its gentle poses and movements. Be mindful to avoid any strenuous exercise during periods if you are suffering from PMS.

3.Manage your stress

Relaxation and stress reduction can help with the emotional imbalance that causes premenstrual symptoms.

• Try to get enough sleep.
• Use deep breathing techniques or progressive muscle relaxation to ease headaches, anxiety, or sleeping difficulties.
• Consider yoga or massage for relaxation and stress relief.
• Make time to vent your emotions and deal with emotional outbursts.

4.Record your symptoms for a few months

Keep a record to pinpoint the causes and timing of your symptoms since it will enable you to take action and employ techniques that could minimise them.

5.Alternative medicine

You can use the following complementary remedies to relieve PMS symptoms:w

• Include supplements

Although there aren’t any specific foods for regular periods, adding vital vitamins and minerals to your diet helps support a healthy menstrual cycle and reduce PMS symptoms.

Supplements like calcium and magnesium can ease muscle cramps. In addition, they also help relieve bloating, exhaustion, and mood swings. Magnesium might improve sleep and lessen breast soreness .

Vitamin E and B supplements might lessen the mood swings, agitation, and anxiety associated with PMS.

• Herbal remedies

You can manage your PMS using herbal remedies that have anti-inflammatory and antispasmodic qualities. Several scientists believe that any herb can help with PMS symptoms. Consuming herbs like ginkgo, turmeric, ginger, chaste berry (Vitex Agnus), evening primrose oil, and St. John's wort have improved symptoms.

Consuming curcumin can reduce PMS symptoms, an active component of turmeric and ginger. It has anti-inflammatory characteristics that can help manage pain and enhance your body's healing capacity. Similarly, chaste berries can help lessen premenstrual pain and other symptoms.

• Acupuncture

In contrast to traditional home remedies, this procedure calls for the practitioner to place sterile stainless-steel needles under the skin at particular body locations to reduce PMS symptoms.

While people have known to opt for the remedies mentioned above, it is best to consult a doctor to confirm.

Is it time to see a doctor?

Pain and emotional imbalance are typical PMS symptoms. Every woman has different symptoms and a different threshold for them.

Most of the symptoms would not disrupt your daily activities. However, if you're having trouble controlling your symptoms and if they're interfering with your regular life, consulting a doctor would be preferable.

Why do I PMS before my period?

Although the exact origin of premenstrual syndrome is uncertain, the following variables could contribute:

Cyclic hormonal changes

Hormonal fluctuations are most pronounced during the PMS phase, altering the signs and symptoms.

Chemical changes in the brain

PMS symptoms may occur due to fluctuations in serotonin, a brain chemical (neurotransmitter) known to be vital to mood states. Premenstrual depression, exhaustion, food cravings, and sleep issues may all be brought on by low serotonin levels.

Depression

Even though depression may not cause all the symptoms, some women with severe premenstrual syndrome go untreated for depression.

PMS symptoms are common and generally do not affect everyday life but are sometimes severe. Generally, lifestyle changes can help lessen the effects of PMS. However, if you are experiencing extreme PMS symptoms, please consult a doctor.