Premenstrual Syndrome (PMS) affects a large proportion of women. Many women experience symptoms like cramping, bloating, mood changes, irritability and even anger. According to health.com, about 85% of women have reported at least one of these symptoms during that time of the month. The symptoms can be mild for some, but debilitating for others. Even though the syndrome is not curable, there are some treatments available. Learn about the various therapeutic options for PMS.
How can you change your diet?
Diet is an important factor in treating various medical conditions. A good start would be to try and eat more whole grains, fruits and vegetables, starting the week before your period. Avoid a diet that has too much salt-content, it can increase bloating. Drink at least 8 to 10 glasses of water a day to detoxify your body. Caffeine, on the other hand, can increase anxiety or irritability. Large amounts of sugar can cause mood changes and vary your blood sugar levels. It is best to avoid alcohol during this time as it can worsen depression.
Aim to eat at regular intervals to avoid dips and spikes in blood sugar
says Dr. Joanne Piscitelli, MD, Duke University in Durham. She mentions that it is worth looking into dietary changes before considering medication.
Try out vitamin supplements
Certain vitamins such as vitamin B6 and E can be beneficial towards relieving PMS symptoms. Other supplements that can be taken include calcium and magnesium. Mayo Clinic suggested daily doses of the following vitamins:
Calcium: 1,200 milligrams
Magnesium: 400 mg.
Vitamin E: 400 international units (IU)
Get your sweat on
It is essential to exercise to maintain a balance between your mind and body. It can also help alleviate physical and emotional symptoms of PMS. Many women may complain that they do not have the energy to exercise while menstruating, however, it is essential. Choose cardio-exercises that increase your heart rate. Picking a form of fitness you enjoy can also help your mood.
Herbal remedies and alternative medicine
If all else fails, try out herbal remedies. Chasteberry or nirgundi (hindi) can help with certain symptoms of PMS like bloating, breast pain or breast tenderness, irritability, anger, headache or depressed mood. Another remedy to relieve muscle cramps would be to take buttermilk with some asafoetida and fenugreek.
Yoga is a great form of exercise that can help with PMS as well. Vajrasana, forward bends and child’s pose are good asanas for improving digestion, an essential element for keeping your body healthy. Also, undertaking nostril breathing or bramari breath will be helpful. Apart from these, the cobra, camel and bow poses can stretch your body, which reduces frustration and create openness.
Here are some home remedies that you can try. The next article will focus on medical treatments for PMS. In the mean time, if you are unable to alleviate your PMS symptoms with these home remedies, it is best to consult a doctor.