How to Relieve PMS Symptoms Naturally: 10 Effective Remedies
PMS (or premenstrual syndrome) is a common challenge that many women face; and the physical discomfort, emotional fluctuations, and fatigue can be overwhelming. As an experienced naturopath and nutritionist, I fully understand the impact of PMS on your daily life, and I’m here to offer you natural, effective solutions to ease these symptoms.
Balanced Diet
A nutrient-rich diet is the foundation of good health. Incorporating whole foods (like fruits, vegetables and whole grains) can stabilise blood sugar levels and reduce PMS symptoms. Magnesium-rich foods (such as leafy greens, nuts and seeds) are particularly beneficial for easing cramps and mood swings. Avoiding processed foods and reducing salt intake can also help alleviate bloating and discomfort. A diet tailored to your body’s needs, with a focus on anti-inflammatory foods, can make a significant difference in managing PMS symptoms naturally.
Herbal Remedies
Herbs like chaste tree berry (Vitex agnus-castus), evening primrose oil, and turmeric have been traditionally used to relieve PMS symptoms. Chaste tree berry helps balance hormones by regulating the menstrual cycle and alleviating breast tenderness. Evening primrose oil is rich in gamma-linolenic acid (GLA), which can reduce inflammation and soothe menstrual cramps. And turmeric, with its powerful anti-inflammatory properties, can help reduce pain and discomfort. However, it’s important to always consult with a naturopath before starting any herbal remedies to ensure they’re right for you.
Stress Management
Stress can exacerbate PMS symptoms, so incorporating relaxation techniques such as yoga, meditation, or deep breathing exercises can be incredibly helpful. Chronic stress increases cortisol levels, which can disrupt hormone balance and worsen PMS symptoms. Regular practice of these techniques can lower cortisol levels, improve emotional stability, and promote a sense of calm. Mindfulness-based stress reduction (MBSR) programs can also be highly effective in managing stress and its impact on PMS.
Regular Exercise
Physical activity is a natural mood booster – engaging in regular exercise (whether it’s a gentle walk, yoga, or a more intense workout like running or strength training) can increase endorphins and reduce the severity of PMS symptoms like bloating, fatigue, and irritability. Exercise also promotes better circulation, which can help alleviate cramps and discomfort. Aim for at least 30 minutes of moderate exercise most days of the week to experience these benefits.
Adequate Sleep
Quality sleep is essential for hormone regulation and overall wellbeing. Aim for 7-9 hours of restful sleep each night to help your body recover and manage PMS symptoms more effectively. Poor sleep can lead to increased stress and a heightened sensitivity to pain, making PMS symptoms more severe. Establishing a regular sleep routine, avoiding caffeine and electronics before bed, and creating a calming bedtime environment can all contribute to better sleep quality.
Hydration
Staying well-hydrated is key to reducing bloating and fatigue, which I’ve already mentioned are common symptoms of PMS. Aim to drink at least eight glasses of water a day to help your body flush out excess sodium and reduce fluid retention. Herbal teas like chamomile, peppermint, and ginger can also have calming and anti-inflammatory effects, further helping to relieve PMS symptoms. Proper hydration supports overall bodily functions, ensuring that your body can effectively manage the hormonal fluctuations associated with PMS.
Calcium and Vitamin D
Studies have shown that calcium and vitamin D can significantly reduce the risk of severe PMS symptoms. This makes sense, seeing as calcium plays a crucial role in muscle function, helping to ease cramps and muscle tension. Vitamin D, on the other hand, supports mood regulation and immune function. Incorporate calcium-rich foods like dairy, fortified plant-based milks, and leafy greens into your diet, and ensure you get enough sunlight or consider a vitamin D supplement if needed.
Acupuncture
Acupuncture is an ancient practice that can be highly effective in relieving PMS symptoms by promoting blood flow and balancing energy (Qi) within the body. This practice involves the insertion of fine needles into specific points on the body to stimulate the nervous system, reduce pain, and promote relaxation. Regular acupuncture sessions can help regulate the menstrual cycle, reduce cramping, and alleviate stress, making it a valuable tool in managing PMS naturally.
Essential Oils
Essential oils such as lavender, clary sage, and peppermint can provide relief from PMS symptoms when used in aromatherapy or applied topically. Lavender oil is known for its calming properties, helping to reduce stress and improve sleep quality. Clary sage can help balance hormones and reduce menstrual pain, while peppermint oil has a cooling effect that can soothe headaches and cramps. These oils can be diffused, added to baths, or diluted with a carrier oil for massage.
Mindful Supplements
In addition to a balanced diet, supplements like vitamin B6, magnesium, and omega-3 fatty acids can play a crucial role in managing PMS symptoms naturally. Vitamin B6 can help with mood swings and irritability, while magnesium supports muscle relaxation and reduces cramping. Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties that can alleviate pain and improve overall wellbeing. Always consult with a healthcare professional before starting any supplements to ensure they’re appropriate for your specific needs.
Embrace Natural Relief with WHealth Naturopathy
WHealth Naturopathy is fully committed to empowering you with knowledge and natural solutions for your health. My holistic approach not only addresses the symptoms but also aims to understand the root cause of your discomfort. If you’re looking to explore personalised naturopathic treatments or need guidance on how to relieve PMS symptoms naturally, my name is Ashleigh and I’m here to support you.
Feel free to reach out for a consultation and take the first step toward a more balanced, symptom-free life. I offer tailored, holistic naturopathy treatment for overall women’s health, men’s health, and specific conditions such as infertility or digestive issues.
By integrating these natural remedies into your routine, you can experience significant relief from PMS symptoms. Remember, every woman’s body is unique, and what works for one person may not work for another. At WHealth Naturopathy, I’m dedicated to helping you find the best natural approach that works for you.
Reference:
Abdi F, Ozgoli G, Rahnemaie FS. A systematic review of the role of vitamin D and calcium in premenstrual syndrome. Obstet Gynecol Sci. 2019 Mar;62(2):73-86. doi: 10.5468/ogs.2019.62.2.73. Epub 2019 Feb 25. Erratum in: Obstet Gynecol Sci. 2020 Mar;63(2):213. doi: 10.5468/ogs.2020.63.2.213. PMID: 30918875; PMCID: PMC6422848.
