Monthly Girly Hassle
The average woman experiences 450 periods in her lifetime. And since more than 75 percent of women today deal with PMS symptoms during menstruation, it’s clear that a lot of women are experiencing the uncomfortable side effects of this natural biological process. In fact, 30 to 40 percent of women reporting PMS symptoms say PMS impairs their daily activities, leaving many of them looking for natural remedies for PMS and cramps. Still, you are not alone.
PMS is one of the most common forms of hormonal imbalance for women of childbearing age, resulting in both psychological and physical period symptoms.
PMS symptoms may start a week or two before you period and may be mild to severe. If you have dysmenorrhea then you experience painful menstruation, typically involving abdominal cramps (one of the most unpleasant period symptoms). Hormonal imbalance is the primary factor that will determine the PMS symptoms that someone experiences.
You might have just been Googling “how to get rid of period cramps?” when you came across this article.
Well, I have the answer to that question and more using simple, natural diet and lifestyle changes that aren’t hard or costly, but they really do work.
PMS Symptoms & Causes
PMS symptoms usually start 7 to 10 days before menstrual flow begins and end shortly thereafter. PMDD (premenstrual dysphoric disorder) is the term used to describe severe PMS symptoms.
This conditions follows the same cycle and range of symptoms, but produces a more debilitating outcome. But even for general PMS, some months PMS symptoms can be worse or better than others.
Possible symptoms of PMS include:
Acne
Back pain
Bloated stomach/abdomen
Changes in appetite, including cravings for certain foods
Constipation
Crying spells
Depression
Fast heartbeat
Feeling irritable, tense or anxious
Feeling tired
Headache
Hot flashes
Joint pain
Mood swings
Not feeling as interested in sex
Tender and swollen breasts
Trouble concentrating/brain fog
Trouble sleeping
Swollen hands or feet
Wanting to be alone
Weight gain
Conventional medicine believes that the exact cause of PMS is not known, but it appears to be related to fluctuating hormone levels, including estrogen and progesterone, that occur in preparation for menstruation. When it comes to PMS and PMDD, underlying depression and anxiety are common. It’s theorized that the hormonal changes that trigger menstruation worsen the symptoms of mood disorders.
Causes of PMS symptoms include
Hormonal changes and imbalances
Chemical changes in the brain
Poor diet, including ultra-processed foods
Low vitamin and mineral levels
Stress
Emotional problems
Depression or anxiety
Thyroid problems
Environmental toxins
Consuming alcohol and caffeine, which may alter mood and energy level
Eating too many salty foods, which can cause fluid retention and bloating
Obesity
Lack of exercise
Other health conditions that share symptoms with PMS include anxiety, depression, chronic fatigue syndrome, endocrine system problems, irritable bowel syndrome (IBS), and menopause. The good news is if you can improve your diet, manage stress and take some of the suggested natural remedies, you can greatly learn how to reduce PMS symptoms and get rid of period cramps.
Conventional Treatment of PMS
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are the most commonly used conventional medicine option for PMS symptoms. PMS sufferers also commonly turn to pain relievers containing acetaminophen, too. These drugs do achieve symptomatic pain relief in about two thirds of women, but they may cause adverse side effects.
A typical treatment to get rid of period cramps is an over-the-counter medicine like Mefenamic acid, which mainly works to relieve the most painful of PMS symptom: menstrual cramps.
Natural PMS Treatments
Foods that Decrease PMS Symptoms
Women who experience PMS symptoms typically are not getting enough calcium, B vitamins (especially B6) and vitamins K and E, among other nutrients from their diets. For instance, magnesium deficiency also plays a role. When you don’t consume an ample daily supply of these essential nutrients, your body demands urgent attention by intensifying your PMS symptoms. Here are the best foods to consume to obtain vital nutrients and decrease PMS symptoms:
Plant foods
Studies have shown that women with plant-based diets high in vegetables, fruits, nuts, seeds, and herbs have fewer symptoms of PMS.
Calcium-rich foods
So far, calcium is among the most science-backed nutrients when it comes to effective dietary treatments for PMS. Some good choices include raw milk, cooked kale, broccoli, sardines and yogurt. Kefir benefits can also go a long way in reducing menstrual cramps and related symptoms.
High-fiber foods
PMS can cause GI disturbances, which is why it’s critical to get at least 30 grams of fiber daily. Fiber also helps to maintain proper hormone balance by binding to estrogen and carrying it out of the body. When you’re looking at the best PMS foods, high-fiber foods are a must.
Leafy green vegetables
These veggies possess a diuretic effect and are also a great source of calcium and magnesium, as well as vitamin K, which helps get rid of period cramps.
Flaxseed
Flaxseed products can help promote healthy estrogen metabolism, which is a key component of managing PMS symptoms.
Wheat germ
This food is rich in E and B vitamins. Other vitamin E-rich foods include almonds, sunflower seeds and spinach.
Wild-caught fish
Foods high in omega-3 fats like wild-caught salmon, sardines and anchoives help reduce pain and inflammation that make PMS symptoms worse.
Avocado
Eating a half or full avocado daily can naturally balance hormones because of its nutritional profile is rich in healthy fat, fiber, magnesium, potassium and vitamin B6. An avocado sliced up in a salad full of dark, leafy greens plus feta cheese is the ultimate PMS food combo because it provides a potent dose of PMS symptom-fighting nutrients in one healthy meal.
Foods that Trigger PMS Symptoms
Trans fats and hydrogenated fats
A diet high in these industrial fats can make PMS symptoms worse. Overly processed foods commonly contain these ingredients. Read ingredients labels and avoid anything that says “hydrogenated” or “partially hydrogenated,” even if it says 0% trans fat on the nutritional profile.
High fructose corn syrup & refined sugar
Causes fluctuations in blood sugar that may exacerbate mood swings, headaches, or difficulty concentrating. HFCS and sugar also deplete the body of critical minerals and encourage inflammation.
Salt
Water retention during your period may be made worse by consuming a diet high in sodium.
Caffeine
Caffeine is dehydrating and can worsen depression, anxiety, and breast tenderness.
Alcohol
Alcohol consumption makes PMS symptoms worse and may increase the risk for prolonged cramping (dysmenorrhea) during menstruation.
Precautions on PMS Symptoms
It’s always a good idea to make sure that your PMS symptoms are in fact due to PMS and not due to a more ongoing chronic issue like depression, anxiety or endocrine system problems. Speak with your doctor if your PMS symptoms are keeping you from daily activities or if you have signs of another health issue.
Final Thoughts on PMS Symptoms
Conventional OTC treatments for PMS can lead to all kinds of short-term and long-term health issues on top of PMS.
Natural treatments for PMS help to correct the hormonal imbalances at the root of PMS symptoms.
Trans fats, sugar, salt, caffeine and alcohol should be reduced or eliminated to overcome PMS.
A diet high in vital nutrients is a key part of naturally treating PMS.
Both food and supplements can help you increase your intake of essential vitamins and minerals.
Exercise, stress reduction and release of emotional baggage are all extremely helpful in ending unwanted PMS symptoms.
Natural PMS remedies are not costly or difficult.
Disclaimer:Please take a doctor's opinion before starting your dose!
For any queries or questions please leave your comments below or you can also email me on insiya1793@gmail.com. Please do leave your suggestions on any topic that you would like me to write on.
Your Well-wisher,
Dr.Insiya
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