and Health
Premenstrual Syndrome (PMS) is a common condition experienced by many women, with physical and emotional symptoms typically occuring during the before period. Luckily, there are natural treatments, self-care practices, and health tips to keep PMS symptoms under control. In this article, we’ll discuss natural treatments for PMS symptoms, as well as offer tips for positive self care and health.
Healthy Diet
During PMS, it is important to focus on good nutrition and what you put into your body. Eating a healthy diet and nutrient-rich foods can help to minimize hormonal swings, reduce cramps and other physical symptoms, and even improve your mood. When possible, it is best to eat organic and locally sourced produce and avoid processed foods, which typically contain additives, such as sugar and preservatives, which can worsen PMS symptoms. Some specific foods that can help reduce PMS symptoms are:
– Leafy Greens. Leafy greens are full of vitamins, minerals, and fiber which helps to regulate hormones and reduce bloating.
– Fruits. Fruits are packed with essential vitamins and minerals. Fruits like strawberries, oranges, and pineapples are excellent sources of Vitamin C, which helps support your immune system.
– Whole Grains. Whole grains are a great source of energy and fiber. They also help keep blood sugar levels steady, which can help ease mood swings and irritability associated with PMS.
Exercise
Regular physical activity can help reduce PMS symptoms, as it helps to reduce stress, improve your mood, and regulate hormones. It’s best to find an exercise routine that you enjoy and can stick to, whether it’s yoga, tai chi, swimming, or biking. Doing some type of physical activity for at least 30 minutes a day is ideal for managing PMS symptoms.
Stress Relief
Stress is a major factor in worsening PMS symptoms. Incorporating stress relief tactics into your daily routine can help reduce symptoms and allow you to feel more mentally and emotionally balanced. Try incorporating relaxation activities such as mindfulness meditation, journaling, music, and physical activity into your daily routine. When necessary, take a break and find ways to take care of yourself. Ask for help if needed and remember to be gentle with yourself.
Sleep & Rest
Lack of sleep can worsen PMS symptoms, as it’s essential to get between 7-9 hours of quality sleep each night. Aiming to go to bed and wake up at the same time each day helps to keep your body in a regular sleep cycle. Additionally, getting enough rest during the day is important. Try to take small breaks throughout your day to rest and relax.
Supplements
Certain supplements can be taken to help minimize the severity of PMS symptoms. Chasteberry is a popular herbal supplement used to help regulate hormones. Additionally, Vitamin B6 and Magnesium can help to regulate hormones and reduce symptoms. It’s important to speak with your doctor before taking any kind of supplement, as they may interact with existing medications.
Natural treatments, self-care practices, and health tips can help to make PMS more manageable and reduce the severity of symptoms. Remember to practice self-care, watch your diet, get regular exercise and rest, incorporate stress-relieving activities, and take the right supplements, if necessary. With these tips, you can make the time leading up to your period more positive and find relief from PMS.