Home Remedies for Premenstrual Syndrome (PMS)
Home Remedies for Premenstrual Syndrome (PMS)
Premenstrual syndrome or PMS is actually a sign or symptom that refers the mood swing, fatigue, emotional tension, breast tenderness, food cravings, bloating, stomach upset, irritability, headaches, cramps, pain in abdomen, water retention, constipation, acne, etc. It is experienced by all women in the days before their menstrual periods are due. About 75% of women go through this situation.
A week before your periods, your body becomes changed because of the hormone levels that desire to be changed according to the process, but still the real cause is not known. There may be some factors depending upon this condition such as poor health, stress, high body mass, hereditary factors and environmental toxic materials. Along with this you will not find any proper cure of premenstrual syndrome because it is a common problem and almost every woman would suffer this problem so if you want to know the best curing methods then you must follow some of these home remedies which are as follows:
1. Ginger
Ginger seems to be very amazing for the menstrual problems like cramps, irregular menstruation. International Scholarly Research is proven the ginger is great and effective during the severity of premenstrual syndrome.
- Take small piece of ginger and finely grate it.
- Now add the grated ginger into a cup of boiling water.
- Strain the liquid and add a little honey to taste.
- Take this ginger tea 2 to 3 cups daily a week before period.
- But in case if you are going through the gallstones then you should consult your doctor before using ginger.
2. Chaste Berry
Chaste berry is an excellent herb which stimulates your hormone levels and it is also known as a vitex. A hormone called prolactin is released excessively as to contribute in the premenstrual syndrome so chaste berry overwhelms or defeat this hormone and helps in the regulation of irregular menstruation.
- Take at least 400 mg of chaste berry extract.
- Use 10:1 chaste berry extract, 100mg two times in a day.
- You can also take 40 drops of vitex tincture regularly.
- Follow this remedy for at least few months, but don’t remember to consult the doctor first.
- Note it down that this herb is associated with a drug so it may be harmful for your pituitary gland.
3. Apple Cider Vinegar
Apple cider vinegar is enough to fight with the variety of diseases so it is useful for PMS too. It reduces the syndrome like water retention, bloating, cramping, headaches, irritability and fatigue.
- Take a glass of water and add 2 tsp of raw, unfiltered apple cider vinegar.
- Add little amount of raw, organic honey.
- Drink this solution for at least twice daily.
4. Flaxseeds
Flaxseed is another ingredient that has found to be good for reducing the PMS syndrome such as bloating, breast tenderness, depression and headaches. It is because the flaxseed contains omega-3 fatty acids and lignans too that helps in the blockage of estrogen hormone and then balance the levels of hormone to do a proper metabolism. You can also consume flaxseed as it is a source of fiber.
- Take some freshly ground flaxseeds and consume at least 1 tbsp of it two times daily.
- You also have an option to add flaxseeds in your oatmeal, cereal, smoothies, salad or cooked vegetables.
- Take food enriched with fatty acids like fatty fish, coconut oil, eggs, pumpkin seeds, chia seeds, almonds, walnuts and other foods.
5. Calcium and Magnesium
Calcium is necessary for your body as it controls the hormone levels to their balanced state so you feel easy during the PMS syndrome. Calcium as we all know is good for bones and health.
On the other hand, magnesium is great to treat with the PMS syndrome like food cravings, bloating, headaches, breast tenderness, water retention and menstrual migraine headaches.
- Eat green vegetables because they contain magnesium and calcium like beans, kelp, blackstrap molassed, bananas, nuts and seeds.
- Blackstrap molasses is recommended due to the presence of iron, calcium, magnesium, selenium, zinc, vitamin B6 and other vitamins and minerals. Take a glass of milk and add 1 tbsp of blackstrap molasses and drink this milk daily.
- Take 1,200 mg of calcium and 300 to 500 mg of magnesium supplements on the daily basis to reduce the PMS syndrome. But always remember to consult the doctor before starting the supplements.
- Vitamin B6 and E are also beneficial for treating PMS.
6. Exercise
Do exercise regularly as it reduces the PMS syndrome. A few studies have been suggested that exercise eases the pain and cramps during menstrual cycle. Along with this, exercise will also remove the mood swings, increase the metabolism rate, facilitate weight loss and make your health proper.
- Women should do exercises for increasing the physical activity for at least 30 minutes, 5 times a week.
- Dynamic exercises are suggested also few times a week.
- It is strictly recommended to do two muscle-strengthening sessions.
- Some women confirmed that they feel ease in PMS syndrome due to joining an aerobic exercise program.
7. Red Raspberry
Red raspberry is an essential herb which tends to be great for all the women of all ages. It is effectively relaxing thus it helps in reducing the cramps.
Raspberry contains certain types of vitamins and minerals like B-complex vitamins, calcium and magnesium. It is also good for digestive problems and regulation of menstrual periods.
- Take some dried red raspberry leaves and add 1 tbsp of leaves into a cup of boiling water.
- Let it steep for at least 20 minutes.
- Strain the tea and drink at least 3 times regularly for about a week before your periods are due.
- Another option is that you can extract the juice of red raspberry or leaf capsules and take the proper dosage after consulting the doctor.
8. Evening Primrose Oil
According to the research, it has been found that evening primrose oil is excellent to reduce the PMS syndrome. Especially, it is good for those women who are going through the condition of breast tenderness. A substance called gamma linolenic acid (GLA) is present in evening primrose oil that helps in reducing the pain and cramps.
- Evening primrose oil supplements are available at the medical stores.
- Take 500 to 1,000 mg of evening primrose oil on the daily basis for about 3 months.
- Consulting the doctor is highly recommended before taking this.
9. Fennel
Fennel reduces the menstrual cramps and discomfort level during the PMS syndrome and it also helps in balancing the female hormones. Fennel is a natural herb which also acts upon the digestive aid and helps to remove the water retention and bloating.
- Take some amount of fennel seeds and crushed them finely.
- Add 1 tsp of the crushed fennel seeds to a cup of boiling water.
- Let it steep for 15 minutes then strain and drink this fennel tea regularly for few months.
- If you do not want to take fennel seeds as a tea so you can also chew few fennel seeds daily.
- Another benefit of fennel seeds is that it fed away the bad breath.
10. Cinnamon
Cinnamon contains antispasmodic and anti-inflammatory properties that help in the pain relief during PMS syndrome. It also contains nutrients like calcium, manganese and iron. Cinnamon is also found to be good for controlling the blood sugar level and also effective for digestive tract.
- Take a cup of boiling water and add 1 tsp of cinnamon powder in it.
- Add some honey in it.
- Let it bubble for a while then strain the solution and drink this tea daily for at least a week before your period.
- Include cinnamon in your diet by adding it to many foods and beverages.
Additional Tips
- Limit the intake of salt as it gives the water retention in your body.
- Do not take refined sugars and processed foods.
- Try to eat low-fat diet.
- Take foods enriched with vitamin B such as eggs, milk, fish, poultry, soy beans, leafy greens, whole grains, oatmeal, wheat germ, nuts and seeds.
- Include more fiber contents in your diet because it helps in regulating the intestinal clearance of estrogen hormone. Raw carrots give advantages in this purpose.
- Drink plenty of water and forget the caffeinated and alcoholic beverages.
- Boycott smoking.
- Take less stress and try to being relaxed.
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