PMS symptoms usually start 7 to 10 days before your menstrual flow and may continue during your actual period, but it doesn’t mean you have to feel uncomfortable for two weeks.
Many women don’t know about the ways to balance your hormones during PMS and cope with the pain that comes along with it, including fatigue, cramps, bloating, skin breakouts and the inevitable emotional rollercoaster.
You can ease PMS symptoms in natural ways to ditch over-the-counter pain meds. It takes time to learn how to treat it, especially since everyone’s symptoms vary, but if you do, your period will be nothing to worry about.
Read on for five holistic ways to deal with PMS symptoms.
Food plays a huge part in your life and has a major impact on your health. What you put into your body will affect your mood, physical shape, and mental health, especially when you’re menstruating.
Intake of plant foods and other healthy options will improve PMS symptoms. High-fiber foods are important for digestion and even more crucial as you ovulate because PMS can cause GI disruption.
Consume lots of leafy green veggies— the magnesium and calcium in them will help with cramps.
Avocado will balance hormones, flaxseed promotes estrogen metabolism and fish and other foods high in Omega-3 fats will reduce pain and inflammation. Brassica vegetables regulate estrogen levels, decrease bloating and ease other PMS symptoms — think broccoli, cabbage, and kale.
Diet really is everything, so even though you may crave a burger and fries, stick to the foods your body needs.
2. Take Supplements
Progesterone cream can lower PMS symptoms if you start treatment after ovulation and continue until the day before your menstrual flow begins. PMS symptoms are caused by fluctuating estrogen and progesterone levels in the body, and applying a topical progesterone cream to thin-skinned areas like the breasts, chest, neck, and palms can help even those levels out. Make sure to buy a cream labeled “USP progesterone,” as it is the most effective progesterone cream for PMS symptom management.
Magnesium also helps with cramps and water retention. So indulge in chocolate with no guilt — you have an excuse because it’s high in magnesium. Vitamin B6 helps your estrogen metabolism, Indole-3-carbinol helps your liver metabolize estrogen and Vitex balances estrogen. Herbs are another natural healer — specifically holy basil and ashwagandha, which reduce PMS symptoms while balancing your hormones.
3. Exercise During PMS
During your time of the month, exercise is probably the last thing you want to do. You’re already bloated, crampy and can’t imagine a run on the treadmill while you feel so miserable, but trust us. Put the chip bag down and take a trip to the gym to relieve yourself of the pain that comes with cramps.
Exercise helps in many ways. It increases your body’s blood flow, lowers stress and often makes you feel better about the way you look — let’s be real, being on your period will likely make you feel bad about your appearance, especially if break-outs accompany your hormone changes. So hit the gym to speed up relief, then reward yourself with a nice hot bath that will soothe any remaining cramps.
4. Use Essential Oils
Essential oils have become popular for a number of illnesses. They’re also proven to affect people’s moods, muscle pain, PMS symptoms and more.
Try cypress oil and clary sage oil to reduce symptoms and naturally balance your hormones. Cypress oil will also improve circulation.
To reduce stress, tension and cramps, try a mix of ylang-ylang oil and lavender oil.
Peppermint oil is another great option to reduce pain. You can apply two to three drops of essential oil to your abdomen or the back of your neck, depending on which you choose to use.
Sounds simple, right? But so many people don’t get enough. Lack of sleep affects every aspect of life more than most people realize. During PMS, the right amount of sleep will not only do your body wonders but also keep your hormones balanced. Get a good night’s sleep, and feel your symptoms decrease naturally.
Sleeping in the fetal position is even believed to help with cramps and other pain. Make sure you keep your bedroom cool — when your hormones shift, your core temperature changes.
Take control of your period, and stop letting it interrupt your life. With so many natural remedies out there, you don’t have to experience pain or discomfort. Start with the most simple medicines of all — sleep and a healthy diet. Don’t forget to exercise, even if it’s the last thing you want to do. As for supplements and essential oils — try them out. They may make all the difference for you, and you won’t have to worry about putting painkillers into your body. After all, your body is your temple.