25 Natural Solutions for Premenstrual Syndrome

You’ve likely heard the stereotype: a woman becomes irritable at work or home, and someone jokes, 'It must be that time of the month.'

This comment often overlooks the valid reasons women might feel overwhelmed by the pressures of family, work, or daily life. Yet, for some women, such remarks, though meant humorously, hit closer to home than they’d prefer. For them, 'that time of the month' truly brings emotional instability, unexpected anger, deep sadness, and heightened anxiety. Situations they usually handle with ease suddenly feel overwhelming. Their usual energy and health are replaced by exhaustion, discomfort, and rapid weight gain.

These women experience premenstrual syndrome, or PMS, a condition with no clear cause or definitive cure. However, there are ways to lessen its impact through lifestyle adjustments, preventive steps, and natural remedies. In this article, we’ll explore 25 strategies to combat PMS symptoms by focusing on proper nutrition and avoiding certain triggers. You’ll also discover simple home remedies using everyday kitchen items to manage symptoms effectively. But first, let’s delve into what PMS actually is.

The exact cause of PMS remains unclear to doctors, but it is thought to stem from hormonal fluctuations, especially in estrogen levels, during the menstrual cycle. Some experts suggest that mood swings associated with PMS might be linked to insufficient levels of vitamin B6 and magnesium. Another theory proposes that PMS symptoms arise from an imbalance in ovarian hormones, such as estrogen or progesterone. Despite these ideas, the reason why some women develop PMS is still unknown, and research findings often conflict.

Regardless of the cause, PMS symptoms can range from irritability and mood swings to anger. Emotional symptoms, affecting over 80% of those with PMS, are frequently the reason women seek medical help. Additional symptoms may include cravings for sweets, headaches, dizziness, shakiness, bloating, breast tenderness, and general swelling due to fluid retention. Less commonly, women may experience depression, memory issues, or feelings of isolation. PMS symptoms tend to follow a cyclical pattern, with intensity varying among individuals. Typically, these symptoms emerge a few days to a week before menstruation and subside once the period starts. Studies suggest that around 40% of women of reproductive age experience some form of PMS, with symptoms ranging from mild to severe. While some women have only one symptom, others face multiple. For about 15% of women, PMS can be extremely severe, significantly impacting their daily lives and relationships.

Although not fully understood, PMS is now acknowledged as a genuine medical condition. Various medications can alleviate or even eliminate the most severe symptoms. However, many simple home remedies can also provide relief. If you suffer from PMS, trying these remedies might be worthwhile, as even small improvements can make a difference.

To explore more about the female reproductive system and related health concerns, check out the following links:

This content is provided for informational purposes only and is not intended as medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications undertaken after reading this information. This publication does not constitute medical practice, nor does it replace professional advice from a physician or healthcare provider. Always consult your doctor or healthcare professional before starting any treatment.

Home Remedy Treatments for Premenstrual Syndrome

Seeking relief from PMS? You're not alone. Fortunately, numerous home remedies can help alleviate PMS symptoms. Below are some lifestyle adjustments to consider.

Follow a balanced diet. Incorporate plenty of fresh fruits, vegetables, starches, raw seeds, nuts, fish, poultry, and whole grains — all essential components of a healthy daily diet.

Limit sugar intake. While chocolate and sweets may be tempting, indulging in sugar can lead to reactive hypoglycemia, worsening irritability and anxiety. If you can't avoid sweets entirely, consume them in small portions and choose healthier options like fruits or apple juice to satisfy cravings while providing essential nutrients.

Opt for smaller, more frequent meals. Long gaps between meals can cause blood sugar levels to drop, leading to reactive hypoglycemia. Additionally, hunger alone can contribute to irritability and mood swings.

Steer clear of alcohol. Although a glass of wine might seem like a quick fix for PMS-related moodiness, alcohol is a depressant that can worsen fatigue and low mood. It also depletes B vitamins, disrupts carbohydrate metabolism, and impairs the liver's ability to process hormones, potentially raising estrogen levels. Instead, try nonalcoholic options like mineral water with lime or lemon.

Reduce caffeine consumption. While caffeine might seem like a solution for PMS fatigue, it can heighten anxiety, irritability, and breast tenderness. Consider switching to decaffeinated coffee, grain-based alternatives like Pero or Postum, or ginger tea. Also, monitor chocolate intake and prioritize adequate rest.

Focus on carbohydrates. Fresh fruits, vegetables, and whole-grain products can help curb PMS cravings and improve mood. Eat smaller meals and snack on carb-rich foods like popcorn, pretzels, or rice cakes every three hours, aiming for around 100 calories per snack.

Reduce fat intake. Excessive dietary fat can impair liver function, and some beef contains traces of synthetic estrogens. High protein consumption may also increase the body's need for minerals. Choose smaller portions of lean meats, fish, seafood, beans, seeds, and nuts. Incorporate more whole grains, rice, vegetables, and fruits into your meals. Aim to keep fat intake below 20% of your daily calories. Here's how to calculate it:

1. Divide your daily calorie intake by 5: For example, if you consume 2,000 calories daily,

the result is 400.

2. Divide that number by 9, as there are 9 calories in each gram of fat. This gives you approximately

44 grams of fat allowed per day.

Avoid excessive salt. Table salt and sodium-rich foods like bouillon, packaged salad dressings, ketchup, hot dogs, and many processed items can worsen fluid retention, bloating, and breast tenderness.

Manage stress effectively. Daily frustrations can amplify PMS symptoms, making anxiety and tension harder to handle. Consider enrolling in a stress-management program, practicing biofeedback, meditating, exercising, or engaging in activities that help you relax and handle stress better.

Engage in aerobic exercise. Sweating through physical activity not only reduces stress but also triggers the release of endorphins, which boost mood naturally. Improved blood flow in the pelvic area can also help eliminate excess fluid retained during PMS. Opt for activities like jogging, cycling, or aerobics classes, which offer the added benefit of social interaction. Aim for 20-30 minutes of exercise at least three times a week, increasing to daily sessions the week before your period to alleviate symptoms. If fatigue is too severe during PMS, rest instead.

Avoid scheduling major events during PMS. Hosting a party or planning a big event? Try to set the date for a time when PMS won’t interfere. The stress of organizing and hosting can intensify mood swings and physical discomfort.

Prioritize sleep. Disruptions in your sleep patterns can interfere with your menstrual cycle, leading to irritability and fatigue.

Communicate openly. Family interactions can be a major stressor for women managing PMS. Apologizing for snapping at loved ones can be exhausting. To minimize tension, explain to family and friends that your mood swings are due to PMS and ask for their understanding. This honesty can reduce stress and prevent hurt feelings. For instance, if a child’s behavior is overwhelming, calmly explain that it’s a difficult time for you, encouraging them to play quietly or outdoors. Remember, PMS is a medical condition, not an excuse for unkind behavior.

If emotional symptoms are straining your relationships, consider seeking help from a mental-health professional. Ask your doctor for a referral.

If lifestyle changes alone don’t ease your PMS symptoms, explore natural home remedies. Since PMS varies among women, these remedies may work better for some than others, but they’re worth a try.

To learn more about the female reproductive system and related health concerns, visit the following links:

This content is intended for informational purposes only and is not a substitute for professional medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications based on this information. This publication does not constitute medical practice, and readers should consult their physician or healthcare provider before starting any treatment.

The brand names mentioned in this publication are trademarks or service marks of their respective companies. The inclusion of any product does not imply endorsement by Publications International, Ltd. or Mytour.com, nor does it suggest that these companies approve of the use of their products as described herein.

Natural Home Remedies for Premenstrual Syndrome

If lifestyle adjustments alone don’t alleviate your PMS symptoms, consider natural home remedies. These simple solutions, often using common household items, may provide relief as effectively as or better than medical treatments.

Home Remedies from the Cupboard

Oatmeal. It digests slowly, releasing sugar gradually into the bloodstream, which helps curb PMS-related sugar cravings. Similar effects can be achieved with rye bread, pasta, basmati rice, and fruits.

Pasta. Packed with magnesium, it supports healthy hormonal function. Magnesium deficiency can lead to muscle cramps. Other magnesium-rich options include leafy greens, unsweetened cereals, and potatoes.

Sunflower seeds. These are a great source of omega-6 fatty acids, which many women with PMS may lack. Pumpkin and sesame seeds are also excellent sources.

the Drawer

Kitchen towel. Dampen it with water, squeeze out the excess, and heat it in the microwave for about a minute. The moist warmth can provide relief for abdominal or ovarian cramps. Be cautious to avoid burns.

the Freezer

Ice. For tension or severe anxiety, a cool drink can be calming. Alternatively, wrap ice in a towel to create a cold compress for sore muscles or PMS-related headaches.

the Refrigerator

Avocados. Rich in natural serotonin, they can help boost mood by supplementing the body's own production of this feel-good chemical. Other serotonin-rich foods include dates, plums, eggplants, papayas, plantains, and pineapple.

Bananas. Packed with potassium, they help reduce bloating and swelling caused by water retention during PMS. Other potassium-rich foods include figs, black currants, potatoes, broccoli, onions, and tomatoes.

Cherries. According to Ayurvedic practices, consuming 10 fresh cherries daily on an empty stomach for the week before your period can alleviate PMS symptoms like bloating and mood swings.

Chicken. A great source of Vitamin B6, which is often low in women with PMS, it can help combat depression by boosting serotonin levels in the brain. Other foods rich in Vitamin B6 include fish, milk, brown rice, whole grains, soybeans, beans, walnuts, and leafy greens.

Turkey. It contains tryptophan, an amino acid that converts to serotonin, a natural mood booster. Cottage cheese is another excellent source of tryptophan.

the Spice Rack

Black pepper. Mix a pinch with 1 tablespoon of aloe vera gel and consume three times daily with meals to ease symptoms like backache and abdominal pain. Combining aloe vera gel with a pinch of cumin is also effective.

Cinnamon. Quality sleep is crucial for managing PMS, and a cup of cinnamon tea before bed can be soothing. Add honey for sweetness. Chamomile tea is another relaxing option for bedtime.

PMS may be a monthly challenge, but with simple precautions and home remedies, its impact can be significantly reduced or even eliminated. Maintaining a healthy lifestyle throughout the month is key, but remedies like a warm towel for cramps or bananas to reduce bloating can also help.

To explore more about the female reproductive system and related health concerns, visit the following links:

ABOUT THE AUTHORS:

Timothy Gower is a freelance writer and editor with contributions to numerous publications, including Reader's Digest, Prevention, Men's Health, Better Homes and Gardens, The New York Times, and The Los Angeles Times. He has authored four books and serves as a contributing editor for Health magazine.

Alice Lesch Kelly is a Boston-based health writer whose work has appeared in Shape, Fit Pregnancy, Woman's Day, Reader's Digest, Eating Well, and Health. She has co-authored three books focused on women's health.

Linnea Lundgren brings over 12 years of experience in researching, writing, and editing for newspapers and magazines. She is the author of four books, including Living Well With Allergies.

Michele Price Mann is a freelance writer whose work has been featured in Weight Watchers and Southern Living magazines. Previously the assistant health and fitness editor at Cooking Light magazine, she is passionate about health-related topics.

ABOUT THE CONSULTANTS:

Ivan Oransky, M.D., serves as the deputy editor of The Scientist. He has authored or co-authored four books, including The Common Symptom Answer Guide, and has contributed to publications such as the Boston Globe, The Lancet, and USA Today. He holds roles as a clinical assistant professor of medicine and an adjunct professor of journalism at New York University.

David J. Hufford, Ph.D., is a university professor and chair of the Medical Humanities Department at Pennsylvania State University's College of Medicine. He also teaches in the departments of Neural and Behavioral Sciences and Family and Community Medicine. Dr. Hufford is on the editorial boards of several journals, including Alternative Therapies in Health & Medicine and Explore.

Publications International, Ltd.

This content is for informational purposes only and is not a substitute for professional medical advice. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author, nor the publisher assume responsibility for any outcomes resulting from treatments, procedures, exercises, dietary changes, actions, or medications based on this information. This publication does not constitute medical practice, and readers should consult their physician or healthcare provider before starting any treatment.