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Millions of women suffer from Premenstrual Syndrome (PMS). From bloating, breakouts, pain, headaches, cramp, fatigue and irritability, the list of symptoms attributed to PMS are endless. Many women also report that their symptoms of PMS seriously limit their abilities to function in the world.
There is a medical treatment for PMS but some persons prefer natural remedies which could reduce or eliminate PMS symptoms.
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Calcium
It was discovered that calcium levels are lower in women with PMS and that calcium supplementation may reduce the severity of symptoms - 300 mg of calcium carbonate four times a day significantly reduced bloating, depression, pain, mood swings, and food cravings.
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Chaste Tree Berry
Chaste tree (Vitex agnus-castus) berry is one of the most popular herbs for PMS in Europe. Chaste tree berry significantly reduced PMS symptoms over three menstrual cycles. Women taking chaste tree had significant improvements in irritability, depression, headaches, and breast tenderness.The most common side effects of chaste tree berry are nausea, headache, digestive disturbances, menstrual disorders, acne, itching, and skin rashes. Chaste tree berry should not be taken by pregnant or nursing women. The safety of chaste tree berry in children or people with kidney or liver disease has not been established. |
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Magnesium
The mineral magnesium, found naturally in food and available in supplements, has showing good results for PMS. Magnesium 200-250 mg used 3 times a day, starting from day 15 to the start of the menstrual period. Magnesium supplements were found to significantly improve PMS mood changes, weight gain, swelling of the hands and legs, breast tenderness, and abdominal bloating.
People with heart or kidney disease should not take magnesium supplements without consulting their doctor. Side effects of excess magnesium can include upset stomach and diarrhea. It can also cause nausea, vomiting, low blood pressure, slowed heart rate, deficiencies of other minerals, confusion, coma, and even death. |
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Evening Primrose Oil
Evening Primrose oil is a plant oil that contains gamma-linolenic acid, an omega-6 essential fatty acid. Gamma-linolenic acid is involved in the metabolism of hormone-like substances called prostaglandins that regulate pain and inflammation in the body. Prostaglandins play an important role in PMS development. |
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Black Cohosh
Black Cohosh is recommended for PMS. The recommended dosage amount is between 80mg to 250mg. It is used also for menopause use. Black Cohosh has a relatively good record of easing depressive moods and alleviating hot flashes in menopausal women. |
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Chasteberry
Chasteberry is another popular herb used by women to relieve PMS symptoms. Originated from the Mediterranean, chasteberry was found to be able to control the prolactin secretion in the body. High levels of prolactin is one of the main causes for irregular periods and PMS symptoms. Besides PMS, Chasteberry is also effective for the treatment of breast swelling and abdominal bloating. |
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Sarsaparilla
The root of this herb was previously used for the popular drink rootbeer. Now, this herb is used to treat skin irritations and other health discomforts such as menstruation and PMS. So far, no major side effects have been reported in the use of Sarsaparilla. |
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Red Clover
This herb contains minerals such as calcium, magnesium and phosphorus and is very rich in Vitamin C. Red clover has a direct effect on PMS symptoms such as hot flushes and breast health. Other uses include improving urine production and lowering the risk of endometrial cancer in women. Red Clover is an important herb that all women should be familiar with. |
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Tribulus Terrestris
Another herbal remedies for PMS that you may be interested to know is tribulus terrestris. It has no side effects and is most well remembered as an herb to enhance sexual desire and performance. This herb is beneficial for bringing balance to the hormonal system and it is recommended for PMS. Regular intake of this herb will decrease insomnia, loss of sleep and mood swings. |
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Recommendations for PMS
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Dietary Suggestions
- Reduce sugar and salt intake. This is especially useful for bloating and swelling of the hands and feet, breast tenderness, and dizziness. Increase foods rich in potassium, such as fish, beans, and broccoli.
- Eat small, frequent meals to help stabilize blood sugar.
- Eliminate caffeine, which can aggravate anxiety, depression, and breast tenderness.
- Increase intake of fruits, vegetables, beans, nuts, seeds, and fish. Try eating more whole sprouted grains, raw and fresh fruits and vegetables, as well as raw nuts and seeds.
- Avoid alcohol.
- Decrease intake of fatty foods and red meat.
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Fitness
Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms. Frequency and regularity of exercises are important but not the intensity.
Make sure to follow a regular exercise routine as well. This will increase your mood levels, detox the body, improve circulation, improve skin quality, and leave you with an overall feeling of well-being. Yoga, Pilates and meditation are very useful for reducing your stress levels, and are excellent for moving energy, both on a physical and mental level.
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Relaxation
Breathing exercises, meditation, aromatherapy, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attuned to their needs in the weeks before menses. This can be used constructively by allowing for personal time to relax, expressing emotions, and giving priority to your needs and what nourishes you.
Get a good night’s rest throughout the month. This is the time when your body processes what you have done during the day. The ideal amount of sleep needed is 7 to 8 hours.
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Acupuncture
In traditional Chinese medicine, the liver is the organ most affected by stress, anger, and frustration. Stagnation of liver, strong emotions, alcohol, and spicy and fatty foods can lead to PMS symptoms such as breast tenderness and abdominal bloating and cramping.
Although there is no scientific evidence behind this assessment, acupuncture, exercise, expressing emotions, and breathing exercises are recommended by practitioners to relieve liver stagnation.
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Learn more about PMS on next page.
General information about NATURAL REMEDIES for other conditions and diseases you can discover on main page or in adequate chapter.
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