That Time Of The Month? Here Are 7 Home Remedies For PMS So It Won’t Take Over Your Life
chandrama deshmukh 
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Women live their lives on a cyclic schedule. They always dread the time of the month when menstruation occurs as well as the insidious symptoms that lead up to the moment. According to womenshealth.gov, more than 85% of the women in the world suffer from PMS (premenstrual syndrome)(1). And most of these women experience at least one symptom of PMS before menstruation each month. Therefore, it is safe to say that you are not alone if you suffer from the symptoms of PMS.
Women who show symptoms of PMS can suffer from several physical and mental health conditions (2). Some of these symptoms include irritability, depression, changes in libido, headaches, food cravings, cramping, bloating, breast tenderness, as well as acne. According to a medical website, WebMD, women can start showing symptoms of PMS 5-10 days before their period even starts. And these symptoms can continue even after your period begins (3).
Sadly, women who suffer from the symptoms of PMS find it very difficult to cope with everyday life. The home remedies mentioned below will help you manage your symptoms of PMS and help reduce their effects.
1. Heating Pads
One of the main symptoms experienced by most women who suffer from PMS is cramps. Cramping occurs when the uterus sheds its old lining. This causes the uterus to contract, resulting in cramps. One of the best ways to deal with cramps is to apply heat to the affected area. You can make use of a heating pad to obtain relief.
Another method used by several generations in the past is to pour uncooked rice in a sock and heat it up. You can use a microwave to heat the rice for 2-3 minutes before applying on the affected area. Keep in mind that you need to change the rice regularly to maintain hygiene.
2. Healing Herbs
According to a study conducted by the National Center for Biotechnology Information (NCBI), herbs such as Black Cohosh and Dong Quai have shown signs of being useful to treat symptoms of PMS. Black cohosh is known to help treat behavioral symptoms as well as improve a person’s sleeping patterns. On the other hand, dong quai helps reduce muscle pain and cramping during menstruation.
3. Food
Women who suffer from symptoms of PMS should avoid alcohol, caffeine, sodium-rich foods, as well as chocolate during their menstrual cycle (4). During the menstrual cycle, a woman’s body retains fluids, which causes bloating. If you want to avoid the sensation of bloating during your menstrual cycle, make sure to avoid the types of foods mentioned above.
During your menstrual cycle, a lot of your body’s energy goes into the menstrual process. Therefore, it is important for you to eat foods that contain complex carbohydrates. Vegetables, fruits, and whole grains are a great source of energy and fiber. Eating small portions of food throughout the day will help you stay energized as well as make sure you feel full and do not overeat.
4. Magnesium
Magnesium is known to help treat PMS symptoms such as irritability, fatigue, anxiety, and depression. It also helps stabilize the hormone levels in the body, especially progesterone. In order to increase the levels of magnesium in your body, you may take magnesium supplements or consume foods such as avocados, bananas, and almonds.
If you do choose to take supplements, pairing 200 mg of magnesium with 50 mg of vitamin B6 is known to help you deal with anxiety-related symptoms of PMS in a better manner as compared to consuming magnesium on its own.
5. Exercise
Living a balanced life can help you cope better with the symptoms of PMS. For instance, performing aerobic exercises for 20-30 minutes every day can help you feel more active and also help you deal with sleeping problems.
6. Calcium
Calcium is known to reduce muscle cramping during menstruation. Foods that are rich in calcium include milk, yogurt, vegetables, and fruits. It is important for you to improve your intake of vitamin D to enable your body to absorb calcium from the foods mentioned above. Some great sources of vitamin D include cheese, fatty fish like mackerel and tuna, egg yolks, and beef liver.
7. Acupuncture And Acupressure
According to a study published by the National Center for Biotechnology Information (NCBI), both acupuncture and acupressure can be used as effective treatment methods when it comes to dealing with cramps (5).
Most of the remedies mentioned above can be used to treat multiple symptoms of PMS. You can try multiple remedies to see which one works best for you. It is best to seek professional medical help if you experience unbearable pain.
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