9 ways to deal with PMS symptoms naturally

Most of us are familiar with the acronym PMS, but do you know what it stands for?

PMS, premenstrual syndrome, is the emotional and physical symptoms some women experience in the run up to and during their periods.

It's caused by the hormonal changes that your body goes through during your menstrual cycle.

Symptoms

Up to 80% of females experience at least one premenstrual symptom during their menstrual cycle.

Some people get PMS every time they have their periods, while others only get PMS occasionally.

And some women don't get PMS at all!

Physical and emotional

Physical symptoms of PMS include food cravings, tender breasts, feeling bloated, spot outbreaks and cramps.

Emotional symptoms include feeling sad, anxious, moody or irritable, unexplained crying and trouble concentrating.

You may experience some or all of these symptoms before and during your period.

Unique to you

Bear in mind that PMS is unique to everyone and may actually even change from month-to-month.

If you think you may have PMS, keep a record of your period and symptoms each day for at least 2-3 months and book an appointment with your doctor.

And if you don't want to surrender to the symptoms every month, here are 9 ways you can help tackle your PMS without using hormonal birth control.

Tackle PMS naturally

1. Eat whole foods: Eating well all month long is a better approach to PMS than tweaking your diet when you have symptoms. So enjoy plenty of colorful, fiber-packed fruits and vegetables, as well as whole grains, such as brown rice, oatmeal, and rye bread.
2. Exercise: It helps improve your mood by boosting important brain chemicals called endorphins, and these increased endorphins may help reduce the amount of pain you feel from PMS.
3. Get plenty of rest: Sleeping regularly every night can help with stress, mood changes, and feeling tired or fatigued.
4. Try some yoga: Studies have linked yoga to reduced severity of symptoms and pain relief in women suffering from PMS. Some women have reported reductions in bloating and breast tenderness, better moods and more relaxation and concentration.
5. Drink plenty of water: Since your estrogen and progesterone levels are low during your period, it causes your body to retain water, which makes you feel bloated and experience cramps. Being hydrated can also alleviate headaches.
6. Avoid alcohol: Drinking during your period can adversely impact your hormone levels as alcohol can increase the production of both estrogen and testosterone in the body. Too much of either can exacerbate PMS symptoms, especially mood swings and irritability. It also impacts the balance of prostaglandins, which can worsen cramps.
7. Cut out salt: Limit salt and salty foods to reduce bloating and fluid retention.
8. Lay off the caffeine: Drinking coffee during your period is linked to longer, heavier periods and other irregularities, according to a 2014 study in the Journal of Taibah University Medical Sciences.
9. Eat calcium-rich foods: A 2017 clinical trial found that calcium supplements helped to reduce some symptoms of PMS, like bloating, fatigue, mood swings, and anxiety. Instead of starting with a tablet, why not try to add more calcium-rich foods to your diet?