How To Relieve Premenstrual Symptoms Naturally : Sometimes, you feel anxious, depressed, or irritable before your period, and experience swelling all over your body, constipation/diarrhoea, and headaches before your period. If you have menstrual cramps and hair loss, and still be in a bad mood, you are experiencing PMS.
PMS refers to a combination of physical, emotional, and behavioural symptoms that occur in some women in the days or weeks leading up to their menstrual period. They can vary in severity and affect women differently. It is medically advised that a woman must track the symptoms to keep a record and menstrual cycles to identify patterns and prepare for upcoming periods to anticipate and manage effectively.
While the exact cause of PMS is not fully understood, hormonal fluctuations and changes in neurotransmitter levels are believed to play a role and cause several symptoms. Apart from other symptoms like irritability, breast tenderness, fatigue, food cravings, headaches, etc., as main PMS symptoms, most women do not get comfortable with Premenstrual bloating and mood swings.
How to reduce PMS symptoms and get some relief during those days, you may have many natural remedies including the best PMS supplements and women’s health drinks available nowadays.
Premenstrual bloating is a common symptom experienced by many women before their menstrual periods. It may not be possible to eliminate bloating, but how to reduce PMS bloating, there are several steps you can take so that its severity can be reduced. Here are some strategies to help alleviate PMS bloating:
- Stay hydrated: Drinking plenty of water, at least 8 to 9 glasses of water every day, can help flush out excess water retention and reduce bloating.
- Reduce salt intake: High sodium levels can contribute to water retention and worsen bloating. Limit your consumption of processed foods, fast food, and salty snacks.
- Increase potassium-rich foods: Potassium helps counteract the effects of sodium and reduce water retention. Incorporate foods such as bananas, avocados, spinach, and sweet potatoes into your diet.
- Limit caffeine and alcohol: Both caffeine and alcohol can contribute to water retention and exacerbate bloating. Try reducing your intake of coffee, tea, soda, and alcoholic beverages.
- Eat smaller, more frequent meals: Consuming large meals can cause bloating. You should opt for smaller, well-balanced meals throughout the day to aid digestion and minimize bloating.
- Avoid gas-inducing foods: Certain foods can cause gas and bloating. Common culprits include beans, lentils, cabbage, broccoli, onions, and carbonated drinks. Pay attention to your body’s response to different foods and avoid those that trigger bloating.
- Exercise regularly: Engaging in regular physical activity can help alleviate bloating by promoting better digestion and reducing water retention with mostly, at least 30 minutes of moderate-intensity exercise.
- Manage stress: Stress can worsen PMS symptoms, including bloating. Engage in stress-reducing activities like meditation, deep breathing exercises, yoga, or taking a relaxing bath to help alleviate symptoms.
- Get enough sleep: Aim for 7-9 hours of quality sleep per night. You must frame and follow a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable.
- Heat therapy: Applying a heating pad or taking warm baths can help relieve cramps and muscle aches associated with menstruation.
During their menstrual period, many women feel frequent swings in their mood. Premenstrual syndrome (PMS) mood swings can also be challenging to deal with, but PMS mood swings supplements may help alleviate them. Here are some supplements that are commonly suggested as the best PMS mood swings supplements:
- Vitamin B6: This vitamin is involved in the production of neurotransmitters like serotonin, which plays a role in mood regulation. Taking vitamin B6 supplements may help reduce mood swings and irritability associated with PMS.
- Magnesium: Magnesium is an essential mineral that supports various bodily functions, including mood regulation. Some studies suggest that magnesium supplementation may help reduce PMS symptoms, including mood swings.
- Calcium: Calcium is another mineral that may help alleviate PMS symptoms. Some evidence suggests that increasing calcium intake through supplementation or diet may help reduce mood swings and other symptoms.
- Omega-3 fatty acids: These healthy fats are found in fatty fish like salmon, as well as in flaxseeds and chia seeds. Omega-3 fatty acids have anti-inflammatory properties and may help improve mood and reduce PMS symptoms.
- Vitex agnus-castus (Chasteberry): This herbal supplement is often recommended for managing PMS symptoms. It may help regulate hormonal imbalances and relieve mood swings, breast tenderness, and other PMS-related symptoms.
- Evening primrose oil: Derived from the seeds of the evening primrose plant, this oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid. Some studies suggest that evening primrose oil may help reduce breast pain and other PMS symptoms, including mood swings.
- Herbal remedies: Certain herbs have been traditionally used to alleviate PMS symptoms and strengthen immune system support. For example, chamomile tea may help with relaxation and sleep, while ginger tea can soothe nausea and menstrual cramps. Ginseng, renowned for its potential health advantages, is a widely sought-after herb. While research on the specific benefits for women is limited, ginseng which is available in the form of ginseng energy drink also is believed to offer several potential advantages. Ginseng Drink works as the best drink for anxiety.
Ginseng benefits for women can be enumerated as helpful in improving energy and vitality, combatting fatigue, and boosting energy levels for those women who experience low energy, tiredness, or general weakness. It enhances cognitive function including better memory, concentration, and mental performance and helps to have enhanced brain function. Ginseng ensures hormonal balance during menopause or the menstrual cycle.
While extending sexual health support it contains compounds with potential anti-inflammatory effects also against arthritis, allergies, or skin irritations. For perfect blending of the supplements, you may have an ideal choice of PZC (Pinzhencao) – a unique ginseng cranberry drink which is helpful to reduce PMS & Menstruation symptoms and discomfort.
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