Premenstrual syndrome (PMS)

PMS (premenstrual syndrome) is actually just a combination of several various symptoms that usually start a couple days before menstruation. They include depression, water retention, irritability, breast swelling and tenderness, mood swings, and even headaches.

However, PMS can be treated, and treated successfully. One of the methods is aromatherapy, and this can be the most pleasant one. All you need is to get a massage with aromatic oil or to take time out to relax in an aromatic bath, and this will help you tremendously.

Massage Oil

You are able to prevent the symptoms of premenstrual syndrome before it even begins. Two weeks to a week before the start of your period, just take time out every day to massage the stomach with the following:

5 drops pure marjoram essential oil
4 drops pure bergamot essential oil
3 drops pure lavender essential oil
2 drops pure geranium essential oil
30 ml grape seed oil

Marjoram is famous for relieving stomach cramps and indigestion, flatulence, and constipation. It can also help alleviate irregular and painful menstruation. Besides, marjoram shows a comforting and warming effect on the emotions, as it can relieve sadness and depression, easing the anxiety.

Bergamot essential oil is used because of its uplifting qualities in this blend; it’s an ideal remedy for depression and anxiety.

As for the lavender, it will have outstanding balancing effect on your nervous system, helping relieve depression and anxiety as well. In addition, it’s known for encouraging serenity and calmness. This oil is extremely versatile, showing beneficial effects on any system of the body. It can also relieve pain and ease inflammation from arthritis, muscular aches and pains, cramps and strains.

Geranium can help fight PMS for it’s able to balance the hormones, thus lowering depression, hot flashes, and fluid retention. This oil is suitable for all skin types, because it’s known for balancing sebum and making skin smooth and youthful.

Finally, the grape seed oil helps to increase circulation to your brain, making it helpful for migraines and PMS.

Aromatic Bath Oil

The aromatic bath oil can also help ease PMS symptoms. To make an effective bath blend, use the same oils – geranium, marjoram and lavender, mixing them in the following proportion:

2 drops marjoram oil
2 drops geranium oil
1 drop lavender oil

All you need to do is soak yourself every night in a warm bath with these aromatic oils.

Essential oils are volatile oils – highly concentrated substances that are extracted from aromatic plants. They have been used since ancient times, and their continued popularity is based on the wide range of their culinary and medicinal uses.

Almost 700 different types of plants can produce useful essential oils that can be found on the market. Actually, the choice can be even overwhelming, as well as the prices, because extraction of an ounce of essential oil requires many pounds of raw material. So in order not to find yourself bewildered, follow next steps when buying essential oils.

First of all, think about the purpose you are looking an essential oil for. Different oils are used for different purposes, so you have to determine what sort of oils will best satisfy your demand. You can find the information in the Internet, or from your knowledgeable friend, natural foods grocer or a herbalist. After you determined your needs, you might find out that there’s more than one sort of oil that suits you. And even if you do not have a determined reason for choosing the particular oil, you can decide on their prices – since prices for essential oils vary widely, there’s no need to pay extra.

Then you should think of some alternatives to essential oil. There are quite a lot of them, actually. They can be hydrosols, absolutes or fragrance oils – they all may perform the service you are looking for, while being often cheaper as compared to essential oils. The first type of oil product (hydrosol or water essence) is in fact the byproduct of distillation (like in rose water, for example). During the distillation of plants, the vapor then condenses into hydrosols and essential oils that are later separated. In other words, a hydrosol is an essential oil but diluted in water, often containing some other side organic compounds. If dilution does not affect the result, hydrosols can often be used instead of essential oils in some methods of aromatherapy. As for the next product, absolute, it’s actually highly concentrated essential oils extracted with solvents. This usually happens with oil for which steam distillation is not very practical, like flowers. Absolutes can even be more expensive than essential oils, because they can often be diluted more and used for the same purposes.

The last oil product is fragrance oil, also known as floral water. It is usually synthetic compound having a scent similar to that of essential oils. Although they are cheaper than essential oils, fragrance oils are not actually suitable for therapeutic uses. In addition to those three kinds of products, you can also buy essential oils diluted in such carrier oil as grapeseed oil or almond. These may even be a better choice, especially if you want to apply the oil onto your skin.

Next, determine the price. Once you decided on the product, find out what is the best price for it. You may check out online and locally, but keep in mind the quantities and dilutions that can be compared at the same level. Keep the list of the prices you found and you will most likely find the general price at a certain level.

Then study the information about the oil you want to buy. The more you know about it, the better value you will get from it. For example, essential oils may vary in quality, as they may be made with different parts of the plants: like lavender oil, which can be made with lavender stalks and flowers or just with the flowers. The quality is better for the latter, of course. The same can be learned for the extraction methods (water distilled is often worse than steam distilled), time of harvest or place of origin. Everything matters.

After that, find out more about your real oil choices. As you are now an informed purchaser, you can ask the sellers questions. Also it will be good to study the bottles carefully (in case you shop online you have to scrutinize descriptions). The main purpose of this step is to get a clear idea of the real product. Smell different oils to be able to compare the scents. Ask how the plants were harvested, where they’re originated from and so on. The manufacturers of the oils you chose are also worth checking. The information can be got from everywhere – the retailers, your friends or the Internet. But don’t forget that the information you find will be valuable only if got from a reputable source.

Finally, note how the essential oils are stored. They should always be stored either in stainless steel container or a dark glass bottle. Those not stored in these are suspect. Besides, oils should be far from direct sunlight or excessive heat. If you are shopping locally, you have an excellent opportunity to see how the oils are kept. However, reputable companies can be trusted to keep oils duly.

Most women are looking for relief from the discomfort signs of premenstrual syndrome symptoms, but usual painkillers may not work every time, and as for the prescription drugs – they sometimes have not very good side effects. That’s why you might decide to think about some alternative remedies that can relieve your discomfort from PMS symptoms. Such natural remedies as herbs, vitamins and nutritional supplements are available to help you manage some usual PMS symptoms like bloating and cramps if combined with a proper diet. Besides, alternative remedies are usually able to keep you emotionally well as this side of your health might be disrupted at the time of menstruation, and it’s the one that can’t be easily restored by usual painkillers you can always get at a nearby drug store.

Keeping a diet which is rich in nutritional elements and vitamins, both of which are able to particularly lower PMS symptoms, can be considered an alternative remedy free of any unnatural means. In addition, you can try supplements combined with a diet, which include herbal and vitamin supplements that will target uncomfortable PMS symptoms.

Vitamins below are reported to particularly help ease PMS symptoms and discomfort caused by them:

1. Vitamin A has been reported to lower the effects of premenstrual syndrome symptoms.
2. Vitamin B6 is helpful to lower bloating, because it’s a natural diuretic. In addition, it may help you balance estrogen levels which are commonly imbalanced during a period.
3. Vitamin E is able to ease tender breasts and soreness. Besides, you may like it for regulating hormone levels and lowering depression and irritability.
4. Pantothenic acid being a natural nutrient, is often used to manage stress.
5. Since magnesium and calcium are naturally powerful substances, they can help you ease muscle tension and cramping. Moreover, they have also been reported to reduce stress.

The lack of nutrition may easily cause shortages in your organism that can contribute to the factors of menstrual symptoms, like mood, fluid balance and inflammation control. But if you eat specific foods that are proved to provide most important nutrients and vitamins for reducing PMS symptoms, you automatically get a natural remedy. Below you can find a range of foods which are able to provide you with the key supplements and thus lower PMS symptoms:

1. A diet designed for PMS relief should be rich in animal fats, fresh vegetables, complex carbohydrates and protein.
2. Vitamin A can be found in egg yolks, liver and butter.
3. For a good source of vitamins A and D and necessary fatty acids you are recommended to take cod liver oil.
4. Vitamin B6 can be found in peas, lentils, cabbage and alfalfa sprouts, alongside with whole rye, wheat and oats, also tuna, beef, cashew, turkey and bananas.
5. Oily fish like salmon or sardines are a strong source of fatty acids, vitamin D and calcium.
6. Milk and cheese can provide you with calcium, as well as broccoli, sesame seeds, watercress, almond and Brazil nuts, and leafy greens can.
7. Eating brown rice will provide you with pantothenic acid, magnesium, and vitamin B6.
8. Sunflower seeds and oats are a great source of magnesium, along with all nuts, bananas, beef, corn, leafy greens, and tuna.
9. You can get pantothenic acid in whole wheat and rye breads, brewer’s yeast, and sunflower seeds.
10. Vitamin E is contained in wheat germ and wheat germ oil, peanuts, olive oil, broccoli, and pecans.

In addition to eating all these foods, it is highly recommended that you avoid partially hydrogenated oils, junk food, and stimulants like alcohol and coffee, because they usually increase the discomfort of PMS symptoms.

Such nutrients as vitamin A should rather come from natural food, because synthetic one may be toxic. But while you focus on food as the main source of certain minerals and vitamins, you can still supplement you diet by taking vitamins from health stores.

A supplement which is particularly aimed at relieving PMS is recommended to be designed in such a way that it include vitamins A, C, D, and E, also B-complex vitamins, potassium, calcium, manganese, magnesium, phosphorus, iron, pantothenic acid, and zinc.

In case you already take daily multi-vitamins, make sure the combined supplement don’t exceed your daily dose limit. Also notice that taking vitamin B6 supplements is not possible at the same time with B-complex vitamins. If you don’t remember the limits, they are 100 to 200mg for pantothenic acid and vitamin B6; 800 mg for magnesium and 1,500 mg for calcium. You may even find that you don’t need any extra supplements because your daily multi-vitamins are enough to help you fight menstrual symptoms.

Also a good idea would be to talk to a nutrition expert, as he can choose the best supplement combinations depending on your individual concerns.

Different doctors classify various PMS symptoms in different ways. There are about 150 symptoms that can be reasonably divided into seven categories by the areas they affect.

Emotional: mood changes, irritation, uneasiness, the feel of panic, depression, crying too often

Behavior changes: apathetic or aggressive bearing, unwillingness to do usual activities, impulsive decisions without any substantiation

Autonomic: rapid pulse, sickness or constipation, increased perspiration, shiver, hot flushes, weak eyesight

Fluid accumulation: edemas, gain in weight, upper and lower extremities swelling

Skin Problems: rashes, herpes, hypersecretion of sebaceous glands, papules and increased allergic reactions

Cognitive: memory problems, absent-mindedness, low attentiveness, problems with intellectual activities.

Physical Pain: frequent headaches, severe muscle pains, neck and joint aches, breast discomfort and increased sensitivity

The aforementioned symptoms are the most frequent displays of PMS. All of them are caused by hormonal disbalance during the second part of menstrual cycle (the period after ovulation). They are experienced from two weeks to one day before periods, and after it begins, the symptoms are significantly relieved or totally disappear. The general picture of symptoms can change from time to time, or they can stay stable each month. As PMS depends on hormonal changes, there are some phases when it can be especially severe. These are pubertal period, post-pregnancy period, menopause, birth control pills intake, the period after surgical procedures like hysterectomy or tubal ligation. The hormonal balance of women’ organism can be affected by stresses or emotional shocks that also intensifies PMS syndrome.

Acupuncture is Helpful PMS Therapy?
Acupuncture is a natural therapy that doesn’t require any chemical medicines and has almost no side effects. The research results posted in Archives of Gynecology and Obstetrics journal in 2002 showed that the effectiveness of acupuncture procedures for treating PMS syndrome was 77.8%, while the same result in placebo control group was only 5.9%. These numbers show that acupuncture is an effective non-medicament way of treating PMS symptoms. Its action mechanism is stimulating various acupuncture points responsible for normalizing the endocrine system operation and producing hormones for required balance. In such a way the amount of progesterone and estrogen is increased, that neutralizes the affect of high estrogen concentration during the luteal phase – the main cause of PMS symptoms. Acupuncture therapy provides with stable hormone balance during each cycle.

How long is the course of treatment?
As a rule the human organism reacts on acupuncture very fast, especially when this therapy is combine with traditional Chinese herbal medicine. PMS symptoms are relieved after the first month of therapy, and the progress continues during the next cycles. It is recommended one session per week during the first menstrual cycle with further reducing the number of sessions in accordance with patient’s condition. A doctor can use herbal medicine treatment together with acupuncture for better effect if needed.

What else can I do to make my treatment maximally effective?
While acupuncture and herbal medicines can effectively relief PMS symptoms, it is very important to support the organism by proper changes in lifestyle and diet habits. Some food can increase the display of PMS symptoms due to the influence on endocrine system. These are alcohol drinks, the excess of sugar in ration, soya products. This doesn’t mean that women struggling from PMS should avoid the intake of these foods, the point is reasonable ration planning, oriented at healthy food and stop overeating. All body systems operation depends directly on what we eat. To provide your organism with all it needs for proper functioning, make sure you get enough vitamins of A, B, C groups and necessary minerals from food. Exercises also influence positively. Chinese medicine admits that physical exercises stimulate the qi energy moving. When its move is stuck, we feel various pains, depressions, discomfort and PMS of course. You should ask a doctor’s advice to make proper changes in your lifestyle to stimulate PMS relief.

Symptoms of premenstrual syndrome can debilitate some women, but there is clear evidence that calcium may help naturally relieving PMS.

Every woman knows that PMS symptoms are no laughing matter – bloating, food cravings, joint aches and mood changes can make the time prior to onset of menstruation a real challenge. The symptoms of PMS are surprisingly common, as more than 3/4 of women experience a few symptoms as a minimum within the week before a menstrual period. Of course, nonprescription painkillers like Advil will relieve some generalized aches, but it can’t treat mood swings or the irritability. Sometimes the signs can be so strong that women may be prescribed anti-depressants or anti-anxiety drugs, but they usually cause more side effects than relief.

Way to relieve PMS naturally
American Journal of Obstetrics and Gynecology published a great study, describing the ability of the calcium to help naturally relieving PMS. According to the results of a study, more than a thousand women took 1,200 milligrams of calcium for three month, and it helped them ease PMS symptoms, significantly decreasing them by half. According to some other researches, women suffering from heavy PMS symptoms usually have problems with calcium metabolism, and that is the main source of their symptoms. When it comes to the symptoms of premenstrual syndrome, calcium appears to be an essential mineral.

Forms of calcium
There are lots of calcium compounds available. The abovementioned study used calcium carbonate. It can be found at most health food stores and drugstores. Another way is to take Tums Extra Strength pills containing 750mg of calcium carbonate. If you take 2 of them every day, it’ll be enough for necessary benefits.

Other ways to relieve PMS naturally
Taking calcium in order to relieve symptoms is just a part of a big plan targeted at relieving discomfort in women. For example, avoiding high carbohydrate meals and salt can help relieve the weight gain, bloating and cravings that most women experience within the week before menstruation period. Regular exercises are able to help eliminate mood swings. Other methods to relieve PMS symptoms include avoiding caffeine and nicotine, which tend to increase anxiety and tension and alter mood. It’s very important to sleep enough as well.

Despite it might not eliminate all of the PMS symptoms, calcium appears to help lots of women. A good tip is to keep your symptom diary, as it would help focus on the factors making the symptoms worse and consequently correct them.

Aromatherapy massage is a very effective way to relax and heal the body, spirit and mind.

Aromatherapy is the art of mixing essential oils in order to improve the body’s well-being, as well as that of spirit and mind. The oil of every plant contains its life force with aromatic and medicinal features.

Aromatherapy addresses the healing powers of the nature. Plant oils are chemically complex and have unique therapeutic characteristics. They can provide good emotional and health well-being and ease the common ailments and stress lifestyle conditions.

Aromatherapy massage is gentle, slow and rhythmic effleurage. The technique of aromatherapy massage lets muscles gain a deep relaxation, de-stresses the spirit, mind and body, eases water retention, improves the immune (lymphatic) system and helps the body to naturally release toxins.

Massage is vital for the body, as it’s not just a powerful therapy helping to recover from fatigue, tension or injury, but it’s also a powerful instrument to heal and nurture the human body. It can be considered a preventative therapy, which is valuable in promoting people being healthy. Massage is the best way to use essential oils, combining the balancing and healing properties of oils with the therapeutic power of the touch. It can affect the entire body system, especially the circulatory, muscular, nervous and immune systems.

Aromatherapy full body massage advantages:

-Relaxes and rejuvenates the body, spirit and mind

-Balances, relaxes and harmonizes the body

-Enhances the whole body and supports it in the healing process

-Helps an immune system to fight infection

-Eliminates stress

-Helps to relieve the body of toxins and maintain a good general health

Aromatherapy massage is suitable for:

-Sluggish metabolism

-Colds or flu

-Acute and chronic conditions

-Headaches

-Digestive problems

-Hormonal imbalances

-PMS or menstrual problems

-Menopause

-Physical & sports injuries

-Skin conditions

-Preventative & maintenance therapy

-Sleeping disorders (insomnia)

-Stress conditions

Each session of aromatherapy massage starts with a consultation. The first one may take half an hour, because the holistic therapist assesses the patient as a “whole” – body, spirit and mind. Some questions regarding health are asked before in order to select the essential oils suiting the client’s health needs. Aromatherapy massage treatment uses a synergistic blend of carrier oils combined with essential oils.

PMS can be relieved by some natural remedies, as they are most attuned to the women’s nature since the dawn of history. Nevertheless, some of them are not thoroughly studied and might have side effects. Below is a short list of the natural remedies:

1. Chaste Tree Berry

The berry of chaste tree (also known as Vitex agnus-castus) has been one of the popular herbs helping fight PMS for a long time in Europe. The British Medical Journal published the results of a study involving two hundred women having PMS. They found out that chaste tree berry can considerably reduce premenstrual syndrome as soon as over 3 menstrual cycles. Those women who took chaste tree showed big improvements in depression, breast tenderness and headaches.

However, the chaste tree berry might have some side effects, the most common of which are headache, nausea, menstrual disorders and itching. Pregnant or nursing women shouldn’t take it, and its safety in children and people having liver or kidney diseases has not been established. Chaste tree berry may also theoretically affect the pituitary gland.

2. Calcium
There has been a study carried out to discover that women with PMS have low level of calcium and its supplementation can help reduce the symptoms severity. The research was looking at a thousand women with PMS and two thousand women without. The results showed that women, taking the greatest amount of calcium from natural sources experienced the least PMS symptoms. It also proved that taking calcium carbonate in the amount of 300 mg 4 times per day can considerably reduce pain, depression, bloating, mood changes and food cravings.

3. Magnesium
Magnesium is the mineral that can be found both in supplements and in natural food, which shows great preliminary results regarding relieving PMS. The study, examining the impact of magnesium in thirty women having PMS, revealed that 360 mg of magnesium taken 3 times per day, from 15th day to the start of the menstrual period, can considerably improve mood swings during PMS. One more study showed that 200 mg of magnesium used for 2 menstrual cycles can significantly lower the abdominal bloating, weight gain and breast tenderness.

Diarrhea and upset stomach might come as side effects of excess magnesium, as well as low blood pressure, nausea, slowed heart rate, confusion, coma, and even death. Magnesium shouldn’t be taken by people having kidney or heart disease without permission of their doctor. Magnesium can only be taken under medical supervision if together with antibiotics, diabetic medications, digoxin, blood pressure medications, tiludronate and levothyroxine, as it can interact with them.

4. Acupuncture
Acupuncture, alongside with breathing exercises, is recommended by Chinese practitioners as a good way to ease liver stagnation, although there is no scientific evidence behind it. Traditional Chinese medicine considers liver as the part of a body which is particularly affected by stress or frustration. Such PMS symptoms as bloating, cramping and breast tenderness may be the result of liver energy (“qi”) stagnation, resulted from spicy and fatty foods or alcohol.

5. Relaxation
Yoga, aromatherapy, breathing exercises and meditation are natural methods to get rid of stress and gain relaxation. Most women are more attuned to their needs weeks before menstruation, which can be used at a profit by spending your time to relax, meeting all your needs.

6. Evening Primrose Oil
This is natural plant oil, containing gamma-linolenic acid, which is considered to be an omega-six essential fatty acid. It is engaged into metabolism of prostaglandins (the hormone-like substances) regulating inflammation and pain in the human body.
However, the 2 most well-designed out of 7 studies on this remedy for premenstrual syndrome didn’t show any effects.

7. Exercise
Regular exercise like swimming, cycling, brisk walking or jogging will most likely ease PMS symptoms. The study revealed the impact of not the intensity but frequency of exercise on a relieved PMS symptoms.

8. Diet
Some suggestions related to diet might be helpful for PMS as well. Reducing caffeine, alcohol, fatty foods, red meat, salt and sugar intake will relieve depression, bloating, dizziness and breast tenderness. Eat more fish, beans, fruits, nuts, seeds and vegetables (especially broccoli) as they are rich in potassium and vital vitamins. Try to eat not much portions, but frequently in order to stabilize blood sugar.

9. Many more
There are quite a few other natural remedies, which can help PMS, like Reflexology, Chiropractic, Vitamin E, Ginkgo, Royal jelly, Wild yam, Uva ursi, Progesterone cream and Dandelion.

Every month every woman feels emotional and physical symptoms of PMS (premenstrual syndrome). These may include depression, mood swings, anxiety, bloating, craving, abdominal cramps and breast tenderness.

The PMS is an essential part of life of every woman, no matter whether she wants it or not. Though it is not very pleasant, there’s no perfect medication which can bring an entire relieve to the periodic suffering that a woman experiences in the beginning and during her monthly period. But if she knows which kind of food to eat and which to avoid, it might be the best way to relieve the PMS pain.

Here are some of the tips for what can sooth the pain:
Try eating food which is rich in certain minerals and vitamins or taking food supplements helping relieve symptoms of PMS. For example, Vitamins A and D suppress the symptoms of PMS revealed in oily and acne skin. You may find them in raw carrots, spinach cantaloupe or cooked sweet potatoes. Vitamin D, besides being got from sunshine, can be obtained from cereal and enriched milk.

Another Vitamin – B6 – helps ease mood swings, bloating, premenstrual cravings, fluid retention and fatigue. This one can be found in the white meat of chicken and turkey, eggs, bananas, potatoes, nuts and fish.

You can also appease premenstrual stress by eating brussels sprouts, citrus fruits, broccoli, cranberry juice, bell peppers, cranberry juice and cantaloupe – in a word, everything that is rich in Vitamin C.

There are also certain foods which you should tend to avoid as they worsen the PMS symptoms. Here are most of them:
Fats. Avoid greasy and fatty foods like pork, lamb and beef. Substitute them for poultry and fish instead. Also would be nice to substitute butter for such polyunsaturated oils as flaxseed, corn and safflower.

Simple sugars. Rapid swings in levels of blood sugar, causing mood swings, may be triggered by candy and processed sweets. To stand against cravings for sweets, try eating complex carbohydrates like cereal, pasta, beans, rice and whole grains.

Salt. The changing estrogen levels during a woman’s period may cause water retention resulting in PMS-related headaches, breast tenderness and bloating. As salt aggravates water retention, it therefore should be limited to 50 mg per serving. Don’t forget that fast foods, snack foods and processed foods contain much salt.

Caffeine. It increases the estrogen levels, thus running the risk of fibroid tumors, ovarian cancer or breast cancer and premenstrual syndrome among others. It can be found in chocolate, colas, coffee and tea. Limiting or eliminating it relieves the breast tenderness during woman’s period.

Alcohol. It’s likely to increase premenstrual headaches and depression, so should be avoided as well.

A recently made research shows that forty-two percent of women who are suffering from premenstrual syndrome take over-the-counter medications or prescriptions to alleviate their symptoms. Among them, about 80% mostly control pain by using OTC medication.

Nowadays a growing number of those women who suffer from PMS are asking for help from both alternative and conventional health practitioners. And the research indicates that women opting for alternative therapies found them pretty much effective. So you may draw a conclusion that the medical community should get used to the efficiency of countless evidence-based natural interferences.

During many years, the traditional medicine has been providing the suggestive cures for premenstrual syndrome that don’t always work. Majority of doctors have never had any training on this topic and some others haven’t heard of the latest studies on hormone balancing. To alleviate the pain, the reason for it should be discovered, while the traditional medicine keeps prescribing painkillers for headaches, diuretics for bloating and Valium for anxiety, but can’t find the underlying imbalance causing PMS. Besides, most of these treatments have side effects.

There are a number of alternative and lifestyle therapies that are able to reduce symptoms and maybe even improve your life quality, as the guaranteed and safe treatment for PMS is not discovered yet. On the other side, psychotherapy can help you understand the reasons for stress, but it only touches the biochemical and nutritional aspects of this disorder.

Keeping a specific diet could be very beneficial in relieving symptoms. Reconsider your needs for food and eliminate excess soy, dairy, sugar, alcohol and caffeine. While avoiding such foods, make sure to get plenty of the minerals and vitamins that your body needs. Eat organic, in-season, fresh vegetables and fruits.

Doing exercise is also a very good self-care approach that you can try while dealing with symptoms of PMS. It does not have to mean a sweaty and strenuous gym afternoon; it can be something very simple – for example, walking regularly. Exercise would be considered regular if done on average at least 3 to 5 times a week.

Apart from dietary and exercise measures, there might also be helpful to try alternative therapies. You may appreciate a great advantage of such relaxation methods as roll breathing, massage therapy, yoga and relaxation exercises in order to reduce stress.

Another interesting and widely used treatment for PMS is a bright light therapy. Some researches assume that receiving more full-spectrum or natural light on days with symptoms of PMS may reduce the symptoms severity.

As we can see, there is much evidence that women suffering from PMS have a possibility to lower the dependence upon synthetic drugs by shifting to various methods like chiropractic or acupuncture.

All mentioned treatments are well-tolerated and safe. Although they are not always considered as standard PMS treatment, you may find some of them helpful in alleviating the symptoms of premenstrual syndrome.