Premenstrual syndrome (PMS)

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.

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.