Hi there viewers! Do premenstrual symptoms feel like your worst
enemy? PMS can alter your ability to live a normal life. Almost 8% of women in the reproductive age
group face PMS or PMDD regularly. Even if these conditions are common it doesn’t mean they should
be a regular thing. So let's prioritize your menstrual health before it goes out of whack.
In today's video, we’ll be discussing the top 13 natural treatments for premenstrual
mood symptoms. Can using alternative menstrual products stop the suffering?
Should you be experimenting with herbal healing? We're discussing all that and more.
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But first, what exactly is PMS and PMDD?
Premenstrual syndromes, commonly known as PMS is a group of physical and psychological
changes occurring in the second half of your menstrual cycle. They keep happening in a cyclic
pattern and can last for 9 to 14 days. The peaking hormonal changes can cause moodiness, depression,
anxiety, irritability, and a few other physical symptoms like sore breasts,
pain in the abdomen, back joints, stomach cramps, bloating, constipation, loss of appetite, acne,
headache, insomnia, weight gain, the list goes on…
PMDD or premenstrual dysphoric disorder is just a severe form of PMS. These symptoms can worsen
as you approach menopause. But that's not a rule. You can experience them at any age. Now
let's check out how you can actually get rid of these symptoms once and for all, naturally.
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Are you getting enough Omega 3 from your food?
Research has shown omega 3 fatty acids to keep depression, nervousness, anxiety,
bloating, headache, breast tenderness, and breakouts at bay. Fatty fish, walnuts, flax,
hemp, and sunflower seeds are the top foods packed
with Omega 3s. You can even try omega 3 supplements to put you in a good mood.
Omega 3 enhances your overall health. They have an anti-inflammatory effect on your
heart and brain that keeps you young. Anyone up for the flaky, melt-in-your-mouth salmon filets?
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Meditation and yoga will have you covered.
I know you might not be super pumped to work out if you are PMSing. But mild to
moderate exercise can help you relax and give some pain relief. Child's pose, lizard pose,
sumo squats, camel pose, and hip bridges are some easy peasy ways to keep moving.
According to a study, practicing yoga for 12 continuous weeks can reduce menstrual pain,
breast tenderness, and swelling. Yoga can up your energy levels and
lift your mood which will help you to cope with depression and anxiety.
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Cut back on caffeine.
Caffeine is one of the most addictive drugs. The warm fuzzy feeling that you
get after having a cup of coffee tells your brain to keep going for more.
Caffeine can hide in other foods like tea, soda, chocolate and medicines.
It's natural to reach for a cup of coffee when you are tired. But high caffeine intake can
mess up your period pain. Caffeine increases your adrenaline levels and increases stress.
Too much caffeine means additional tummy problems too. It can even cause
nausea and digestive disturbances like bloating, constipation and diarrhea.
A heavy period warrants a loss of iron through the blood. Caffeine can further restrict the
absorption of iron from your food and put your body in a state of iron deficiency.
Giving up caffeine completely could be a game-changer in your menstrual health. Pick
up other alternatives like decaf, kombucha, black tea, or green tea that have less caffeine in them.
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Have you tried a menstrual cup?
Menstrual products like tampons and scented sanitary napkins contain hormone-disrupting
chemicals. Tampons can cause additional cramping in your lower abdomen and sometimes
skin irritation. Try switching to natural products like organic sanitary pads or underwear, reusable
sanitary napkins, and menstrual cups. Although there is no scientific data, these products could
show a major change in your cyclic symptoms. (pause)
Go on a low sodium diet.
Pretzels, potato chips, salad dressings, sauces, and lunch meats can be laden with too much salt.
Experts recommend no more than 2300 mg of sodium per day. Table salt adds taste to
your food but also increases your chances of fluid retention, bloating and cramping.
The conventional aluminum-based anti-caking agents from the salt
may be harmful to your heart as they increase blood pressure. Switch to pink Himalayan salt
or add more spices to make your food flavourful and restore water balance.
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Regular supplements can work wonders.
Finding the right vitamins and nutrients to support your body just takes a stroll
down to the local vitamin aisle. Adding magnesium,
Vitamin B6, and Calcium to your daily diet can relieve menstrual symptoms.
Research says women who commonly experience PMS have lower magnesium in their bodies.
Magnesium supplements helped a group of participants to
get rid of menstrual migraines, muscle cramps, and mood swings.
Vitamin B6 could also be the magic pill for regulating your menstrual cycle.
100 mg of Vitamin B6 per day can change the hormones that wreak havoc in your cycle.
You can also try calcium-D-glucarate to reduce estrogen. Excess estrogen can cause infertility,
mood imbalance, and weight gain. It can even lead to cancer. Calcium reduces estrogen dominance.
The best time to take it would be after ovulation when your estrogen levels shoot up.
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Sip on herbal teas.
Traditional medicine relies on herbs like evening primrose oil,
chaste berry, St. John's wort, and gigko to ease PMS symptoms. They can be consumed in the form of
teas, pills, or powders to harmonize the stress response. They contain natural adaptogens that
strengthen the body's nervous system, and combat bloating, fatigue and insomnia in a few weeks.
Research says that these healing herbs can suppress pain chemicals and help your brain
detox. But be careful of the cross-reactions. If you are on prescription medications then be
sure to talk to your doctor before making these herbs a part of your regular diet.
(pause) Hot water bottles can be your new snuggle buddies.
This winter essential is not just for the cold season. It can be used all year round.
Hot water can relieve muscle tension and cramps. According to a study,
external heat over the abdominal area boosted blood circulation and relieved PMS symptoms
even better than painkillers. You can also try wearing electric heat wraps under your clothes
or take a nice long soak in a warm bathtub. It is just going to put you in a great mood.
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If you really want to go a step further try acupuncture.
Chinese medicine has got a relaxing solution for regulating your menstrual cycle.
Acupuncture is the center of treatment for many chronic health conditions and fertility issues.
It affects the ovarian sympathetic nerves, regulating uterine and ovarian blood flow.
According to a study, 60 women with primary dysmenorrhea who underwent acupuncture therapy for
90 days experienced relief from pain, menstrual cramps, headaches, dizziness, diarrhea, mood
changes, vomiting, and nausea. Don't hesitate to book yourself a relaxing session of acupuncture.
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Are you a night owl? Then get a full night's sleep.
Have you blown up your bedtime routine because you're scrolling through social
media even late at night? Poor sleep cycles can interrupt your menstrual
health. If you have difficulty catching enough shut-eye then try simple methods
like avoiding screens right before bedtime. Try to sleep at the same time every night.
Avoid heavy dinners and keep your body moving so that you naturally slide into
sleep. Avoid doing all-nighters or having caffeine and alcohol just before bedtime.
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De-stress regularly.
Your daily clutter can ramp up stress. When it keeps building over time it alters the
way you function. When stress couples with the hormonal imbalance it can bring a full slew of
PMS symptoms. Your body is very receptive to hormonal changes. Your body produces
more cortisol when you are under stress. This affects the production of estrogen
and progesterone. And when that happens it can be a missed period, exaggerated PMS, or PMDD.
Just try to unwind after a stressful situation. Try breathing exercises, meditating, singing,
dancing, whatever helps you relax. Try using an aroma diffuser having chamomile, lavender,
or rose essential oils to deal with stress. Sage oil can also relieve menstrual cramps.
You can inhale the scent by dipping cotton balls in these scented oils and placing them
near your pillow or in closets and making your bedroom smell like a relaxing spa.
You can even mix a few drops of essential oil with carrier oils like almond, jojoba,
and coconut oil for use as a massage oil. Try massaging your abdomen in a circular motion or
go to a qualified professional. This will help your body to repair and restore itself faster.
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Sleep in a cold room.
Hot flashes and sweating can exacerbate PMS. Make your room ambient and turn down the thermostat to
calm the raging hormones. Even slight temperature changes can make or break your agonizing cycle.
Just open up a window or turn on the fan. Keep a cold water bottle or an ice pack handy near your
nightstand. Use breathable cotton covers that do not raise the temperature when you sleep.
Eating spicy foods can also raise your internal body temperature and
cause the hormones to go haywire. So it's best to keep dinner simple.
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Avoid fatty and sugary foods
Do you enjoy doughnuts? What about ice cream, cakes, pastries, cookies,
and soda? You might want to grab these goodies when you are feeling
down the dumps. But they can turn against you in no time.
According to a study, university students between 18 to 24 years who had a high-calorie diet filled
with fats and sugar developed a strong risk factor for PMS. You should also stay away from fake
healthy foods like granola bars, yogurt raisins, trail mix, and veggie chips. It's just healthy
food in disguise. Most of them will be loaded with sugar, trans fats, artificial sweeteners,
and colors. Eat more fresh vegetables and fruits. The small changes in your diet can
lead to massive positive changes in your energy levels, mood, pain, and overall quality of life.
Health - especially women's health requires a multifaceted approach. If you're not getting
to the root cause of your symptoms you might just be putting a bandaid on them.
Let's keep the conversation going with a couple of more videos related to women's health, shall we?
Check out nine symptoms of hormonal imbalance in women or thyroid symptoms in women signs,
causes, and treatment.
Go ahead. Click one or better yet watch both and learn more about the key symptoms to look out for.
Which foods do you eat for your menstrual health? Let us know in the comments below.