If you have ever dealt with PMS, you know it makes your unpleasant time-of-the-month a whole lot worse. Whether you bloat and cramp or have mood swings and crave every type of food, there are some natural remedies to help make those days a little less miserable. Below are some of the best natural remedies for relieving common PMS symptoms.
Note: If your symptoms are nearly debilitating and don’t allow you to get anything done for long periods of time, we recommend you meet with your primary care doctor to make sure you are not suffering from a hormonal imbalance.
1. Check Your Regularity
Good digestion is key to eliminating excess estrogen and keeping your hormone levels stable. If your digestive system is sluggish and irregular, the estrogen that the liver excretes into the bile has extra opportunity to be reabsorbed into the bloodstream through the intestinal tract.
You should have two-to-three healthy bowel movements every day. If this is not the case, you can help things along with simple changes like adding more fiber to your diet, drinking more water, taking probiotics, or taking a shot of apple cider vinegar before your meals.
Research shows that adding omega-3 fatty acids to your diet reduces common PMS symptoms, including depression, anxiety, bloating, headaches, breakouts, tender breasts, and lack of focus. Many women report that the longer they have supplemented, the more their symptoms decreased.
You can find Omega-3 in a supplement or naturally in fatty fish, nuts, seeds, and plant oils. It’s best to consistently take a high-quality supplement like krill oil that contains omega-3 fatty acids and the antioxidant astaxanthin.
Magnesium supplements are helpful for women who suffer from bloating, fluid retention, and tender breasts. This supplement can cause an upset stomach and high blood pressure, so be sure to check with your doctor before taking a daily supplement.
4. Vitamin B-6
Your body uses vitamin B-6 to generate serotonin, a chemical that influences mood. Low serotonin may lead to depression, anxiety, headaches and overeating. Incorporating vitamin B-6 into your diet may help to stabilize your mood before and during that time of the month.
Vitamin B-6 is water soluble and is not stored in the body, so it should be incorporated into your daily diet. This vitamin can be taken in a daily vitamin, but it’s found in many foods you likely eat, including fish, poultry, pork, starchy vegetables, wholegrain, eggs, and soft cheeses with a lot of whey protein like ricotta cheese.
People have been meditating since the beginning of time, and it’s clear why. Meditation measurably changes the structure of your brain, and the changes come with perks, like feeling happier, increased self-awareness, reduced stress, and a feeling of control. All of these help with mood swings, anxiety, and depression, all of which are very difficult PMS symptoms to manage.
Getting out and getting moving will increase your circulation, elevate your mood, and help you sweat out some of that bloat. If you’re too uncomfortable for high-intensity cardio, just a brisk walk or stroll around the neighborhood will make a big difference.
7. Herbal Supplements
There are a variety of herbal supplements available that exist solely to help manage PMS symptoms. For example, Women’s Rhythm is an herbal supplement that helps maintain a balanced menstrual cycle while reducing symptoms like cramping and bloating. We recommend meeting with a Chinese Medicine expert to discuss which symptoms you are trying to tackle and which herbal supplements will help you.
For centuries acupuncturists have helped women feel more comfortable during their menstrual cycle. Acupuncture studies have shown reduced bloating and cramping as well as fewer mood swings during female menstrual cycles. Just like meditation, acupuncture leaves you feeling deeply relaxed, calms the mind and reduces stress. Many patients report a reduction in unwanted PMS symptoms during their first post-treatment menstrual cycle. Click here to read more.
If you are in the south Denver Metro Area, the experts at Arapahoe Chiropractic & Acupuncture Center would be happy to talk about all of the natural remedies available to you. During the month of August, we are offering a free acupuncture and herbal consult for women suffering from PMS and menopausal complaints. Contact us today for more information!
BY: Dr. Friedman
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