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Natural Approaches for Women’s Health: PMS

Once dismissed as something that was just in our heads, premenstrual syndrome is finally acknowledged as a real disorder. PMS affects women in different ways – making us edgy, emotional, crampy or bloated. Other symptoms include breast tenderness, headaches, backaches, impaired concentration and focus, and food cravings. Most women figure they just have to live with it. But there are some natural ways to help you cope.

Up to 80 percent of women of childbearing age suffer from PMS. It usually strikes women in their mid-20s and tends to get worse as they get older, until they finally stop menstruating altogether.

Premenstrual dysphoric disorder, also called premenstrual disorder, is a more severe form of PMS that affects 5 percent of women in their reproductive years. Women with PDD are so negatively impacted by mood changes such as anger and depression that they have difficulty functioning.

Relief for PMS

Vitamins such as calcium, magnesium, Vitamin C,  E and B-6, and may help ease physical and emotional symptoms such as breast tenderness, bloating, fatigue, irritability, and insomnia.

These vitamins are essential for neurotransmitter synthesis and hormonal balance, both of which are potentially involved in the underlying pathogenesis of PMS.

If you find you cannot get enough of them in your diet, supplementing is a great option.

Here are some of my favorite supplements!

Vitamin C


Herbal remedies like ginger, primrose oil, chaste berry, and ginkgo also may support women’s relief of PMS symptoms. Certain herbal teas can provide relief from PMS symptoms and promote relaxation during the menstrual cycle. Chamomile tea, for example, has calming properties that can help reduce stress, anxiety, and irritability. Peppermint tea may help alleviate bloating and digestive discomfort associated with PMS. Drinking herbal teas regularly can be a soothing and natural way to manage PMS symptoms.

There are also routine steps you can take to provide PMS relief.

  • Exercise — Regular exercise has been shown to alleviate PMS symptoms by reducing stress, improving mood, and promoting better sleep. Engaging in activities like brisk walking, jogging, yoga, or swimming for at least 30 minutes a day can help reduce the severity of symptoms and improve overall well-being during the menstrual cycle
  • Dietary Adjustments — What you eat can have a significant impact on PMS symptoms. Incorporating more whole foods such as fruits, vegetables, whole grains, and lean proteins into your diet can help stabilize your mood and energy levels. Additionally, reducing your intake of caffeine, alcohol, sugar, and salty foods can help alleviate bloating, irritability, and mood swings associated with PMS.
  • Adequate Sleep — Getting enough sleep is crucial for overall health and well-being, especially during the menstrual cycle when PMS symptoms may be more pronounced. Aim for 7-9 hours of quality sleep each night to support hormone balance, mood stability, and energy levels. Establishing a relaxing bedtime routine and creating a comfortable sleep environment can help improve sleep quality and reduce the severity of PMS symptoms.
  • Stress Reduction Techniques — Chronic stress can exacerbate PMS symptoms, so it’s essential to incorporate stress-reducing techniques into your daily routine. Practices such as deep breathing, meditation, mindfulness, and progressive muscle relaxation can help calm the mind and body, reducing the impact of stress on PMS symptoms.

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