Natural Remedies for PMS

These natural remedies for pms or premenstrual syndrome may provide pms relief which is experienced by many women prior to their period or menstruation. Find out what are pms causes so that you can ease or reduce the premenstrual symptoms.

The common pms symptoms include acne flare-up, anxiety, abdominal bloating, breast tenderness, fatigue, food cravings especially sugar, irritability, insomnia, aches, joint pain and water weight gain. You may also suffer from cramps and headache.

The actual pms causes aren't known. But doctors have several theories on the possible causes of pms such as hormonal fluctuations of estrogen or progesterone in the ovary and serotonin in the brain. There are many other factors that can contribute to premenstrual syndrome symptoms and some of them are stress, a deficiency of certain minerals and vitamins and poor eating habits.

Natural remedies for pms No. 1 - Herbal remedies for pms

The recommended herbs for pms are those that have diuretic activities to reduce water retention and herbal extract that support the imbalance of estrogen, progesterone and serotonin. Some examples of herbs for pms treatment are as follows:

1. Black cohosh root is commonly used as a remedy for menopause because it contains phytoestrogens that bind to estrogen receptors and have mild estrogen activity. Because of its properties, it is helpful in treating the symptoms of pms caused by the imbalance.
   
   
   
2. Dong quai or the female ginseng has been used in Chinese traditional medicine for centuries for premenstrual tension besides its other uses including supporting regular menstrual cycle and as a remedy for menstrual pain relief.
   
   
   
3. Maca root indirectly assists in raising estrogen, progesterone and testosterone levels and is the reason why it is used as one of the natural remedies for pms. Testosterone is produced in small amounts by a woman's adrenal glands and ovaries and has a role in a woman's libido or sex drive. What maca constituents do is support the pituitary gland to produce these hormones.
   
   
   
4. Chasteberry is another herb used as a natural remedy for pms. Some clinical trials have shown that chasteberry extract has the potential to reduce pms symptoms such as breast tenderness or breast pain, water retention and emotional imbalance such as anger, moodiness and depression.
   
   
   
5. Herbs that contain a rich source of the omega-6 fatty acid GLA or gamma linolenic acid are beneficial as they support the imbalance of prostaglandin which is depleted during pms and menopause. The benefits of GLA include reducing breast pain, supporting mood swings and atopic eczema which can happen in some women because of the hormonal changes before the period. Some of the herbs that are rich in GLA are borage and evening primrose extracts.

Natural remedies for pms No. 2 - Foods and diet

Eat more foods that contain calcium, magnesium, vitamin B6 or pyridoxine and vitamin E. Some examples are ready-to-eat cereals, soy beverages, orange juice, spinach, tuna, nuts, seeds, green leafy vegetables, cabbage and whole grains.

The lack of calcium increases the risk of osteoporosis and also contributes to premenstrual symptoms. You may require more calcium especially if you drink a lot of alcohol and coffee or beverages that contain caffeine. Magnesium helps in reducing breast pain, abdominal bloating and water retention. Studies indicated that vitamin B6 is beneficial for the nervous system and in treating depression which is one of the symptoms of pms. Vitamin E helps in reducing breast pain and premenstrual cramps.

If you aren't getting sufficient amount of these vitamins from the foods that you eat, take dietary supplements.

Natural remedies for pms No. 3 - Change lifestyle and eating habits

Besides eating a well balanced diet and increasing the above mentioned nutrients, avoid foods that are high in fat, salt and sugar. Reduce consumption of coffee and caffeinated beverages because caffeine can increase breast tenderness, anxiety and mood swings. There are many negative effects of alcohol and some of them include depleting the B vitamins and disrupting hormonal balance which can lead to anxiety and fatigue.

Another one of the best natural remedies for pms is exercise. When you exercise, you stimulate the brain to release endorphin which helps lower your stress level and gives you a good feeling. Some examples of aerobic exercises are brisk walking, cycling and jogging.

Deep breathing exercise and yoga stretching are also beneficial. Depending on the symptoms of pms that you experience, you can also choose other alternative healing techniques such as eft or emotional freedom technique or meditation. EFT helps in releasing emotional attachments to a physical symptom and meditation helps alter your brain waves, relaxes your body and mind and reduces stress.

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