HOW I MANAGE MY PMS AND 5 NATURAL WAYS TO EASE SYMPTOMS

I’m moody or I’m in a Pretty Miserable Situation. That’s what PMS should stand for.

Scenario 1: You encounter a situation with a bad driver on the road that causes you to be on the defense. Ready to battle like Wonder Woman to the rescue.

Scenario 2:  You have a severe sugar craving to the extent that you send the cookie monster into hiding from the shame of your uncontrollable gluttony.

When you eventually snap back to your authentic self, it’s like night and day in personality. Everything that was once dark in the moment is now light bright and peachy glory running in a field filled with daisies kind of good. It’s crazy how you can go from being a “normal” happy person, to being low, depressed, on edge, then back on a high again feeling like a “normal” happy person. PMS:  Premenstrual syndrome. It’s a hormonal imbalance that affects the mental, physical and emotional behaviour in women. This occurs 1 – 2 weeks before the menstrual cycle starts and usually ends once the monthly cycle ends. It is said to affect 85 percent of women who menstruate. I have been experiencing these extreme symptoms for some time now and didn’t realize it was PMS until the last few months.

All the symptoms I’m going to list are exactly what I go through, every single month. I just feel like a hot mess when I have to go through this monthly. I had to take action to properly manage these symptoms. I started researching because the recommendations provided by my family physician and gynecologist wasn’t anything new, or that I haven’t tried. They told me to take B vitamins. Yup that was all they said to me. I was dissatisfied with the recommendation and needed more solutions.

 

WHAT ARE THE SYMPTOMS?

Sleepless nights: The aches and pain, discomfort and worrying about the potential of an overnight leak make you unsettled to sleep throughout the night.

Pain: This ranges from full body muscle pain, lower back pain, cramps, and/or headaches.

Forgetfulness and Foggy Brain: Lack in mental clarity or the ability to concentrate fully on any task is a rare one, of most women, but I found that as I got older it’s more apparent during my menstrual cycle.

Mood swings: An instability in your mood. You find yourself either feeling depressed, anxious, or highly irritable to the point where you’re aggressive and angry toward others.

Bloating and Weight Gain: Your body tends to store fluid in tissues which is influenced by your hormones. This usually occurs 2 weeks before each cycle or during for some women. This may cause swelling and slight weight gain.

Food cravings: A strong urge to consume foods you don’t usually eat, or you binge eat on the most unhealthy foods, that are sweet and salty. This occurs due to nutrient deficiencies.

Breast tenderness: The breast usually becomes more full or sore due to fluctuating levels of  estrogen and progesterone hormones. “Estrogen causes the breast ducts to enlarge. Progesterone production causes the milk glands to swell. Both of these events can cause your breasts to feel sore” – Source Healthline

 

WHAT CAUSES PMS? 

  • Nutrient deficiencies in Vitamin D and Magnesium will cause a change in your mood as well as cravings for sweets.
  • Imbalance of estrogen to progesterone
  • Abnormal neurotransmitter response (occurring in the brain)
  • Stress (causing increased cortisol that throws off your hormonal balance)
  • Disrupted sodium metabolism (causing fluid retention and bloating)

Source: Women to Women

 

HOW TO EASE THESE SYMPTOMS?

Diet: There are many ways to ease the symptoms of PMS. Your diet is one of the key factors. Boosting your diet (before and during your menstrual cycle) with foods rich in nutrients is the best way to help combat PMS symptoms. Foods such as, salmon (rich in omega-3 fatty acid), almonds and pumpkin seeds (rich in Vitamin D and Magnesium), eggs and lean meats ( rich in B6 and B12), drink a lots of water it helps to reduce fluid retention, lastly, reduce your salt and sugar intake. I know. It will challenging, but it’s the best thing you can do for those swinging hormones.

 

HOW I MANAGE MY PMS AND 5 NATURAL WAYS TO EASE SYMPTOMS

 

Herbal Teas: Teas that contain herbs such as lemon balm leaf, raspberry leaf, dandelion leaves, and chamomile have been used for centuries. It is said that they help to calm PMS discomforts including anxiety, cramps, irregularity, moods swings, and water retention.

Massage: This helps to relieve muscle aches and pain. It also assists with decreasing fluid retention, increase blood circulation, lymphatic drainage and flushes toxins from the body which helps to calm the nervous system.

Exercise: Engaging in some form of physical activity is great for relieving physical and emotional symptoms of PMS. Going for a run, walk, yoga, or a boot camp class is a great way to boost your mood and increase energy. Working out the week before usually helps to relieve symptoms.

Vitamins: Yes, taking B complex vitamins such as B6 and B12. It can be taken in supplement form, or foods rich in this vitamin as stated earlier regarding your diet. It’s important to consume the B Vitamin with Vitamin C. This is the best way for it to be properly absorbed in your system. Daily intake: 50-100 mg per day.

Calcium, Magnesium, and Vitamin D are a few other supplements to consider as most people are low in these nutrients. This will help to boost your mood and balance deficiencies that cause the imbalance. They are like a sunshine vitamin, I say. Daily intake: Calcium 600-1,200 mg, Magnesium 400 -600 mg, Vitamin D 1,000 mg (optional)

Source: Aloha

Evening Primrose Oil: It has an array of therapeutic properties. It contains omega 3-fatty acids and an omega 6-fatty acid – “GLA which is converted by the body to make prostaglandins. Prostaglandins are messengers that act on various cells in in the body to help regulate hormones. It’s said that evening primrose oil may help to reduce pain associated with PMS.”  Daily intake: 1000- 2000 mg per day. – Source: Dr. Axe.com

Don’t feel like you’re an extraterrestrial for your fluctuating hormones. If it makes you feel any better, men go through it too. Yes, they get PMS. Who would’ve thought. Menstruation is an indication of good health. Incorporation natural remedies and supplements, when needed, will help to bring your body’s equilibrium in alignment. I’ve been making a conscious effort to eat on time with my schedule while including all the essential vitamins into my diet. I found that exercising was a extremely helpful in properly managing all those wacky PMS symptoms.

I hope these recommendations will be helpful to you. If you’ve tried some of these techniques and you’re still not able to manage your symptoms, perhaps you need to see your family physician. They can prescribe something specific to the severity of your symptoms.

 

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