Natural Ways to Manage PMS

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For some women premenstrual syndrome is a monthly bother. For others, it can be severe enough to interfere with daily activities. While the causes of PMS are not clear, there are plenty of steps you can take to feel better, whatever side of the PMS spectrum you’re on.

Because PMS is a natural part of the monthly cycle for 85% of menstruating women*, why not try a few natural strategies to combat the symptoms? Here are some tips to try:

• Boost your calcium. Getting a daily dose of calcium can dramatically reduce your PMS symptoms and may even help prevent its occurrence altogether. One study showed taking 1200 mg of calcium daily reduced PMS symptoms by half.** Another demonstrated a 40% drop in the risk of developing PMS in the first place.***

It’s important to note that the beneficial effects of taking calcium may not be immediate. Some women may need to take a daily calcium supplement between one and three cycles before noticing an improvement.

• Get moving. Nothing’s more naturally effective at combating PMS than exercise. It promotes increased blood flow throughout the body including the pelvis area and around the uterus. That improved blood circulation helps to ease monthly cramps. Exercise also helps the body release beta-endorphins, those big mood boosters and the body’s natural painkillers. That helps decrease feelings of anxiety and depression and crush the cramps.

• Just relax. It’s a catch-22 ladies: PMS stresses us out, yet stress makes our PMS symptoms worse. Natural exercises like meditation, visualization, and deep breathing can quickly turn tension into relaxation. By learning simple techniques and practicing them whenever you feel anxious or stressed, not only can you curtail anxiety but you can also ward off the snack attacks brought on by monthly cravings.

• Make a mind-body connection. Try an ancient natural practice like yoga, a triple threat against PMS—it’s exercise, relaxation and stress management, all of which help alleviate PMS symptoms. Yoga combines physical postures, breathing techniques and meditation, and many yoga poses are great for combating cramps.

• Try an herbal remedy. What could be more natural than Mother Nature? Several female-friendly herbs and plants may help you fight PMS. Many plants contain versions of estrogen called phytoestrogens along with other compounds purported to help alleviate monthly symptoms. Chaste tree berry, for example, helps relieve breast swelling and tenderness, headaches, irritability and moodiness. Visit your local health food store to discover more natural and healthy alternatives.

• Sleep on it. We all know a good night’s sleep can do wonders for a woman’s complexion, mood, and energy levels—all are welcome outcomes during that time of the month. Regularly strive for a good night’s sleep of at least eight hours.

Try one or all of these “natural resources” to help normalize your monthly cycle and begin managing your PMS today.

*The American College of Obstetrics and Gynecology.

**American Journal of Obstetrics and Gynecology.

***Archives of Internal Medicine.

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