10 Natural Ways to combat PMS
1. Keep Track of your periods through a diary or small notebook:
This really helped me – I used to Write a symptoms diary. After documenting the feelings and mood patterns I could recognise what’s going on throughout the month by noting how I would feel from day to day. I could then schedule things to coincide with specific times. For example, if I intended to feel great for a few days during my cycle, that’s the time I took to shoot my videos or podcasts, or go to a hair spa or do online shopping etc.
2. Tackle the symptoms:
Many PMS symptoms can be easily controlled using natural remedies. For acne try taking a 15mg zinc tablet each day. Drinking lots of warm water and green tea helps. Women suffering from bloating can benefit from cinnamon with warm water.
3. Take vitamins and minerals:
Studies show that a lack of various nutrients can increase PMS symptoms. These include magnesium, calcium, vitamin D, B vitamins, iron and zinc. In one study, it was revealed that 50-80% of women with PMS were deficient in magnesium.
4. Lose excess weight:
Several scientists have discovered that the more overweight you are, the more likely you are to suffer from PMS. This was true in my case too!
5. Chill out:
Stress is also implicated in PMS. You are more likely to have worse PMS when you are stressed than when you are relaxed. Practice ways of relaxing by meditation or watching some comedy movies or your favourite movies.
6. Get Moving:
Exercise can lift your mood as it helps to boost the feel-good chemicals in the brain known as Endorphins. Low levels of endorphins have also been implicated in PMS.
7. Snack Away:
According to reasearchers, your body needs 500 extra calories a day in the run up to your period as that is when your iron levels are at their lowest. On those days, have a healthly mid-morning and mid-afternoon snacks like roasted flax seeds, almonds, puffed rice.
8. Take essential oils:
Some studies suggest that gamma linolenic acid (GLA) helps to reduce PMS symptoms such as irritability, stomach cramps and breast pain. You can find it in evening primrose oil, starflower oil and Ylang Ylang oil.
9. Take herbs:
A plant called Agnus cactus is popular in the treatment of PMS. Research suggests it can improve symptoms by more that 50 percent.
10. Cut the calories:
Salt, sugar, coffee and alcohol have all been linked to PMS symptoms. Excess Salt in the diet also causes bloating, alcohol can worsen your mood, caffeine can increase breast tenderness and sugar exacerbates food cravings.