Alright, ladies, it’s that time of the month again, let the collective groans begin. Yes, I’m talking about PMS, shocker, I know. We all get it, but that doesn’t mean it needs to ruin our day, week, or even the entire month for some of us. Fortunately, there are ways that we can help reduce the symptoms and stress of dealing with PMS in natural and healing ways.
It always feels like the beginning of a long hard battle each month when we start gearing up to deal with our PMS symptoms; it’s a bit ridiculous. All the time and energy we put into thinking about when we are getting our periods and how that will affect our activities for the month. Can I go to the beach this week? Can I schedule a bikini wax? Do I need more cover- up, for the acne, I’m bound to get? The questions and problems quite honestly, are endless. Having a period is already an inconvenience on multiple levels; we shouldn’t have to struggle any more than we need to.
Sure, there are things we can’t change, or magically make disappear with a single downward dog or a big whiff of essential oils, but there are definitely steps and actions we can take to dramatically reduce PMS naturally.
The Good, The Bad, And The Bloaty
We’ve all experienced the sweat-inducing struggle of trying to squeeze into a pair of pants that fit last week and are now straining at the seams. Bloating is a losing battle that we as women are constantly fighting. This, while a minor PMS side effect, is definitely one of the most irritating ones to deal with. Fluid retention can be the result of fluctuating hormones and can leave us feeling like Violet Beauregarde, post blueberry incident.
Snacking on bananas, tomatoes, celery and citrus fruits pre-period, can help to alleviate bloating and other symptoms.
Coconut Oil is amazing for hormonal health. It can assist in weight loss, reduce inflammation, and even has antimicrobial and antibacterial properties.
While eating certain foods can help to reduce or even diminish some PMS symptoms, other foods can actually aid in, or bring on more symptoms. We should try to avoid certain foods around the time of our periods, such as inflammatory foods like grains, dairy, and vegetable oils, which can actually create inflammation in the body.
Go With The Flow
Exercise, in general, is always a good idea, to help relieve stress and anxiety, or just to get a good sweat in. Case in point, working out not only releases pain-busting endorphins, but it also triggers serotonin (a depression and anxiety fighter), which can be a major help during times of PMS, and hormonal mood swings. However, intense exercise leading up to our periods can actually make our PMS symptoms worse. It’s actually better to practice mild forms of exercise such as yoga, swimming, or going on walks to better help alleviate our symptoms.
Doing hip and back stretches can increase blood flow to abdominal and lower-back muscles, easing the tension that leads to cramping. It would be helpful to practice yoga stretches that help to relieve tension and get our blood moving, such as child’s pose, pigeon or happy baby during the week before our periods to avoid PMS.
Stick It To The Man, And PMS
Acupuncture is not a new practice by any means, but it is starting to become more mainstream as of late, even in the western medicine world. Getting stuck with a needle has never felt so good! Hear me out here guys, research shows acupuncture is very effective at treating PMS. One study found that acupuncture quelled symptoms in 78 percent of women. They believe acupuncture may increase circulation and elevate endorphins, which enhances mood and alleviates pain. Most women experience PMS relief within 24 hours after a session.
With results such as these, it’s definitely worth checking out at least once to see if acupuncture would be a good solution for you. There are so many great acupuncture facilities around that offer great deals, such as Brooklyn Open Acupuncture in downtown Brooklyn, that operates on a sliding scale, meaning you pay between $20-$50 for an appointment; you get to choose what you pay depending on your financial situation.
Poppin Pills Like Candy
Supplements are a great way to get a ton of extra nutrients and beautifying superfoods by simply adding them to a smoothie or taking them as pills with our other daily vitamins. There are so many great superfood supplements out there that can help to naturally relieve PMS symptoms; it seems silly to not take advantage of their awesome healing powers.
- Vitamin D– We can get our daily dose of Vitamin D from the sun, but in most places it’s hard to get enough exposure on a regular basis, which means that many of us are actually deficient in Vitamin D. Fortunately, in this case, there are many ways in which we can supplement our vitamin D intake. We can do this my taking Vitamin D supplements, or by consuming foods and other supplements that are high in vitamin D, such as cod liver oil, margarine, egg yolks and oily fish.
- A recent trial discovered that Vitamin D supplementation significantly reduced anxiety, irritability, and sadness in young women with associated mood disorders linked to PMS. “Researchers found that vitamin D levels fluctuate during the menstrual cycle. In addition, studies have shown vitamin D levels are related to anxiety and depression. Based on these observations, researchers conducted a study to assess whether Vitamin D supplementation reduces the severity of mood disorders associated with PMS in young women,” spoiler alert, it does.
- Maca– Maca has a history of boosting hormone production. Many women notice fewer PMS symptoms, increased fertility, and improved skin. Maca is also high in minerals and essential fatty acids, making it great for hormones. As an added bonus Maca has a rich caramel taste, making it a great add-on in a sweet smoothie!
- Magnesium– Magnesium often contributes to better sleep (which is great for our hormones). Natural Calm is a great magnesium product to help calm and relax our bodies and often greatly helps both PMS symptoms and menstrual cramping, especially during stressful times, such as that time of the month (wink, wink.)
- Calcium- Calcium is a very effective supplement in helping to reduce PMS symptoms. In a recent study, researchers found that women with PMS who took a 500-milligram calcium supplement twice a day for three months had significantly reduced levels of fatigue and appetite changes. Another study revealed that taking 1200 mg of calcium a day helped reduce women’s emotional and physical PMS symptoms.
- Vitamin B– B Vitamins are essential to cellular functions throughout the body including metabolizing carbohydrates, fats, and proteins. In addition, they balance mood, reduce anxiety and soothe irritability.
Smells Like Teen Spirit
Essential oils are blowing up right now and for good reason. These potent little guys are natural remedy powerhouses. Essential oils have benefits ranging from cleaning products, bug repellent, anti-depressant, and yep, you guessed it PMS relief.
Essential oils can be an effective natural treatment for PMS. Clary sage oil helps to naturally balance hormones, by rubbing 2-3 drops of oil on our lower abdomen. Cypress oil can improve circulation and lessen pain from cramping by applying several drops onto our lower abdomen as well.
Several drops of ylang-ylang oil along with lavender oil can be applied to the back of the neck to help reduce tension and stress. Peppermint oil can also be used with a warm compress to help reduce pain.
Whichever method you choose, just remember that we are all different and some of these natural remedies may work better for you than others, but make sure to do what is best for you and your body. If you feel good and are happy with what you are doing, then that’s all that matters!