Natural Ways To Ease PMS Symptoms

By Beth Ricanati, M.D. for YouBeauty.com

Most of us don’t stop and take note of how small changes in eating habits, exercise and other habits can result in large changes in the body. For example, have you ever noticed how your diet can affect your PMS symptoms? Since you have the privilege of making hundreds of choices today, make them count!

What are your PMS symptoms? Do you get bloated? Or perhaps cranky? Experience sleeplessness at this time of the month?

Thanks to a monthly drop in estrogen and progesterone that precedes our periods, some of us get to experience these not-so-fun, and often disruptive, symptoms. These hormonal changes create a domino effect, resulting in yet another temporary drop in the “feel-good” hormone serotonin, as well as other endorphins.

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In addition to feeling irritable, depressed and tired, it's possible to feel bloated, dizzy or experience breast tenderness. These bothersome symptoms can last anywhere from 3 to 14 days. While that may sound unpleasant, you have so many opportunities to lessen -- or even alleviate -- your PMS symptoms.

Some herbal and nutritional supplements can help lessen PMS symptoms. Chaste tree berry, calcium, vitamin B6, vitamin E and magnesium have all been shown to minimize these symptoms. However, be sure to check with your physician before taking any supplements, especially if you are already taking other medications (over-the-counter or prescribed).

Good news: Avoiding certain foods, such as sugar, salt and caffeine can help with bloating, irritability, anxiety and depression associated with PMS. Really good news: Chocolate helps too! This is because chocolate has natural mood-boosting endorphins. Dark chocolate offers the most health benefits: It also contains magnesium, mood-boosting omega-3 and omega-6 fatty acids, contains less sugar and no milk. Look for chocolate that contains at least 70 percent cacao to experience its maximum benefits.

And, of course, moderate exercise (think walking 30 minutes a day -- and it's fine to break that up into smaller increments!) and stress management (Tree pose, anyone?) have all been shown to be effective tools in reducing the symptoms of PMS.

These activities can help decrease feelings of anxiety and depression while increasing mood-boosting endorphins. You'll also feel more centered and experience a positive sense of wellbeing.

Comments

[Cathy Margo]

01:56 AM on 10/21/2011

Some very good suggestions here. But there are other herbal alternatives from the journals of Easter medicine. Herbs such as White Peony, (Bai Shao), Ligusticum (Chuan Xiong), Angelicae – (Dang Gui), Peach Kernel (Tao Ren), Carthamus – Hong Hua, Mugwort (Ai Ye) and my all time favorite Cyperus – Xiang Fu.

These and other herbs have been used in formulas for hundreds of years to treat PMS, moodiness, cramps, bloating, headaches and other common menstrual cycle symptoms. Chinese medicine is an ancient system of medicine that has used these herbs successfully. Unfortunately most Americans have not been exposed to this system of medicine and don't realize there are herbal remedies that really make a huge difference. More about these herbs for PMS and menstrual cramps can be found at http://www.pacherbs.com/products-page/pmsreliefpack-p-2.html.

[drramsey]

04:52 PM on 09/26/2011

This is a MUST read for all women. We are becoming much more inspired regarding self care. The female cycle gives us direct feedback on how well we are caring for ourselves. This would be a much better commercial than the ones for synthetic hormones to ease your PMS! Don’t let this article get lost!
~ Dr. Theresa Ramsey, Author of Healing 101, http://www.DrRamsey.com

[younismunshi]

04:37 AM on 08/31/2011

I have already presented my study in the 9th International Conference on Functional Foods at San Diego University, CA, USA on 17th August 2011 regarding the "Management of Menopausal Symptoms by Herbal Kehwa(Traditional Tea of Kashmir, IN)" which shows 84% positive results on Blatt-Kupperman Scale.

[GraceNotes]

03:29 PM on 08/30/2011

I do crave chocolate, but sometimes I want something savory, like buttered noodles or mashed potatoes.

[OliviaBolivia27]

01:50 PM on 08/26/2011

A pint of Ben & Jerry's and a few episodes of Degrassi always help me...

[Hope Richardson]

12:51 AM on 08/26/2011

I just go out and kill people. While eating chocolate. The exercise helps to lessen the bloating.

[OliviaBolivia27]

01:51 PM on 08/26/2011

This is the best thing I've read all week.

[Hope Richardson]

02:36 AM on 08/27/2011

I do my best ma'am :)

[forest chump]

06:09 PM on 08/24/2011

Or you could just kill something!!!

[french queen13]

07:24 PM on 08/24/2011

Like the boss! :)

[DrSchwartzman]

06:01 PM on 08/24/2011

Those are some great suggestions! As well as the ones pointed out by @DocHeather. However, I disagree on the chocolate consumption. Yes, chocolate does contain magnesium, but it also contains methylxanthines, which are stimulatory in nature. These compounds stimulate the nervous system, heart, lungs, digestion, and so on. Most importantly, methylxanthines can contribute to the fibrocystic breast disease, which is often exacerbated during the menstrual cycle. I would highly caution women with foods and beverages that contain these compounds.

[UmaUma]

11:41 AM on 08/26/2011

Hate to say it, but isn't it just like a man to post this? Please - permission to eat chocolate is the gift we need to give ourselves "at that time of the month"! I wonder if the harm really outweighs the psychological benefit? My 13 year old daughter is pretty unhappy the first day of her period - I sure notice a change in attitude when I hand her some chocolate! You know the saying "if your 13 year old daughter ain't happy, ain't nobody happy".
Science, shmience!

[Judy Garwood]

03:15 PM on 08/24/2011

Okay...a little humor here...Do you know what PMS stands for??? PLEASE MAKE IT STOP!!!!
lol

[Hope Richardson]

12:51 AM on 08/26/2011

That was terrible XD

[Judy Garwood]

07:20 AM on 08/26/2011

What is XD?

[Jennifer Malcom]

02:47 PM on 08/24/2011

My IBS symptoms are worse than ever before my period, and I pee like a racehorse, on top of bloating, and this past week, I wanted (and ate) Sonic sundaes...3 or 4 days in a row...at 40, my periods are the worst, and I am almost welcoming menopause!

[DocHeather]

02:32 PM on 08/24/2011

Avoiding foods that contain pesticides, hormones, and packaged in plastic is a great idea, too. These all affect your hormone levels and increase PMS, infertility, and cancer risk.