Over 75% of women experience symptoms of premenstrual syndrome during menstruation. In fact, 30 to 40% of women reporting such symptoms say they affect their daily activities, leading many to seek natural remedies.
Premenstrual syndrome is one of the most common forms of hormonal imbalance in women of reproductive age, resulting in both psychological and physical symptoms during this period. If you are a woman who has spent years dealing with these symptoms, it may be hard to believe that this monthly health phenomenon was only recognized by doctors before the 1980s.
Premenstrual symptoms can begin one to two weeks before menstruation and can range from mild to severe. If you have dysmenorrhea, then you experience painful menstruation, which usually involves abdominal cramps (one of the most unpleasant symptoms of menstruation).
Hormonal balance is the main factor that will determine premenstrual symptoms.
Symptoms and Causes of Premenstrual Syndrome
Symptoms of premenstrual syndrome usually begin 7 to 10 days before the onset of menstrual flow and end shortly thereafter. Premenstrual dysphoric disorder is the term used to describe the severe symptoms of premenstrual syndrome. This condition follows the same cycle and range of symptoms but produces a more debilitating outcome. However, even for general premenstrual syndrome, some months the symptoms can be worse or milder than others.
Symptoms of Premenstrual Syndrome Include:
- Acne
- Back pain
- Stomach/bloating
- Changes in appetite, including cravings for certain foods
- Constipation
- Episodes of crying
- Depression
- Rapid heart rate
- Feelings of irritability, tension, or anxiety
- Feelings of fatigue
- Headaches
- Hot flashes
- Joint pain
- Changes in mood
- Loss of libido
- Breast tenderness and swelling
- Concentration difficulties
- Sleep problems
- Swollen hands or feet
- Weight gain
Conventional medicine does not know the exact cause of these symptoms, but it seems to be related to fluctuating hormone levels, including estrogen and progesterone, that occur in preparation for menstruation. Other health conditions that share symptoms with premenstrual syndrome include anxiety, depression, chronic fatigue syndrome, endocrine system issues, irritable bowel syndrome (IBS), and menopause. Your doctor may check to see if one of these other problems is at the root of your symptoms.
The good news is that if you can improve your diet, manage stress, and take some of the suggested natural remedies, you can significantly learn how to reduce PMS symptoms and alleviate menstrual cramps.
Conventional Treatment for Premenstrual Syndrome
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen are the most commonly used medication option for premenstrual syndrome symptoms. Patients with premenstrual syndrome also turn to pain relievers that contain acetaminophen. These medications relieve symptomatic pain in about two-thirds of women but can cause side effects. Ibuprofen warns of serious gastrointestinal side effects, such as stomach bleeding (be careful, ibuprofen overdose is serious), while products containing acetaminophen warn of possible liver damage right on the label.
Natural Treatments for Premenstrual Syndrome
Foods that Reduce Symptoms of Premenstrual Syndrome
Women experiencing premenstrual syndrome symptoms often do not get enough calcium, B vitamins (especially B6), and vitamins K and E, among other nutrients in their diet. For example, magnesium deficiency plays an important role.
Here are the best foods to consume to obtain vital nutrients and reduce symptoms of premenstrual syndrome:
Plant-Based Foods
Studies have shown that women with plant-based diets rich in vegetables, fruits, nuts, seeds, and herbs have fewer symptoms of premenstrual syndrome.
Calcium-Rich Foods
So far, calcium is among the most supported nutrients scientifically when it comes to effective dietary treatments for premenstrual syndrome.
Some good choices include raw milk, cooked cabbage, broccoli, sardines, and yogurt. The benefits of kefir can also contribute to reducing menstrual cramps and associated symptoms.
Fiber-Rich Foods
Premenstrual syndrome can cause gastrointestinal disturbances, which is why it is essential to obtain at least 30 grams of fiber per day. Fiber also helps maintain proper hormonal balance by binding to estrogen and eliminating it from the body.
Leafy Greens
These vegetables have a diuretic effect and are an excellent source of calcium and magnesium, as well as vitamin K, which helps reduce menstrual cramps.
Flaxseeds
Flaxseed products can help promote healthy estrogen metabolism, which is a key component in managing premenstrual syndrome symptoms.
Wheat Germ
This food is rich in vitamins E and B. Other foods high in vitamin E include almonds, sunflower seeds, and spinach.
Wild Salmon
Foods rich in omega-3 fatty acids, such as wild salmon, sardines, and anchovies, help reduce pain and inflammation that exacerbate premenstrual syndrome symptoms.
Avocado
Consuming half an avocado daily can naturally balance hormones, as its nutritional profile is rich in healthy fats, fiber, magnesium, potassium, and vitamin B6. Sliced avocado in a salad full of greens and feta cheese is the best food combination for premenstrual syndrome, as it provides a powerful dose of nutrients that combat premenstrual syndrome symptoms in a healthy meal.
Foods that Trigger PMS Symptoms
- Trans fats and hydrogenated fats
- Any potential food allergens
- High fructose corn syrup and refined sugar
- Salt
- Caffeine
- Alcohol
Herbal Remedies
Ashwagandha and holy basil have been shown to reduce cortisol, balance hormones, and alleviate symptoms of premenstrual syndrome.
Exercise also helps balance hormones and reduce stress, which can lessen symptoms of premenstrual syndrome. Research has shown that premenstrual syndrome is more pronounced in overweight women, meaning those with a body mass index over 30 who do not get enough physical activity.
You will also want to ensure that you reduce as much stress as possible in your daily life, as stress exacerbates premenstrual syndrome symptoms.
Essential Oils for Premenstrual Syndrome Symptoms
Essential oils can be an effective natural treatment for premenstrual syndrome. Clary sage oil helps naturally balance hormones, which can reduce symptoms. Mix 2 to 3 drops of oil with a carrier oil (such as almond oil) and then massage into the lower abdomen. Apply a warm compress to the area for 2 to 5 minutes.
Cypress oil improves circulation and can help relieve cramps. Mix it with a carrier oil and apply in the same way or together with clary sage.
To reduce tension, stress, and cramps, you can mix ylang-ylang oil with lavender oil in a carrier oil (such as almond oil) and apply it to the back of the neck and lower abdomen.
