PMS or pre menstrual syndrome leads to a plethora of symptoms including insomnia, anger, irritability, mood swings, abdominal cramps, water retention, headaches, depression, anxiety, breast pain, cramps or bloating. Not all women dealing with PMS would suffer from all of these symptoms at a given time. Instead, they vary from person to person and month to month. Accordingly, the herbal and natural remedies and supplements for PMS relief discussed below need to be taken based on specific symptoms and changed accordingly. However, some remedies are actually effective for all PMS symptoms. Talk to your gynecologist or herbalist as to which natural remedies are best for your case.
1. Evening primrose oil
Evening primrose supplements can help women who suffer from tender breasts or breast pain just before their period. Many women taking 3 g of evening primrose oil daily have reported that EPO is one of the best natural remedies for PMS cramps, moodiness, breast pain and fluid retention.
2. Take calcium and vitamin D supplements
Women who took calcium and vitamin D for over 3-4 months showed nearly 40% decrease in many pms symptoms.
3. Exercise for PMS relief
There is a strong link between obesity and PMS. Women who exercise daily, tend to balance their hormones which can prevent PMS. Yoga, walking, jogging, swimming, cycling and dancing are some great exercises recommended for alleviating PMS symptoms naturally. (Minimum 30 minutes 5 times a week).
4. Take Vitamin B6
Vitamin B6 is essential for natural PMS relief. B6 is linked with many symptoms of this syndrome including depression, fatigue, moodiness, irritability etc. Vitamin B6 must be especially taken by women who are on oral contraceptive medication. Dosage: 1.3 mg daily for women aged 19-50.
5. Chasteberry extracts
Chasterberry extract supplements are the most popular of all natural remedies for PMS. Cramps, moodiness, irritability and anger associated with the condition can all be countered by taking between 80-220 mg of Chasteberry extract or as advised by an herbalist.
6. St. John’s Wort
This popular depression remedy can also help relieve PMS depression and mood swings. Your homeopath will guide you to the right dosage. In general, you can safely take between 300-900 mg of St. John’s Wort for 2 menstrual cycles.
7. Gingko Biloba
This natural PMS relief supplement can help with breast tenderness and mood changes, anxiety, stress and other psychological symptoms of pre menstrual syndrome.
8. Dandelion tea
Drinking dandelion tea is especially great for relieving bloating associated with PMS. Drink 2 cups of dandelion tea in the weeks leading to the menstrual cycle.
9. Ground flaxseeds
Flaxseeds are rich in Omega 3 essential fatty acids which help acts as a balancer of imbalanced hormones. Flaxseeds also increase SHGB – the carrier for excess hormones- and processes and throws them out. Add ground flaxseeds to all your recipes or take ¼ cup ( 2 tablespoons) daily with a glass of water or juice.
Many American women are deficient in Magnesium. Low levels of this nutrient have been associated with depression, anxiety, bloating, cramps, fluid retention and mood changes. Take magnesium supplements for a minimum of 3 months to control PMS irritability and anger.
11. Vitamin E and super GLA
GLA is gamma linolenic acid. Together Vitamin E and GLA act as diuretics and help prevent PMS related bloating and fluid retention.
12. Black cohosh
Black cohosh is phytoestrogenic in action which means it has the same effects as that of natural estrogen. It is known to relieve night sweat, hot flashes, irritability, mood swings, insomnia, and pre menstrual dysphoric disorder or PMDD as well as menopausal symptoms. Typical dosage is 1000-1500 mg taken daily in 2-3 divided doses. (Note: in large doses, it could lead to upset stomach and headaches).
13. Avoid alcohol and nicotine
Some other lifestyle changes to alleviate PMS symptoms naturally include reducing your alcohol, and nicotine intake. Women who smoke and drink excessively are at a greater risk of hypoglycemia which can lead to unhealthy food cravings. Smoking can aggravate symptoms of PMS such as headaches, breast tenderness, cramps, stress and tension. Abstinence from both nicotine and alcohol can dramatically improve symptoms.
It has been noted that women having PMS tend to have elevated stress levels. Meditation can help reduce all the associated symptoms of stress like anxiety, sadness, excess crying, tension, mood swings, anger, irritability etc. Start a daily meditation practice by setting aside 20 to 30 minutes, morning and once again after work in the evening. Focus on your breath or chant religious/non-religious chants to reduce mental clutter and calm down frenzied thoughts.
15. Detox therapy
Heavy metal detoxification is also needed to chelate lead and other heavy metals which are associated with depression, anxiety, mood swings etc. So, from time to time, go on a juice only fast for 1 or 2 days. Make sure you drink plenty of water every day to eliminate toxins and do try to avoid all kinds of processed foods.
We hope these 15 natural PMS relief remedies help you. If not, it is best to get yourself evaluated by a specialist in order to diagnose the exact root cause of the condition.