Top 5 Natural Remedies for Premenstrual Syndrome (PMS) [2021]

 As your monthly cycle comes and goes, it can be hard to keep up with all the mood changes, bloating, body aches, food cravings, and more. Feeling like you're on an emotional roller coaster? Premenstrual Syndrome (or PMS) can be a harrowing experience for women. While there are several pharmaceutical-grade medications for PMS, most of these drugs cause several adverse reactions - from drowsiness to more threatening cases like liver toxicity.

Luckily, many natural remedies can help us feel better during this tumultuous time. In this blog post, I'll unveil five natural remedies for PMS that'll help you feel more relaxed and comfortable.

What is Premenstrual Syndrome (PMS)? 

Premenstrual Syndrome, commonly shortened to PMS, is an umbrella name for a collection of emotional, physical, and psychological symptoms women experience before the start of their menstrual cycle.

The symptoms usually begin to set in a few days before your Auntie Flo and cease at the start of menstruation. Although the symptoms are seemingly short-lived, those 'few' days can be hellish for some ladies.

What Are The Symptoms of PMS?  

 

 Averagely, menstruation spans 28 days. But you may begin to notice somebody changes one or two weeks before the actual flow begins. Premenstrual symptoms are both emotional and physical.

Physical PMS symptoms include:

  • General weakness
  • Headache
  • Muscle pain
  • Abdominal bloating
  • Sore breasts
  • Acne flare-ups
  • Bowel inconsistency – diarrhea, constipation

    Emotional PMS symptoms include:

    • Crying spells
    • Heightened anxiety
    • Mood swings
    • Food cravings
    • Depression
    • Irritability
    • Social disconnect
    • Insomnia
    • Lack of focus

      Although the list is exhaustive, most times, you'll only experience a handful of mild symptoms. The symptoms vary across women, and some months' can feel more intense than others.

      Traditional PMS Treatments (And Their Side Effects) 

      Too often, a script happy physician may prescribe conventional drugs, especially for severe cases. Most of these drugs are made with synthetic ingredients and often come with their own list of side effects. 

       

      Common pharmaceutical prescriptions for PMS include:

      Antidepressants

      Antidepressants are usually the first recommendation for severe PMS and PMDD symptoms.

      Paroxetine (Pexeva, Paxil), Fluoxetine (Sarafem, Prozac), Sertraline (Zoloft), and other Selective Serotonin Reuptake Inhibitors (SSRIs) are common antidepressants prescribed for mood-related PMS symptoms.

      NSAIDs

      Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) are usually administered before or during one's period. 

      Medications in this category include ibuprofen and naproxen sodium which are known to relieve breast sensitivity and ease pain and cramps.

      Diuretics

      Diuretics are water pills that help your body expel excess fluid through the kidney.

      Diuretics are usually considered in cases where workouts and reduced salt consumption do not yield much in reducing swelling, weight gain, and bloating.

      Spironolactone is a common diuretic used for PMS symptoms.

      Hormonal contraceptives

      Hormonal contraceptives can help relieve PMS symptoms by stopping ovulation.

      However, women have given conflicting reports on the success of using these pharmaceutical prescriptions for PMS symptoms.

      Side Effects of Pharmaceutical Medications for Premenstrual Syndrome(PMS)

      In most cases, these go-to medications leave a range of debilitating side effects, including:

      • Headaches
      • Drowsiness 
      • Decreased sexual urge
      • Irregular periods or extra bleeding 
      • Weight gain 
      • Insomnia 
      • Loss of appetite 
      • Anxiety 
      • Blood sugar imbalances 
      • Vomiting 
      • Nausea

        To mention a few

        Besides these short-term reactions, health experts strongly warn that regular and/or extensive use of antidepressants, NSAIDs, and related pharmaceuticals may cause a range of long-term effects, including

        • Stomach ulcer
        • Gastrointestinal (GI) bleeding 
        • Worsened asthma symptoms 
        • Increased risk of stroke and heart attack
        • Liver damage
        • substance dependence and addiction.

          Resultantly, there has been an increasing search for safer, more natural, and equally effective alternative remedies for Premenstrual Syndrome symptoms. 

          Thankfully, a convincing lot of studies and anecdotal evidence support some natural remedies for premenstrual changes in women.

          5 Natural Remedies For PMS 

          Now, let's go over our favorite five practical natural tips that you can implement to improve your experience before, during, and even after your menstrual cycle.

          1. Screen Your Diet

          Our diets can relieve or worsen PMS symptoms. Talking diet restrictions, the rule of thumb says to cut down on sugary foods and up your complex carbohydrate portions.

          During this period, foods like vegetables and fruits are known to have anti-oxidant and anti-inflammatory properties and are helpful in reducing PMS symptoms. Whole grains, barley, and beans are a fantastic source of fiber and help in maintaining a regular digestive flow. 

          Here are other key dietary rules to note:

          • Screen out alcohol and caffeine from your meals. These common ingredients in drinks can exacerbate PMS symptoms such as insomnia and irritability.
          • If you experience swollen feet and hands, tender breasts, and bloating, reduce the intake of conventional table salt. They promote fluid retention and aggravate these problems. Instead, consider using top-quality Himalayan pink salt or sea salt – they do not contain the aluminum properties that alter your body's average water level.
          • Smaller, more frequent food servings will also help reduce bloating and stabilize your blood sugar level throughout the day. Larger portions may worsen your troubles. Eat less, more often.
          • Choose calcium-rich meals. If your regular diet is calcium-deficient or you can't stand dairy products (which are vital sources of calcium), consider using calcium supplements.

            2. Explore Aromatherapy

            Aromatherapy involves the use of scents to boost emotional and physical wellness. Essential oils are the mainstay of this age-long healing practice. 

            These plant-sourced all-natural oils are widely used and exceptionally effective in managing specific PMS symptoms, including cramps, depressed feelings, mood swings, nausea, etc.

            From the myriad of essential oils available, here are some choicest options for PMS symptoms:

            • Lavender oil
            • Thyme oil
            • Grapefruit oil
            • Black pepper oil
            • Peppermint oil

              Interestingly, all these oils can be found in MOXE's premium essential oil blends. 

               

              To apply essential oils for PMS, simply add some essential oil drops in a warm bath or an essential oil diffuser and inhale as the soothing fragrance covers your room.

              Better still, consider MOXĒ Frost Nasal Inhaler, a portable tube that contains cotton wick soaks with our blend of essential oils - predominantly Peppermint Oil. Its small size and portability allow for direct inhalation of essential oils to ease your PMS symptoms at any time and any place. No mess or batteries.

              3. Exercise Regularly 

              Studies show that physical activities can be an ace remedy for premenstrual symptoms. Regular workouts can help relieve pain and enhance mood.

              Consider aerobics like jogging, brisk walking, cycling, swimming – they all promote the production of dopamine, endorphins, and serotonin, which, in turn, boost mood, sleep, and energy.

              Yoga has also shown promising results in reducing menstrual discomfort and improving physical functions. 

              These physical activities can significantly reduce cramps, tiredness, abdominal swelling, and breast tenderness if done regularly.

              That said, avoid excessive workouts. Moderacy works better here. Thirty minutes walking/cycling/swimming thrice weekly will suffice.


              4. Meet a Talk Therapist

              Research shows that talk/cognitive therapy works as an effective antidepressant and can help relieve some PMS problems. 

              Talk therapists provide techniques to help women manage depressing thoughts, mood swings, and related psychological concerns that forerun menstruation.

              Cognitive therapy usually involves you talking with a professional therapist about your inconsistent emotions. This may happen in groups or one-on-one.

              The therapist partners with you (recommending practical techniques) to help modulate your negative thought patterns and address conditions that arouse such undesirable feelings. 

              Cognitive therapy practically helps you adopt a new pattern of thinking, which, in turn, modulates your feelings and behavior. 

              5. Take Supplements

              Certain dietary nutrients can help manage PMS. Whole fresh foods are your most trusted natural source of all needed vitamins, nutrients, and minerals.

              But where such natural foods are unavailable or insufficient, consider these supplements:

              Magnesium: about 360 mg of magnesium should relieve tender breasts and bloating.

              Calcium: up to 1,200 mg of calcium daily may alleviate emotional and physical symptoms.

              Vitamin B-6: about 100 mg daily dose of B-6 vitamin can help manage irritability, fatigue, and sleeplessness.

              That said, before you opt for any supplement, remember that the FDA does not vet their quality and purity. So, do your homework before you settle for any product or brand.

              Also, discuss with your physician before using supplements for PMS, especially if you're on another medication or managing other health conditions.

              Bonus: Rest

              Of course, our everyday lives as women are ridden with stressors. Sadly, high-stress levels can increase PMS severity significantly.

              As much as you can, cut down on whatever may potentially heighten your stress level as your monthly visitor approaches.

              I strongly recommend natural stress management techniques like infusing essential oils into your daily routine. These oils help relieve stress and related symptoms, including mood swings, depression, and tiredness.

              For instance, MOXĒ Dream Essential Oil is an essential oil blend that highlights sleep-promoting oils, including Lavender which can be diffused in your room to calm the mind and body. Such is a perfect go-to when your body says it needs to relax, thereby reducing your PMS symptoms.

              When to Seek Medical Help

              At any point your symptoms become unusually discomforting or more severe, discuss with your doctor (preferably a gynecologist) or midwife.

              Remember, we're about all-natural remedies. So, I'll recommend that you discuss with an organically-inclined health expert. Too often, conventional prescriptions are birth control pharmaceuticals used as one-cures-all across all hormonal concerns in women – there seems more to it than that.                                                                                                                                                                                 

              Closing Thoughts

              PMS is an unavoidable part of life for many women, but it doesn't have to be debilitating.

              The syndrome typically begins about two to three days before menstruation (although this may vary from person to person) and lasts until ovulation occurs (about 14 days). Symptoms can include any or all of these: heightened emotions; mental fog; physical pain, breast tenderness; headaches, etc.

              Hopefully, this article has given you some practical natural tips to handle PMS symptoms without any notable adverse reaction. To recap:

              • Be selective in your diets
              • Use essential oils
              • Exercise regularly 
              • Try talk therapy 
              • Use supplements 
              • Rest

                If you’re looking for more natural ways to improve your health, visit our website! We sell several top-quality essential oil blends and organic products for all-round healthiness. Also, feel free to explore our resource bank to know more about how to get the best from these natural applications. 

                Related Articles:

                Essential Oils for PMS Symptoms

                How to Use Essential Oils for Sex

                Best Essential Oils for Female Stimulation

                Leave a comment