PMS affects most women (the statistic is around 70%); Can you believe it? That means that there are some exceptionally gifted, bionic women out there who never feel a thing – Lucky/Shucky. The symptoms associated with PMS are caused by an imbalance of hormones. The hormones at play are Estrogen (excessive) and Progesterone (insufficient). The resulting changes to your physical well-being include, but are not limited to, low blood sugar levels and a change in your digestive system, involving the way your body metabolizes food. All of this leads to a change in our mental and emotional well-being, and quite simply put, you can start to feel like a bit of a mess. There’s an upside to all of this though, if you have the right tools and techniques and you are adhering to a healthy lifestyle; you can lessen most of these symptoms or even stop PMS before it starts.
Quick Tip: To combat low blood sugar in a pinch, pick up a bottle of juice. 125 ml or a half a cup is all you need (min.) in order to kick-start your body, and bring your energy levels back up to normal. This is a life-saver! Learn to recognize your symptoms, and pick up the juice as soon as you start to feel a bit rundown. Most café and coffee shops sell small juice bottles, so if you are on the go, stop in and get one, as soon as you need to. You need to catch this before it turns into an exhaustion headache that you can’t get rid of.
It is advisable to see your doctor if your symptoms are unbearable or if you experience fainting spells from the pain. Also, if PMS starts to interfere with your ability to go about your daily life, you should make an appointment to find out what’s going on. To help you with the more common symptoms of PMS, we have compiled a list of 20 Natural Ways to Beat Bloating & Improve Your Mood. We have divided that list into four sections: Vitamins and Minerals; Tea; Food and Extras.
Alleviate PMS Symptoms with These Remedies:
Vitamins and Minerals
2. Multi-vitamins – You need nutrients to relieve your symptoms. A multivitamin is a good way to make sure all of your bases are covered, in a basic, essential way. It’s a good start. Find a good one that you like, stick with it, and build from there.
3. Calcium – Prevent cramps, lower back pain, and help yourself with your own moodiness. Anxiety, mild depression (like the crying spells you get with PMS, for no apparent reason) can all be helped with some added Calcium. Don’t fret, wait it out, take your vitamins, and when sufficient time has passed, you’ll realize it was attributed to PMS. It can sometimes make you laugh when it’s all over - ‘Of course, PMS - Should’ve known.’ Calcium is also good for strong healthy bones, and it will give you great nails and pearly whites too!
4. Vitamin B Complex – If you are a vegetarian, we can’t emphasize enough how important your B12 vitamins are. The RDA is about 100 mcg per day, but your supplements will almost always have more, and you need it, if you are a vegan or vegetarian; You need more than most people because you aren’t eating meat. You will see a vast improvement in your energy level – so the tiredness and lethargy that you just can’t shake will soon be gone. It’s also good for preventing anemia.
5. Vitamin A – Deficiency in this vitamin is directly related to PMS symptoms. To curb this you need to supplement with 10 000 IU per day - So check your labels. Keep in mind, this is only during that time of the month, so you can scale back or return to your regular multi-vitamin afterwards.
6. Vitamin C – Are you drinking orange juice? It might be a good idea to wake up to a fresh glass each morning, during the time when you need it most. You need to supplement with this vitamin three times per day, for therapeutic use, meaning only when needed. We recommend taking a 1000mg tablet with breakfast, lunch and dinner throughout this phase.
7. Vitamin D – While you don’t need to supplement with high doses of this Vitamin, you do need some, so make sure you’re paying attention to your diet, and that should do the trick. Foods high in Vitamin D include: dairy products – we recommend soy milk or yogurt; whole eggs - don’t discard the yolks; and fatty fish, like Salmon. So treat yourself, have a healthy, delicious dinner of fresh, grilled salmon with roasted veggies, like broccoli; Serve it with some rice, sprinkled with flaxseeds, and you will feel like you are doing yourself a big favor. Hungry? Try these - We had to double check the price. At only $2 per pound this is a steal of a deal!
8. Essential Oil – Don’t forget about your essential oils, these will give you a blend of Vitamins all in one. Recommendations include, Sesame Seed Oil, Safflower Oil, Olive Oil and Avocado Oil.These oils are a source of healthy fat, and they are great for your hair and skin.
9. Milk Thistle – This one’s a bit hard to get down; we’ll be honest. However, it really does help to cleanse your liver and improve the functioning of your body. Milk Thistle assists with the metabolism of Estrogen. If this is out of whack, your mood will be all over the map! So take it, but only for ‘therapeutic’ use. Here - we recommend these instead of trying to chug back the liquid mush you get pushed into buying at the health food store. We get that it’s healthy, but don’t torture yourself if you don’t like the taste. You’re already irritable enough from all the PMS - Don’t start screaming your head off at inanimate objects.
10. Zinc – Not only will it help to relieve your symptoms, this is also very good for your skin. Zinc is the compound found in all of those little tubes of skin cream you buy over-the-counter to combat skin conditions like psoriasis and eczema. If you are suffering from breakouts or blemishes, during your time of the month, take some of this orally, and your skin should start to clear up.
11. Green Tea – Same thing. If your skin is an issue, resulting from PMS, get on the green tea. You can make a lovely iced green tea too, for it’s soothing effects - just chill it, and add lemon. You can make up an entire pitcher in advance, so you don’t have to start scrambling, looking for remedies, when you start to feel less than optimal. This also works wonders for relieving your stomach cramps. In terms of relief, green teal is mild.
12. White Tea – is Stronger. If you really can’t stand the cramping and bloating, switch to a cup of white tea, and your symptoms will be relieved. You should only use this one, as needed though. Consider it your maximum strength, natural Rx, and use it sparingly.
13. Chai Tea – Do you get migraines? Ugh. So do we - Seriously, Chai Tea. If you want to treat yourself to make yourself feel better, get a fancier blend from the high-quality store. Ask for the Chai Latte; it tastes like Pumpkin-Pie!
14. Corn Silk Tea – This is another great tip for reducing bloat, when you are retaining water. It’s high in potassium, and it’s also great for your skin. Full of vitamins and minerals, like Calcium, Thiamine, Riboflavin and Antioxidants, this is a very mild tea, that tastes extra good with honey; A Tablespoon will do you fine.
15. Bananas – PMS calls for potassium, and bananas have lots of it! Eat one per day to make you feel better. You can use it for cooking (they are great in your pancake batter), or toss it into a blender and make a smoothie. Mashed banana can also be used to replace the oil in any of your favorite, baking recipes, for a healthy alternative – just keep in mind that it will flavor the food.
16. Tofu – Another good thing, if you are having trouble with your skin, as a result of PMS - get a few blocks of Tofu. The medium to firm kind is best, if you are using it to cook with, and the soft variety is better for scrambling (i.e. instead of scrambled eggs). We like eating it straight out of the package because it will resolve your skin problems, just like that (We just snapped our fingers). If you don’t like it raw, cut it into small squares, and add it into a cup of miso soup.
17. Yams – Yams are a delicious alternative to baked potatoes because of their extra, soft texture and surprisingly, sweet taste. Rich in potassium, they help you to beat bloat, and alleviate symptoms like cramping and moodiness. They are also great to have for dinner, if you are experiencing restless sleep.
18. Exercise – We get it that you might need to take a day off, and that’s A-Ok; we’re all for it. However don’t miss too many days because exercise can actually help to make you feel better. Even if it’s just a walk outside, you need to keep your body working to keep it functioning at its best. So, take 1 or 2 days off, within a given week, but then get right back to it, so you don’t sit around tired, sore and zonked - That’s no fun.
19. Bubble Bath - Indulge – spend less time in the shower, and relax into a blissful, bubble bath. Eucalyptus scented bath products and oils will wash away tension and stress. The aromatherapy qualities of this stuff are incredible, and it’s great for headaches too.
PMS – Please More Solutions!
Moms, don’t be grouchy. Have fun with it, and if you have little ones, introduce them to Spirulina. It’s good for you, and it’s also a trick or treat with the kids because it’s green like seaweed. An antioxidant, high in iron, Spirulina helps to balance blood sugar and improves brain functioning. Added to a smoothie, it’s great for boosting your immune system, and leaves you feeling really good and calm.
No more scary Mummies
With just 33 calories, and 0 grams of fat, this is a healthier alternative to your usual, specialty coffee - which has anywhere from 150 – 400 calories, and up to 11 grams of fat. As a morning energizer, chock full of vitamins and antioxidants, especially B12, which is essential for vegetarians, Kombucha tea is, clearly, the healthier choice. So replace your coffee break and go on a Kombucha tea-spree! Your body will thank you.
Oh my Gosh – Stop with the cravings, already! Are we pregnant? Do you find yourself experiencing food cravings for plain, salty chips?
What are some of your favorite remedies for PMS? Do you have a secret indulgence? Comment below, and let us know. Keep it considerate and respectful (PMS – Provide Many Smiles), and remember that you are an important part of the Natural Beauty community. We love hearing from our readers.
Published by Jennica B.