Many women experience aches and pains, swelling, general malaise, fluid retention, frequent mood swings, and other symptoms a few days before menstruation. This condition is medically known as premenstrual syndrome (PMS), mainly caused by the female body’s hormonal changes during the menstrual cycle. Usually, with healthy lifestyle habits and some natural treatments, it is possible to deal with this condition and feel much better on those days of the month. At FastlyHealwe show you the most effective remedies for premenstrual syndrome.
Symptoms of premenstrual syndrome
The premenstrual syndrome (PMS) is manifested from the second half of the menstrual cycle and disappears after one or two days of the beginning of the rule. This condition affects each woman differently and can present itself through physical and emotional symptoms such as those detailed below.
The main physical symptoms that are experienced are:
- Swelling, pain, and tenderness in the breasts.
- General discomfort.
- Abdominal bloating and a sensation of gas.
- Constipation or diarrhea
- Back pains.
- Manifestations on the skin such as dryness or acne.
Among the emotional symptoms are:
- Ups and downs in mood.
- Low self-esteem.
- Sleep disorders.
- Difficulty concentrating.
Adopting the habits and measures shown in the following sections makes it possible to alleviate all these symptoms and feel better. However, if the pain is intense and limits the ability to perform daily tasks, it will be essential to consult a doctor immediately to receive the appropriate treatment.
Food to combat PMS
One of the most effective ways to combat PMS and alleviate the discomfort it causes is to watch your diet and make some crucial changes to your diet during those days. The recommendations of nutritionists take into account the following points:
- Follow a balanced and healthy diet, based mainly on consuming abundant vegetables and fresh fruit rich in fiber.
- Cook with little fat, preferably consuming lean meats and fish.
- Eat foods rich in essential fatty acids such as oily fish or raw seeds.
- Increase the consumption of vitamins and minerals present in whole grains, legumes, nuts, brewer’s yeast, and fish.
- Divide meals into more daily intakes but reduce the amount of each one to avoid binge anxiety.
- Drink plenty of water (between 1.5 and 2 liters) and healthy liquids such as juices, infusions, or broths.
On the other hand, it is advisable to reduce the consumption of salt, alcoholic and caffeinated beverages, avoid fats of animal origin, moderate the intake of dairy products (no more than two servings a day), and avoid consuming too many sweets. These products can worsen symptoms and promote illnesses such as swelling, headaches, or fluid retention.
Although it is not a direct cause of the premenstrual syndrome, stress influences its suffering by aggravating or intensifying its symptoms. It is recommended to reduce stress and nervousness levels during those menstrual cycle days. A good option is to opt for relaxation techniques, which can be practiced through disciplines such as yoga, Pilates, or another activity that encourages body relaxation.
Likewise, relaxing massages and breathing exercises that can be carried out just before sleep are good alternatives to promote sleep and rest.
To do physical exercise.
Among the best remedies for PMS is daily physical exercise. Why? By exercising the body, the production of endorphins is increased, hormones that influence well-being and make us feel much better; without forgetting that it is also a great therapy to reduce stress and improve mood.
In addition, the practice of physical activity reactivates blood flow by improving circulation, which is essential to combat swelling and fluid retention. With 30 or 45 minutes of physical exercise a day about three times a week, the symptoms of this condition can be significantly reduced.
Infusions to relieve PMS symptoms
Several medicinal plants are indicated for PMS thanks to their anti-inflammatory, antispasmodic, relaxing, and relaxing properties, which are excellent both to calm the discomfort of the days before menstruation and those that appear once the period has started. The most effective ones that can be used are:
- Chamomile: helps reduce inflammation, relieve pain and improve the functioning of the digestive system.
- Fennel: ideal for preventing menstrual cramps and reducing inflammation of the belly.
- Evening primrose: used to combat symptoms such as breast pain, swelling, mood swings, and irritability.
- Basil: thanks to its diuretic properties, it is perfect for promoting the expulsion of liquids and acting as a potent anti-inflammatory and natural soothing agent.
You should take one or two cups a day of one of these infusions to notice the improvement while the discomfort persists.
Another popular home remedy for relieving pain experienced in the belly area during PMS is the application of heat. It is something simple that works because it allows the contracted uterine muscles to relax and the discomfort to disappear gradually.
There are several ways to do it: placing a hot pack or plastic hot water bag directly on the lower belly area and another on the lower back. On the other hand, taking a bath with hot water for about 20 minutes is also an effective solution that provides general relaxation.
Evening primrose oil
Evening primrose oil has been proven to be one of the best supplements for women who have discomfort in the days leading up to menstruation. This oil contains polyunsaturated fatty acids and vitamin E, which are components that help combat symptoms such as bloating, fluid retention, and sudden mood swings.
Evening primrose oil is available in pearls or capsules and oil. It is recommended to consume it following the indications specified in the package insert and as part of a balanced and healthy diet. It is essential to consult with your doctor or nutritionist beforehand to ensure that taking this supplement does not pose any health risk.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.
If you want to read more articles similar to Remedies for premenstrual syndrome, we recommend that you enter our category of the Female reproductive system.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.