PMS ( Premenstrual Syndrome)

            Cycle Health  

What is PMS?

Premenstrual syndrome (PMS) is a monthly pattern of symptoms that start about a week before your period. These symptoms tend to go away within four days after starting your period.

For many people, PMS causes both physical and psychological symptoms, including:

• bloating
• digestive issues
• headaches
• breast tenderness
• mood swings
• irritability
• anxiety
• insomnia
• confusion
• depressed mood

The severity of these symptoms varies from person to person. Some people also experience a more severe form of PMS called premenstrual dysphoric disorder (PMDD). People with PMDD experience at least five of these symptoms. The symptoms are often incredibly intense and get in the way of day-to-day activities.

Experts aren’t sure about the exact causes of PMS or PMDD. Although, they’re likely related to changes in your levels of estrogen and progesterone, two hormones that play a big role in your menstrual cycle. There may also be other factors involved.

I explain natural supplements that effectively reduce PMS symptoms and how to use them safely.

1. Calcium

People with PMS symptoms often don’t get enough calcium from their diet. Calcium levels may also change throughout your menstrual cycle.

A 2017 clinical trialTrusted Source found that calcium supplements helped to reduce some symptoms of PMS, like bloating and fatigue. More so, they concluded that calcium supplementation was effective for reducing psychological symptoms, including sadness, mood swings, and anxiety.

You don’t have to start with a pill if you’re looking to up your calcium levels. Start by adding some calcium-rich foods to your diet. If that isn’t doing it, calcium supplements are available.

How to take it: Start by taking 500 milligrams (mg) per day. It’s good to keep in mind that the daily recommended allowance for calcium in adults ranges from 1,000 to 1,300 mgTrusted Source, depending on your age and sex.

Safety: Calcium supplements are safe for most people, but they may cause constipation in higher doses. Talk to your doctor if you take any other medications, including thyroid hormones or antibiotics. You may need to take them at different times of the day. You should also not take supplements if you’ve had kidney stones or other health issues. Talk to your doctor if you’re unsure.

2. Vitamin B-6

Vitamin B-6 is involved in the production of neurotransmitters, which play a big role in your moods. Vitamin B-6 is a water-soluble vitamin found in many foods you eat, including:

• chickpeas
• tuna, salmon, and other fish
• potatoes and other starchy veggies
• beef liver and organ meats

Many breakfast cereals are also fortified with this essential vitamin.

Several small studies have found that taking a daily vitamin B-6 supplement may help with many of the psychological symptoms of PMS, including moodiness, irritability, and anxiety. However, conclusions are still limited due to poor quality of the current research.

How to take it: Daily intake of water-soluble vitamins is needed because the body doesn’t store B-6. If you can’t get enough from your diet, supplement with 50 to 100 mg per day. Always follow the manufacturer’s dosage guidelines.

Safety: Don’t take vitamin B-6 supplements if you take cycloserine, anti-seizure medications, or theophylline.

3. Magnesium

Some women with PMS may have low levels of magnesium. With this in mind, a 2010 studyTrusted Source found that supplementing with a combination of magnesium and vitamin B-6 helped participant’s ease their PMS symptoms, including depression, anxiety, insomnia, water retention, and breast tenderness.

Foods high in magnesium include:

• almonds
• green leafy vegetables
• peanuts

If you want to try the combination used in the study, you can buy supplements that combine magnesium and vitamin B-6 in a single tablet here.

How to take it: Take 200 to 250 mg per day, keeping in mind that the average daily recommendation for adults should be around 300-400 mgTrusted Source, depending on age and sex. Always follow the manufacturer’s dosage guidelines.

Safety: Talk to your doctor before taking a magnesium supplement if you also take proton pump inhibitors, diuretics, antibiotics, or bisphosphonates. If you take any of these, you may still be able to take magnesium supplements, but you’ll likely need to take them at different times of day.

How to find relief??

Finding relief from PMS symptoms is all about practising good self-care techniques.

There are tons of healthy habits that you can practice to lessen the severity of your symptoms and help you feel happier and healthier overall!!

👉 Do exercise property

👉 Eat a well balanced diet 

👉 Stay hydrated

👉 Do things that help you feel relax

Also try to avoid things that tend to make symptoms worse such as:

• Smoking
• Stress
• Lack of sleep
• Too much salt
• Alcohol