It is that time of the month where normal situations become tough to be handled. Irritability, mood swings, anger, and sleeplessness are all symptoms of premenstrual syndrome. These are accompanied by headaches, emotional stress, shakiness and sweet cravings, edema, tender breasts and more. PMS is a problem that hits women just before the onset of menstruation and is usually a result of the imbalance of estrogen or progesterone hormones. As it comes every month, it can be very uncomfortable, but small changes in lifestyle and home treatments can help in coping with this problem.
Few Home Remedies For PMS Are
Try and exercise till the point of sweating and until there is a considerable increase in heart beat. Swimming, running, aerobics, cycling, kickboxing all increase the heart rate and releases endorphins which are natural painkillers and relaxes the muscle cramps. Stress is released from the body to induce better sleep and estrogen levels are reduced to bring relief in symptoms of PMS.
Reduce Salt Intake
Water retention and bloating is the result of excess salts in the body which should be flushed out. Even processed and canned foods lead to bloating as they contain sodium which can increase edema problems. Hence salt should be reduced in the diet one week before the onset of periods.
The intake of carbohydrate rich foods like grains, bread, and fruits should be increased as they are known to decrease the PMS symptoms and also boost the mood.
Drinking at least 8 glasses of water is recommended, especially for women who suffer from PMS issues. Water flushes out all the excess salts and toxins from the body and reduces problems of swelling and bloating.
Fruits and vegetables that are high in fiber should be introduced in the diet. First they provide nutrition to the body, and they keep the bowels healthy, help in flushing the extra estrogen out of the system, hence leading to a better metabolism.
Increase Mineral Intake
Vitamin A, B, C, calcium, magnesium should all be increased in the diet as they reduce the symptoms of PMS like irritability, cramps, headaches and also induces restful sleep which can calm the restless nerves and alleviate pain from the body.
The sleep pattern should be taken care of, during this time as 8 hours of sleep is a must which helps in reducing symptoms of PMS like tiredness and lethargy.
Eat Smaller And Frequent Meals
Eating heavy meal can interfere with the liver functions that can lead to a disruption in the level of hormones. Smaller meals at regular intervals can serve the body with its nutrient needs and also keep the stomach lighter which will help in easing the symptoms of premenstrual syndrome.
As the sugar cravings increase in this period, we should try and curb it as too much of sugar can lead to imbalance in the blood sugar levels in the body which can intensify the PMS symptoms making conditions worse.
Drink Green Tea
Green tea has powerful qualities to rejuvenate the mind and treat PMS symptoms and sleeplessness. Drink green tea several times a day to get relief from these symptoms.
Avoid Caffeine And Alcohol
The intake of tea, coffee and alcohol increases bloating and fluid retention in the body so they should be avoided around the onset of menstruation.
Meditation And Yoga
This is a proven therapy to resolve all mind and body issues. Yoga destresses the mind and keeps the body healthy. Meditation further reduces anxiety and induces restful sleep. If the body is healthy and the hormones are balanced, the body is better equipped to deal with PMS problems.