Natural ways to relieve symptoms of PMS

There are many products on the market that promise relief from cramping and bloating and other symptoms of PMS. For those women who prefer to use natural remedies to alleviate their PMS symptoms, there are also many tried and true home remedies that are effective.

PMS, or premenstrual syndrome, is really a group of physical, psychological and emotional symptoms, numbering over 150, which affects approximately 75% of women in the United States. It is believed by most researchers that premenstrual syndrome may be the result of women’s sensitivity to hormonal changes which take place each month during the menstrual cycle. These same scientists also believe that at the same time, the hormonal changes decrease the brains ability to make use of serotonin, a neurotransmitter found in the brain which is responsible for controlling mood swings, anxiety and weight gain.

In several studies done within the past 10 years researchers have found that women who experience symptoms of premenstrual syndrome had lower levels of calcium than women who don’t. The studies also found that women who took calcium supplements reduced the severity of their PMS symptoms. In one study, researchers found that 300 mg of calcium carbonate, taken four times a day throughout the menstrual period appreciably reduced depression, mood swings, food cravings and bloating.

Another naturally occurring mineral, magnesium, has shown good preliminary results for relieving symptoms of premenstrual syndrome. In one study, 32 women use 360 mg of magnesium three times a day from Day 15 to the beginning of their menstrual period. These magnesium supplements were found to significantly improve there are emotional changes. In another study researchers found that magnesium significantly reduced weight gain, swelling and bloating, and breast tenderness.

Women diagnosed with heart or kidney disease should consult their physician before taking any extra calcium or magnesium since the minerals have the potential to interfere with medications that is already being taken. Excessive amount of magnesium and calcium also have side effects which include diarrhea, nausea, vomiting, low blood pressure, slowed heart rate, and confusion.

Although there is no scientific evidence to show any benefits in the use of acupuncture for premenstrual syndrome, there have been reported case studies that indicate that acupuncture, in combination with an exercise program and breathing exercises, will help to lessen the symptoms of PMS.

Another important natural remedy that can be used, and should be used, for the treatment of premenstrual symptoms is dietary changes and lifestyle choices. By reducing sugar and salt intake, eating smaller frequent meals to stabilize blood sugar, eliminating caffeine which can aggravate anxiety, depression and breast tenderness, increasing fruits and vegetables, avoiding alcohol and tobacco, and reducing the intake of fatty foods can decrease the degree and severity of the symptoms of PMS.

Regular aerobic exercises such as walking, jogging, cycling or swimming have been found in studies to decrease the experience of emotional and physical symptoms of PMS. The studies also found that it was the frequency of the exercise is not the intensity that matter in reducing the PMS symptoms. Strenuous exercise at least 30 minutes three times a week is enough to improve cardiac health and reduce the risk of stroke and peripheral vascular disease as well as diabetes and high blood pressure

To minimize the symptoms of PMS, women should also avoid empty calories such as soft drinks, sweets containing refined sugars, and reduce dairy products from the diet each day since lactose tends to block the body’s ability to absorb magnesium which helps to regulate estrogen levels in the body.

More importantly women should shut themselves in and isolate themselves from contact with the outside world, believing that they are the only ones experiencing the symptoms of premenstrual syndrome. Acknowledging that they are suffering from premenstrual syndrome with their spouses, friends or coworkers, can help to lower the emotional stress of all concerned, as well as help them maintain relationships with friends and relatives. It may be that some women will find it beneficial to get the support of premenstrual syndrome self-help groups to share their experiences.