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Natural remedies for premenstrual syndrome

Natural ways to relieve the symptoms of PMS

Premenstrual syndrome or PMS, is used to describe any physical or emotional symptoms that some women experience in the week or two before their period. Although not all women suffer from severe PMS, between 70% and 90% of women do suffer at least one of the symptoms.

Young woman sitting on edge of bed holding her abdomen to represent period pain and PMS

Common symptoms of premenstrual syndrome include mood changes, such as anxiety, depression and difficulty concentrating. Food cravings can also become apparent during that time of the month. Pain in the form of a headache, muscle pain and stomach cramps (or period pains) can also be a problem. Other physical effects include bloating, tenderness of the breasts and insomnia.

Although it’s tempting to seek medical treatment, especially if your symptoms are severe, it is worth considering a more natural approach. This can include changes to your diet and lifestyle.

Change your diet

The food that you eat can have an effect on the symptoms of premenstrual syndrome that you experience. It’s a good idea to eat smaller portions and reduce your salt intake to reduce bloating.

Artichoke is a natural way to beat the bloat, and can be found in Thisilyn Artichoke which helps to maintain healthy digestion. Always read the label.

Try to eat lots of fruit and vegetables and avoid caffeine and alcohol as these can interfere with your mood and energy levels.

Get lots of sleep

Woman sleeping in bed

One of the symptoms of PMS is fatigue, so it makes sense to try to increase your rest and relaxation in these weeks. This includes trying to get more sleep by going to bed earlier. Avoid drinking caffeinated drinks before bed or eating meals too late to ensure that you get a full eight hours sleep.

Do more exercise

Close up on woman's trainers walking to show exercise benefits

Doing moderate exercise at least two to three times a week is a good lifestyle choice regardless. But doing so during the time before your period starts will help to alleviate some of those premenstrual syndrome symptoms. In particular you should try to do aerobic exercise such as walking, running and swimming.

Natural remedies

There are several natural remedies and treatments for premenstrual syndrome that some women find beneficial.

Taking calcium is worth considering as the symptoms of PMS and calcium deficiency are very similar. Some believe that Vitamin E can help alleviate PMS. Taking magnesium can help if you retain water during your period. And Vitamin B6 can help to boost the effects of your magnesium supplements as well as being helpful with mood changes.

Evening Primrose Oil has also been found to help alleviate breast tenderness for some women.

Research suggests that Agnus castus may help to alleviate the symptoms of anxiety, irritability and mood swings that some women experience with PMS. PremHerb is a traditional herbal medicinal product used for the relief of the symptoms associated with premenstrual syndrome. Always read the label.

Natural remedies for premenstrual dysphoric disorder (PMDD)

Premenstrual dysphoric disorder (PMDD) is a much more intense form of PMS which can affect women in the week or two before your period starts. PMDD causes much more severe symptoms to PMS, including depression, irritability and tension.

Although we do not know for certain what causes PMDD, it’s thought that hormonal changes throughout the menstrual cycle may play a role.

As PMDD is a more severe form of PMS, natural remedies for premenstrual syndrome may help to reduce and ease the symptoms of premenstrual dysphoric disorder. However, if PMDD continues, you may need to consult your GP for further help with your symptoms.

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