Top 5 ways to manage your PMS symptoms

Feeling anxious about approaching PMS again? Don’t worry, we get it. Dealing with PMS symptoms can be frustrating and stressful.

In order to help you create better coping strategies for menstrual symptoms, we’ve made a list of the top five home remedies for PMS relief. 

what is PMS? 

PMS or premenstrual syndrome is caused by a shift in hormone levels during the luteal phase of your menstrual cycle. There is no single diagnosis that fits all, and everyone’s PMS symptoms may look different. 

In order to identify whether the symptom can be attributed to PMS or not, it is recommended to record your signs and symptoms for at least two menstrual cycles in order to establish a pattern that’s unique to you. 

Some PMS symptoms include swollen or tender breasts, headaches, cramps, bloating, constipation or diarrhoea, mood swings and fatigue. 

The symptoms get worse as you get closer to your period. While there are ways to manage the symptoms through prescription and over-the-counter drugs, it’s always recommended to take a more holistic approach to managing PMS first.

Holistic PMS symptom management includes lifestyle changes which, more often than not, are very effective. 

Here’s the top five ways of managing PMS symptoms naturally

1) balanced diet 

Eating a well-balanced meal makes sure you have good nutritional support for PMS relief. It is important to eat foods that are rich in calcium and healthy fats.

Good dietary strategies for PMS include eating foods that are high in complex carbohydrates such as fruits, vegetables and whole grains, and making sure you’re getting enough Vitamin D. 

All of these are known to effectively reduce PMS symptoms. If you’re unable to get these through your diet, you should ask your doctor about dietary supplements for PMS relief.

Additionally, eating smaller, more frequent meals, and limiting salt and salty foods will help reduce bloating and fluid retention. It is also advisable to cut back on both caffeine and alcohol for coping with PMS discomfort.

Read our blog about 6 foods to eat on your period to learn more.

2) exercise 

A great way of balancing hormones naturally in PMS is through exercise. Incorporating even 30 minutes of walking, cycling, swimming or any sort of movement in your day can be an effective way of coping with mood swings in PMS.

Exercise and PMS symptom control go hand-in-hand because not only does exercise make you feel more energised, it also helps reduce stress by releasing endorphins. It is one of the best natural PMS remedies. 

Read this blog to learn more about planning your workouts according to your menstrual cycle

3) manage stress 

Stress can get in the way of your emotional well-being during PMS. In order to control stress levels and feel better physically and mentally, you can practise relaxation techniques for PMS. 

For example, acupuncture, mild massages and hot, long baths are effective ways of neutralising stress and controlling your PMS symptoms.

You can also practise meditation, hence drawing a link between mindfulness and PMS relief. 

Read our blog about how your period affects your mental health to learn more.

4) get sufficient sleep

One of the best PMS symptom alleviation tips is to get adequate sleep. It’s important to make certain lifestyle changes for PMS, including getting a little more sleep than usual during this time.

This is because your body is already tired, and if you don’t rest, it will not only be difficult to concentrate and regulate your emotions, but it will also make the PMS symptoms feel exaggerated. 

Sleep is the best self-care for PMS symptoms. If you have trouble sleeping, try the following tips: 

  1. Make sure you reduce lighting to low or complete darkness
  2. Step away from the screen at least an hour before bedtime
  3. Play some calming music or guided meditation
  4. Try to regulate the room temperature to make sure it isn’t too hot or cold

5) natural supplements

A variety of natural supplements for different vitamins and minerals can provide non-drug solutions for PMS.

For example, you can eat spinach and nuts for magnesium, potatoes and starchy vegetables for Vitamin B6, and dairy foods and green leafy vegetables for calcium.

As mentioned before, if you’re not  getting enough of the important nutrients from your diet, you can consult a doctor or nutritionist for alternate solutions.