Premenstrual syndrome is a collection of symptoms or complications related to the menstrual cycle. It usually occurs during the period of 7 to 14 days before the onset of monthly bleeding. It is an extremely common yet exasperating problem among women but most us budge away from discussing it or finding solutions because of the stigma attached to it. The change in the level of hormones during the menstrual cycle is one of the main reasons of premenstrual syndrome, but other reasons include deficiency of vitamins and minerals, water retention and excessive dependence on alcohol and caffeine. The best way to treat premenstrual syndrome is through time tested herbal remedies that actually work and have no side effects.
Common Symptoms of PMS
It is extremely difficult to explain the symptoms of premenstrual syndrome as it varies from woman to woman, and a woman can experience different kinds of complications from cycle to cycle. It comprises of a set of physical, emotional and psychological disturbances which sets in from the time of ovulation and continues till the onset of menstrual flow. Some of the common symptoms include:
- Breast tenderness and swelling
- Abdominal pain and cramps
- Mood swings
- Water retention
Effective Herbal Remedies for Relieving Premenstrual Syndrome
When it comes to complications of PMS, it is best to resort to natural remedies. These herbal remedies for premenstrual syndrome are not only effective but are absolutely safe with no side effects.
Chasteberry is an effective natural remedy for premenstrual syndrome. Scientifically known as Vitex agnus-castus, it is a rich source of flavonoids – vitexin and casticin. Certain chemicals present in chasteberry have effects on the pituitary gland that controls the hormone levels before and during menstruation. It works effectively in treating mood swings, depression, headache, sore breasts. The recommended dosage of chasteberry is 80 and 220 milligrams. It is also available in the form of pills.
Maca (Lepidium meyenii) is an herbaceous biennial plant whose roots can be used effectively for premenstrual syndrome treatment. It helps in boosting hormone production and libido and treats complications related to menopause. Maca helps in correcting hormonal imbalance and relieves anxiety and depression. It has also been found beneficial for improving bone health and boosting the functions of the immune system. The recommended dosage of maca powder is 1 tablespoon with a glass of water in the morning.
Another potent remedy to treat menstrual cycle symptoms is wild yam or Dioscorea villosa. This herbal remedy has been used for ages to treat digestive disorders and labor pains. The root of wild yam has the capacity to control the level of sex hormones and estrogen. The anti-inflammatory agent present in wild yam reduces the abdominal pain associated with premenstrual syndrome. Applying the paste of wild yam roots helps in relieving soreness of breasts. The best way to use wild yam for PMS is to consume it in the form of supplement or pills because it is difficult to know the right dose.
St. John’s Wort
The flowering herb St. John’s wort (Hypericum perforatum) has been used for ages to treat depression and anxiety. The potent antidepressant quality of the herb can be used effectively to treat symptoms of PMS such as mood swings, anxiety, depression and irritability. The daily recommended dosage of St. John’s wort is 300 milligram that can be taken directly or through supplements in the form of tablets.
Black cohosh (Cimicifuga racemosa) is yet another herb with great medicinal value that can be used to treat premenstrual syndrome symptoms effectively. The non-steroidal anti-inflammatory properties of this herb make it a natural pain-killer that has been used for centuries to treat muscle pain and cramps. It also works effectively in treating menstrual cycle pains, excessive bleeding, headaches and menopausal hot flashes. Black cohosh functions as a phytoestrogen that acts very much like estrogen and restores the balance of hormones in the luteal stage that relaxes muscles, relieves cramps and prevents mood swings. The best way to consume Black cohosh is in the form of tea. Boil a cup of water and add 1 teaspoon of Black cohosh root powder to it, let it simmer for 6-7 minutes and your tea is ready.
Evening Primrose Oil
The benefits of evening primrose oil for health are numerous. It can be used effectively in treating chronic headaches, symptoms of menopause, PMS, and it also functions as a natural remedy for pimples and acne. The GLA (Gamma-linolenic acid) present in evening primrose oil restricts the release of prostaglandins during menstruation that cause inflammation and thus relieves abdominal pain and muscle cramps. It also helps with premenstrual breast tenderness. The suggested dosage of evening primrose oil is 3-4 grams daily during periods.
Minerals and Vitamins
It is important to have a well-nourished diet rich in essential minerals and vitamins in order to control the PMS symptoms. Minerals such as calcium, magnesium and nutrients like vitamin E and vitamin B6 have amazing health benefits and can go a long way in alleviating mood, relieving depression, abdominal pain and cramps. Make sure to have at least 1200 milligrams of calcium, 200 milligrams of magnesium paired with vitamin B6 and 400 IUs of vitamin E on a daily basis from foods sources or supplements in order to relieve the symptoms of premenstrual syndrome.
Easy Tips to Relieve PMS
A few healthy lifestyle changes and regular exercise can go a long way in relieving the complications of premenstrual syndrome.
- Follow a regular exercise regime
- Plan out a well-balanced diet and stick to it
- Cut down the intake of salt and sugar
- Go low on fats
- Reduce the intake of caffeine and alcohol
- Include whole grains, fruits, vegetables and cereals in your diet
- Eat six small meals rather than three big ones
- Have at least eight hours of uninterrupted sleep
- Practice stress management
Try out the all-natural remedies and include these nutrients in your daily diet to get relief from headaches, migraine, mood swings, abdominal pain and other health conditions related to premenstrual syndrome.