Premenstrual syndrome (PMS)is a series of symptoms that most women get for a week or two before their period. Over 90% of women say that they experience some of these symptoms. These symptoms can include headaches, bloating, moodiness, and cramps. The severity of PMS symptoms can vary.
For some women, these are slightly annoying. However, these symptoms can become so severe that women miss school or work. If you suffer from PMS and the symptoms are affecting your quality of life, there are some tips for PMS relief for women that you can consider.
5 Tips for PMS Relief for Women
Depending on the severity of the symptoms, there are some tips for PMS relief for women that you can consider using to address the problem. Here are some of the most helpful tips used by women to reduce the severity of PMS.
1. Reduce your stress levels
If you are struggling a lot with PMS, it can become more stressful for you. Researchers have found that higher stress levels can be a major reason for these symptoms getting worse. If you are facing these symptoms a lot, you should consider taking up practices that can help you relieve stress.
Try to identify the main sources of stress and see if there are practical ways to reduce stress. Stress reduction practices like yoga and therapy can also help you relieve stress.
2. Try getting regular exercise
If you get menstrual cramps that are getting worse, exercising might seem like the last thing you would want to do. However, regular exercise can encourage your body to release more serotonin. Boosted serotonin levels can help regulate your moods and counteract the PMS.
3. Eat a regular and healthy diet
Consuming healthy meals regularly can help you get all the necessary nutrients that can regulate stress hormones. A proper diet can also help keep estrogen and progesterone hormone levels in balance.
4. Use the right supplements with your diet
Magnesium is often considered to be an important part of the diet because it can help you achieve more restful sleep, and it has soothing effects. Increasing your intake of magnesium is one of the tips for PMS relief for women. Ideally, you should consider eating foods rich in magnesium. However, you can take supplements that include magnesium to help. You should also consume the right levels of calcium and B vitamins because they play an important role in regulating your mood.
5. Reduce alcohol, sugar, and caffeine intake
Excessive alcohol, sugar, and caffeine consumption can have a detrimental effect on your body. Research has observed that high sugar intake is linked with more severe physical PMS symptoms. Regulating your sugar intake and opting for sugar-free recipes with a combination of a healthy diet can help counteract PMS symptoms. Caffeine is a stimulant that can have several positive effects. However, it can contribute to higher stress levels and worsen PMS symptoms in large quantities.
Your liver has to work a lot harder to process alcohol and break it down. Consuming alcohol can affect your liver's ability to detoxify hormones in your body that are no longer necessary. Additionally, a busy liver can cause blood sugar fluctuations. Drinking plenty of water and reducing your alcohol intake is a very helpful tip for PMS relief for women.Depending on the severity of your symptoms, these tips for PMS relief for women can vary in their effectiveness. If your PMS is disrupting your life, you should consider talking to your gynecologist to help reduce your symptoms so you can live a healthier, active, and happier life.