Do you suffer from headaches, mood swings, fatigue, or sleep disorders?
Discover the causes and natural treatment for premenstrual syndrome.
What are the Causes of Premenstrual Syndrome?
Over 40% of the population of women suffer from PMS.
This problem is mainly caused due to a hormonal imbalance created in the body, one to two weeks before menstruation.
Other factors that may lead to PMS are low levels of certain vitamins and minerals, consumption of salty foods, drinking caffeine and alcohol, and psychological effects.
The symptoms of the premenstrual syndrome include:
- Headache – Usually, the pain is located on the sides of the head and above the eyes
- Edema and muscle aches
- Acne
- Swelling
- Mood swings between depression, anxiety, and nervousness
- Dysmenorrhea
- Increased appetite and a lust for sweet.
- Fatigue and dizziness
- Congestion in the chest
- Sleep Disorders
- Gastrointestinal changes such as constipation or diarrhea.
- Difficulty concentrating
Basic Rules to Avoid the Premenstrual Syndrome
Exercise
The idea that exercise can be used to treat illness is not properly valued in the medical world.
Several studies were conducted to evaluate the effect of aerobic activity on the severity of the premenstrual syndrome.
These studies clearly show that active women suffer less than those who live a sedentary lifestyle.
It seems that the frequency rather than the intensity of exercise reduces symptoms related to the behavioral and emotional aspects and the physical symptoms that appear during menstruation.
The ability of exercise to influence on PMS symptoms is related to balancing estrogen levels and raising endorphin levels.
In addition to the proven benefit of aerobic exercise, from the clinical observations, practicing yoga and tai chi can also be effective in relieving symptoms if they are performed frequently.
Foods You Should Add or Remove from Your Diet
Recommended Foods for the Treatment of Premenstrual Syndrome
Meals based on high in dietary fiber help balance blood sugar, treat digestive disorders, and reduce the metabolic load on the liver.
You should eat a lot of vegetables, fruits, whole grains, legumes, nuts, and seeds and season your meals with herbs.
These foods are also rich in magnesium which means that they can also contribute to your relaxation and therefore relieve bloating and fluid retention.
The broad bean, which is rich in L-Dupa, a source of dopamine, may also have the same effect.
Fermented soy products such as tofu, Tampa, and miso may also prevent the onset of premenstrual syndrome, as they contain phytonutrients that help maintain the hormonal balance in the body.
Try to eat at least two servings of leafy vegetables daily.
Leafy vegetables are a good source of calcium, which strengthens and calms the nervous system.
Also, some leafy vegetables (such as parsley or coriander) have a diuretic effect.
Essential fatty acids found in flaxseed and flaxseed oil will help reduce the PMS symptoms.
Mix one teaspoon of ground flaxseed with a glass of water, and drink daily.
Flax seeds help in the proper metabolism of the hormone estrogen.
Vitamin B6 has been found to significantly reduce the symptoms of premenstrual syndrome.
Add wheat germ, which is rich in this vitamin, to one of the meals during the day.
Foods To Avoid
Avoid stimulating foods, such as foods contain caffeine, alcohol, salt, and refined sugar.
Processed and sugar-rich foods encourage inflammation in the body so it is best to avoid them these days.
According to Chinese medicine, most cases of premenstrual syndrome come from fire.
These foods ignite a fire in your body.
Reduce intake of sodium-rich foods, such as pickles, nuts, snacks, and processed foods, since they cause fluid retention and high blood pressure.
If you suffer from diarrhea, you should avoid foods rich in dietary fiber that accelerate intestinal activity, such as fruits and vegetables.
However, rice, oatmeal, and cooked root vegetables, like sweet potatoes, carrots, and potatoes, will soothe the digestive system.
You should also avoid cow’s milk products.
They contain growth hormone, which is given to the cow to increase milk production.
This hormone disturbs the hormonal balance in the body.
Hydrotherapy
When having hard days. take a dip in a hot tub.
Swimming or exercising in water will ease the pain and both are recommended these days.
Home Remedies for Premenstrual Syndrome
A Treatment for Premenstrual Syndrome Using Herbal Infusion
Mellisa
Melissa, in addition to being tasty, also has a calming effect, improves the digestive system, has an anti-spasm quality, and facilitates menstruation.
Therefore, a treatment using melissa can relieve menstrual pain, irritability, and restlessness associated with premenstrual syndrome.
Moreover, melissa treats the digestive system and may help with abdominal pain caused by stress, distress, and emotional indigestion of things.
Fennel seeds, Nettle, and Parsley
Using fennel seeds can assist with emotion regulation in situations of anxiety, depression, and mood swings.
This is thanks to the hormonal balance property of the seeds.
Nettle and parsley are diuretic plants, therefore can be used to release the fluids stored in your body, in a case of edema or swelling.
Making the Herbal Infusion
Use dried plants for the infusion.
Simply add any of the herbs mentioned above to a glass filled with boiling water, and cover the glass.
Leave the plant in the water according to the following times:
- When using the plant’s leaves – 4 hours.
- When using the flowers – 2 hours.
- Seeds should be left in the water for 30 minutes.
Strain and drink the fluids.
You may keep the infusion in a refrigerator for up to 48 hours.
Bandages
In the case of tenderness and swelling in the breasts:
Apply a saline solution to cloth bandage(33% magnesium sulfate solution) and place it on the breasts.
The high concentration of salts in the solution contributes to the excretion of fluids and can be purchased at any pharmacy.
To maximize the effectiveness of the treatment, soak a towel or pad in the liquid, and store it for several hours in the freezer.
Then place the towel on the breast and leave it for a few hours.
Hot Bottle Treatment for Premenstrual Syndrome
Start this treatment 5 days before menstruation.
Take a plastic bottle and fill it with warm water at a temperature that will be pleasant for your body.
Of course, don’t use too hot water, so that the bottle won’t melt and deform.
Roll it over your stomach for 15 minutes.
Repeat this treatment daily and quit it when menstruation begins.
