Premenstrual syndrome (PMS) and Premenstrual Dysphoric Disorder (PMDD) are two conditions that burden a huge portion of the women population all over the world. Statistics showed that there is an estimated 95 percent of PMS plights and 5 to 10 percent incidence of PMDD among females of child-bearing age.
PMS refers to a series of physical, psychological and emotional symptoms that occur in one to two weeks pre-menstruation, which usually stop at the onset of the menstrual cycle. Women with PMS experience feelings of irritability, depression, exhaustion, as well as mood swings and heightened emotions. Other PMS symptoms include headache, changes in sleeping pattern, acne, food cravings, bloating, constipation, and weight gain.
Severe PMS symptoms that can disrupt daily activities and damage personal relationships fall under the category of PMDD. In PMDD, hormones are fluctuating, which causes extreme sadness, hopelessness, and moodiness. Women who suffer from PMDD are also excessively anxious, angry, and irritable.
5 Top Natural Remedies for PMS and PMDD
Treatments for both PMS and PMDD are directed at minimizing, managing and preventing symptoms. Below, we rounded up 5 top natural remedies for PMS and PMDD that can help.
1. Diet and Lifestyle Changes
In case you missed the memo, regular exercise and proper diet are essential to living healthy. Being physically active improves blood circulation, which allows you to sweat out your bloat and elevates your mood. A simple brisk walking routine in the morning should make a big difference. Eating the right kinds of food, on the other hand, is vital in reducing your stomach discomfort, weight gain, mood swings, and even fatigue.
Mindful meditation requires focus and concentration on breathing. Studies say that applied techniques during meditation are effective in reducing depression, anxiety, and stress.
Diffusing essential oils is being put to the mainstream because of the proven benefits of aromatherapy in improving physical and emotional health. Apparently, topical application and inhalation of essential oils such as chamomile, lavender, and clary sage are calming and can promote relaxation and provide relief from menstrual cramps.
4. Improve Sleeping Habits
Getting enough sleep is key to a healthy lifestyle. Poor sleeping habits often lead to increased irritability and fatigue because of exhaustion. Seven to eight hours of sleep is ideal for a person to function effectively.
5. Herbal and Nutritional Supplements
Nutritional supplements such as calcium, B-6 magnesium and L-tryptophan are effective at decreasing PMS and PMDD symptoms in some women. Research also found that herbal supplements such as chasteberry can be used in managing stress, irritability, mood swings, cramps, and swelling caused by PMS and PMDD.
But other times, herbal and nutritional supplements, as well as the other four natural remedies we mentioned above, are found ineffective. When this happens, physicians would prescribe non-natural remedies such as anti-depressants, birth control pills, and hormonal medications. And among the many hormonal treatments available in the market, progesterone intake is gaining popularity.
Progesterone and PMS
Progesterone is a hormone produced by the ovaries that works with estrogen in preparing the uterus for menstruation. Changes in progesterone levels can contribute to pre-menstrual symptoms and irregular cycles.
Some doctors prescribe progesterone products for intake in about a week before the onset of a woman’s period to help regulate menstruation and prevent PMS. But what you should know is that not all progesterone creams available in the market are created equal.
So, what’s the right progesterone cream for you? Because there’s a lot of progesterone cream choices made available today, you need to learn how to choose a product that delivers the most benefits and excellent results.
Our best tip is to look for USP on the label. USP stands for United States Pharmacopeia, which indicates that the progesterone used in the product was produced in the highest quality and purity. PMS Balance, Balance Cream and Fertile Balance are all made with USP natural progesterone that is identical to the hormone made by the body.
Although doctors prescribe herbal supplements, birth control pills, and hormonal treatments to alleviate symptoms of PMS and PMDD, it is still recommended to try natural remedies to reduce your symptoms. However, if you think that there’s no way natural treatments would work for you, always use medications and supplements as prescribed by your doctor and never exceed the recommended dosage.