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Home Remedies for Premenstrual Syndrome

Home Remedies for Premenstrual Syndrome
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What is Premenstrual Syndrome?

It has been reported statistically that approximately 75% of women encounter one symptom from the premenstrual syndrome or PMS each month. This condition is the most common among women from late 20s to mid-40s[1][2].

What cause Premenstrual Syndrome?

It is unclear of the exact cause for PMS; however, it is believed to be associated with changes in the levels of hormone at the week prior to your period. Also factors such as stress, poor diet, high index of body mass, hereditary factors and environmental toxins can trigger this problem.

Symptoms:

You will find yourself looking at a wide range of symptoms such as irritability with mood swings, water retention and bloating, cramps and headaches, constipation with upset stomach, breast tenderness, fatigue, acne and sometimes cravings for food.

Here are the top 15 most effective home remedies for premenstrual syndrome which you can apply easily at home in order to get rid of the discomforts as well as maintain a balance physical and mental health.

1. Ginger

The best ingredient from the list of home remedies for premenstrual syndrome is none other than ginger. Besides PMS, it can even take care of problems such as cramps and irregular menstruation[3][4].

Ginger - Home Remedies for Premenstrual Syndrome

How to use:

  • Take a teaspoon of grated ginger into some boiling water.
  • Simmer for couples of minutes.
  • Have it strained and put in some honey.
  • Consume 2 to 3 cups every day for 1 week prior to your period.

Note: In case you are experiencing problems related to gallstones, make sure to consult the doctor before applying this tip.

For more information about the benefits and applications of ginger as a home remedy, please take a look here: Ginger – A Versatile Natural Home Remedy.

2. Chasteberry

Also known as vitex, it is able to control the endocrine system as well as hormone synthesis[5]. Furthermore, it can regulate the prolactin release which is a hormone responsible for triggering the symptoms of PMS. In fact, it can cure the condition of irregular menstruation. That is the reason why chasteberry is presented in the list of home remedies for premenstrual syndrome.

Chasteberry - Home Remedies for Premenstrual Syndrome

How to use:

  • You can take 400 mg of chasteberry extract every day.
  • Also you can use the 10:1 extract with the dosage of 100 mg for twice per day.
  • Another way is taking 40 drops of chasteberry tincture every day.
  • Perform for couples of month, but only after consulting the doctor first.

Note: This herb might interact with pituitary gland medications.

3. Apple Cider Vinegar

It would be a mistake if the mighty apple cider vinegar is absent from the list of home remedies for premenstrual syndrome. This ingredient is significantly effective against symptoms such as irritability, cramping, bloating with water retention, fatigue and headaches[6].

Apple Cider Vinegar - Home Remedies for Premenstrual Syndrome

How to use:

  • Take 1 to 2 teaspoons of unfiltered raw vinegar into some water.
  • Put in some organic raw honey.
  • Consumer 1 to 2 times every day.

Apple cider vinegar is extremely effective at treating problems and conditions related to female and one of them is hypothyroidism which is rather common. You can find out more about the effectiveness of apple cider vinegar here: Home Remedies for Hypothyroidism.

4. Flaxseeds

The omega-3 fatty acids from flaxseeds have been well-known as one of the best ingredient from the list of home remedies for premenstrual syndrome[7][8]. It is significantly helpful in treating symptoms of PMS such as headaches, anxiety and depression, breast tenderness and bloating. Furthermore, the lignans from flaxseeds can prevent excessive estrogen, thus maintain balance metabolism of hormone. And flaxseeds also provide you a lot of fiber.

Flaxseed - Home Remedies for Premenstrual Syndrome

How to use:

  • Take a tablespoon of ground flaxseeds twice every day. You can include it in your daily diet like smoothies, cereal, oatmeal, salad as well as cooked vegetables.
  • Also you can consume more fatty fish, eggs, coconut oil, chia seeds, pumpkin seeds, walnuts, almonds as well as other foods abundant in fatty acids.

If you want to know more about the effectiveness of flaxseed in the world of home remedies, please take a look here: Flaxseed – The Most Powerful Food in The World.

5. Magnesium and Calcium

Calcium can help you maintain balance levels of hormone which will improve the symptoms of PMS[9]. Furthermore, it can benefit your bones as well.

Magnesium is in charge of treating symptoms such as breast tenderness, food cravings, fluid retention and bloating as well as migraine headaches. Together, both nutrients can significantly alleviate stress and reduce cramping.

Therefore, it is important to pay closer attention to those 2 nutrients from the list of home remedies for premenstrual syndrome.

Magnesium - Home Remedies for Premenstrual Syndrome

How to use:

  • Consume more foods which are rich of magnesium and calcium such as beans, green leafy vegetables, kelp, bananas, seeds and nuts, and blackstrap molasses.
  • For blackstrap molasses, it is abundant in magnesium, calcium, zinc, iron, selenium, vitamin B6 as well as other minerals and vitamins. Take a tablespoon of this syrup into some milk and consume every day.
  • Also you can take about 300 – 500 mg of magnesium and 1200 mg of calcium in supplementary form every day but only after consulting the doctor.
  • Additionally, vitamin E and B6 are significantly beneficial for PMS treatment.

6. Exercise

This is the most important tip from the list of home remedies for premenstrual syndrome that you must take seriously.

Exercise regularly can help you ease such symptoms as mood swings and pain. Furthermore, it can elevate the moods, improve metabolism, support weight loss, alleviate stress as well as stimulate overall health[10].

How to do:

  • Practice some physical activities moderately for about 30 minutes in 4 – 5 times per week.
  • Also take some vigorous exercise for couples of time per week.
  • It is required to have 2 sessions of muscle-strengthening exercise per week.
  • Also some women have had improvement in PMS symptoms after some programs of aerobic.

Note: You can be sure that exercise will only be beneficial for both before and during your periods. However, you should not take exercise excessively.

7. Red Raspberry

It is considered an excellent relaxant agent from the list of home remedies for premenstrual syndrome. It works for women of all age in alleviating spasms and cramps.

Containing various minerals and vitamins, magnesium and calcium, it can act as a uterine tonic which support digestion and control menstrual periods[11].

Raspberry - Home Remedies for Premenstrual Syndrome

How to use:

  • Take a tablespoon of dried leaves into some boiling water and steep for 15 minutes. After straining, consume the tea 3 times every day for 1 week prior to your period.
  • Another way is taking red raspberry in supplementary form like extract or capsule but only after consulting the doctor.

Note: People who are having iron overload or hemochromatosis are not recommended to apply this tip.

8. Evening Primrose Oil

This oil is getting more and more popular and it is included in the list of home remedies for premenstrual syndrome is due to its ability in treating breast tenderness. With the gamma linoleic acid or GLA, it can even control inflammation and pain rather well[12][13].

Evening Primrose Oil - Home Remedies for Premenstrual Syndrome

You can take 500 – 1000 mg of the standardized extract every day for 3 months. However, you need to consult the doctor before applying this tip.

9. Fennel

It can significantly relieve you from discomfort and cramping of PMS due to its ability to restore balance of hormones in female. Moreover, it can act as the support for digestion as well as natural diuretic[14]; it can efficiently decrease bloating and water retention.

How to use:

  • Take a teaspoon of crushed fennel seeds into some boiling water and steep for about 15 minutes. After straining, consume the tea every day for couples of month.
  • Also you can take some fennel seeds to chew every day. Additionally, it can eliminate your bad breath.

10. Cinnamon

The potent antispasmodic and anti-inflammatory properties from cinnamon are enough for cinnamon to make the list of home remedies for premenstrual syndrome as it can effectively soothe cramps from PMS. Furthermore, the nutrients like iron, manganese and calcium from cinnamon are beneficial for digestion and controlling blood sugar[15][16].

How to use:

  • Take ½ to 1 teaspoon of cinnamon powder into some boiling water. Put in some milk and honey. After simmering for couples of minutes, consume every day for 1 week prior to your period.
  • Also you can include cinnamon in your daily diet through beverages and foods.

11. St. John’s Wort

St. John's Wort - Home Remedies for Premenstrual Syndrome

This herb can help you get rid of moderate depression as well as mood swings from PMS which is why it is presented in the list of home remedies for premenstrual syndrome. You can take its supplementary form which is the tablets. Also you might consume the tea from dried St. John’s Wort flowers in order to alleviate the moody “blues”.

12. Peppermint Tea

The reason for its appearance in the home remedies for premenstrual syndrome is its remarkable capability in eliminating gas, support digestion and help you avoid water retention from PMS[17].

13. Black Cohosh Extract

Black Cohosh - Home Remedies for Premenstrual Syndrome

Also known as “black snake root”, it contains antispasmodic property which can help relieve cramps as well as body pain and headaches from PMS. This herb has been making it appearance for age and there is no reason why it should not be included in the list of home remedies for premenstrual syndrome. You can take its supplementary form which is tablets containing concentrated extract.

14. Dandelion Tea

Have tea from the leaves and roots of this herb can keep you away from water retention and bloating. Moreover, it even contains potassium and iron which are incredibly beneficial for women during PMS. Therefore, it is justified to include dandelion in the list of home remedies for premenstrual syndrome.

15. Chamomile Tea

The last herb and also the last tip from the list of most effective home remedies for premenstrual syndrome belong to chamomile.

Have a cup of tea made from chamomile will help you ease frayed nerves and regulate irritability from PMS. The antispasmodic property from chamomile can even soothe the pain in body muscles[18].

Extra Tips:

  • Restrain the intake of salt as it can trigger water retention.
  • Lower intake of refined sugars as well as processed foods.
  • Apply low-fat diet.
  • Consume more foods rich in vitamin B such as fish, poultry, milk, eggs, leafy greens, soy beans, wheat germ, whole grains, oatmeal and other seeds and nuts.
  • Consume more fiber as it will improve the clearance of estrogen from intestines. It is recommended to have more raw carrot.
  • Consume more fluids but not alcoholic and caffeinated beverages.
  • Quit smoking.
  • Control stress by practicing relaxation techniques.

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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