8 Ways to Alleviate PMS Symptoms

For many women, PMS (premenstrual syndrome) symptoms are, unfortunately, a regular occurrence. While they can look a little different for everyone, most women experience these uncomfortable and often painful side effects at some point. Anyone dealing with intense PMS symptoms should consult with their doctor, as they can often be linked to specific illnesses relating to the female reproductive system. However, if you face milder or more moderate side effects, there are a couple of things you can do to minimize their impact on your everyday life. Below, you'll find a breakdown of helpful, easy-to-implement ways to ease your PMS symptoms, broken down into preventative and remedial actions.

What PMS Symptoms Should I Look Out For?

Preventative

First, we'll take a look at how we can tackle PMS symptoms by adjusting our daily habits and lifestyle choices.

Eating a Balanced Diet of Mostly Whole Foods

By now, we're all well aware that sticking to a balanced diet is central to lowering your risk of a whole host of health-related issues and maintaining your general well-being. Additionally, though, it's vital to keep your hormones in order. Women need adequate protein, fats, and carbohydrates every day, and the best source of these nutrients is minimally processed foods. These include lean meat, fish, whole grains, fruit, vegetables, nuts, and eggs. Many whole foods are also packed with key vitamins and minerals that many women don't get enough of, including iron, vitamin B12, vitamin D, and calcium.

Adjust Your Exercise Regime Accordingly

The amount and intensity of exercise that's advisable for women can change depending on where they are in the menstrual rhythm. Staying active is important to women of all ages, but those who menstruate are often unaware of how to adjust their workouts to fit their cycle. Exercising multiple times a week can work wonders for your mindset, reducing the chances of experiencing low moods when your period arrives. In the days leading up to and during your period, switch to lighter weights and lower-intensity aerobic exercises like swimming, walking, and yoga. Conversely, in the first week or two after your period, you may feel more energized to push yourself harder during your workouts.

Keep Caffeine and Alcohol to a Minimum

Alcohol and caffeine are generally not recommended for anyone when they're feeling poorly, and this is no different before and during your period. Not only do they offer no comfort from your symptoms, but they can often make them worse. Of course, it can be tough to turn down a cup of coffee when you're trying to perk yourself up before work or a glass of wine at the weekend, but your cramps and sleep schedule will be better off without them. Simply steering clear of both for a few days before your period arrives can help your symptoms.

Maintain a Fixed Sleeping Pattern

Much like a healthy diet and regular exercise, getting enough shut-eye each night contributes to your overall health. This is even more pertinent in the build-up to your period, as this is when you're most likely to feel fatigued. Women need between seven and nine hours of sleep each night but may require more before and during their period. These are the days when women are more likely to suffer from insomnia, but keeping a solid sleep pattern through the rest of the month can help reduce the risk of this occurring.

Remedial

Before you begin to notice the benefits of the above day-to-day changes, you may need to resort to the following remedies to mitigate the pain and unease.

Try out Different Heat Therapies

Period pain results from muscular spasms and nerve pressure in the pelvic area, both of which can be helped with heat. Applying heat has been a long-standing remedy for pain, and there are a few different ways you can do this if you're trying to manage PMS symptoms. Many women find relief from hot water bottles and heating pads, while others find taking a hot bath relaxes the muscles and controls inflammation. Something as straightforward as a hot shower can also be beneficial for menstrual cramps.

Drink Plenty of Fluids

Along with painful cramps, bloating tends to be one of the most common PMS symptoms. For some, this starts weeks before their period is even due. Bloating can be incredibly uncomfortable, but keeping hydrated is among the best ways to fend it off. Upping your water intake is an easy change to make, and it can be more effective for your digestive system at room temperature. Another option is to stock up on herbal teas. Flavors like peppermint, ginger, and chamomile are some of the most useful.

Utilize Essential Oils

Essential oils have a myriad of uses, and pain relief is one of them. Applying a few drops of diluted essential oils directly to the painful area is a successful remedy for some women, while others find it more impactful when added to a hot bath or diffuser. Several essential oils are revered for their analgesic properties, including commonly found favorites like lavender, bergamot, eucalyptus, and rosemary. Be sure to read the labels carefully to ensure you're using the oil of your choice safely.

Use Over-The-Counter Medication if Necessary

In some cases, taking over-the-counter medicine is the quickest way to alleviate PMS symptoms. This is especially true in situations where you don't have the time or space to try alternative techniques. Unless you're experiencing particularly severe cramps and breast pain, ibuprofen, naproxen, and paracetamol will work to ease your discomfort. If it's bloating you're struggling with, activated charcoal or Pepto-Bismol might be of use.

Keep Your PMS Symptoms at Bay With These Practical Tips

Curbing your PMS symptoms is often not a straightforward path for most women, but these simple strategies and lifestyle changes can provide some relief for you. If you've tried all of the above and still had very little reprieve, we recommend scheduling an appointment with a medical professional immediately to look at alternative approaches.