Premenstrual Symptoms Identify Simple, Natural Solutions at Home

Premenstrual symptoms (PMS) can have a woman wishing for her normal life back. Hormone changes the few days before a woman’s period can cause unwanted physical and mental symptoms. Painful cramps, bloating and mood swings leave a woman feeling less herself and challenge her overall well-being.
Painful abdominal cramps and bloating are the most common and uncomfortable PMS symptoms. Applying heat or essential oils, such as lavender to the abdomen can help alleviate these pains.
Mood swings such as increasing feelings of anger and/or sadness can be draining and affect relationships. Improving these symptoms can be as simple as changing a few habits. Eat a healthy breakfast to stabilize blood sugar and increase omega-3 fatty acids and B vitamins to boost brain function.
Lack of energy can leave some woman feeling exhausted the week before their period. Make an effort to get plenty of sleep and eat iron rich foods. For an extra lift of energy, ditch the coffee and try natural energy boosters such as citrus or peppermint aromatherapy, coenzyme Q10, or B vitamin supplements, and herbs such as ashwagandha, ginseng and licorice.
The foods we eat can have a major effect on our hormone levels. Red meat and dairy products contain high levels of saturated fat, which can increase estrogen levels. Sugar raises blood-sugar levels, increasing the odds of mood swings and worsening fatigue, headaches, and the inability to focus. High-fiber foods help to stabilize blood sugar, which can moderate mood and help the liver metabolize hormones. Green leafy vegetables provide calcium and magnesium, and minerals to improve PMS symptoms.
The stress hormone cortisol competes with progesterone for cell receptors in our bodies, which contributes to the estrogen imbalance that can cause cramps and irritable moods. Do activities to calm the stress down by trying yoga, meditation, and breathing exercises… consider doing your favorite – fun activity more often.
A minimum of 2½ hours of moderate aerobic exercise each week can help regulate your hormones and stress level – and increase your supply of endorphins.
No matter the degree of your symptoms, you can reduce your suffering by making healthy everyday choices… however – sometimes life style approaches are not enough to alleviate PMS symptoms to a point where you can feel yourself again. A diagnosis of PMS is usually based on a complete health history and two or three cycles of a menstrual diary to record daily symptoms. It is important to rule out other conditions that can cause PMS-like symptoms such as a treatable thyroid problem.
For more information call Compassionate Healthcare Associates, 661-295-7777.