Natural Remedies for PMS Relief

Premenstrual syndrome (PMS) affects millions of women worldwide, PMS occurs in 30–40% of reproductive-age females (Ryu, A., & Kim, T. H. 2015), manifesting as a combination of physical, emotional, and psychological symptoms that occur one to two weeks before menstruation. While the severity and specific symptoms vary from person to person, common complaints include bloating, mood swings, irritability, fatigue, and cramps. PMS symptoms occur in 95% of women of reproductive age (Kwan, I., & Onwude, J. L. 2015). Although many women turn to over-the-counter medications for relief, an increasing number are seeking natural remedies to manage their symptoms. This article explores a range of natural remedies for PMS relief and an understanding of PMS and its causes and symptoms.

Understanding PMS: Causes and Symptoms

Premenstrual syndrome (PMS) is characterized by physical, affective, and behavioral symptoms that significantly impair the daily lives of women, including work and personal activities, during the luteal phase and spontaneously resolve within a few days of the onset of menstruation (Ryu, A., & Kim, T. H. 2015).

Before diving into remedies, it’s essential to understand the underlying causes and common symptoms of PMS. The exact cause of PMS is not fully understood. Still, it is believed to be related to the hormonal fluctuations during the menstrual cycle, particularly the changes in estrogen and progesterone levels. Other contributing factors may include stress, poor diet, and lack of exercise (Gnanasambanthan, S., & Datta, S. 2019).

Common Symptoms of PMS

• Physical Symptoms: Bloating, breast tenderness, headaches, fatigue, and cramps (Naeimi, N. 2015).
• Emotional Symptoms: Mood swings, irritability, anxiety, and depression (Abbas, K et al., 2020).
• Behavioral Symptoms: Changes in sleep patterns, and appetite (Maddineshat, M et al., 2016).

Natural Remedies for PMS Relief

1. Dietary Adjustments (Malik, R., & Bhat, M. D. A. 2018).

Dietary changes are one of the most effective ways to manage PMS symptoms. What you eat can significantly impact how your body handles hormonal fluctuations. Nutritional changes often reduce premenstrual symptoms. Decreasing caffeine, sugar, and alcohol intake can lessen anxiety and irritability; and reducing sodium decreases edema and bloating. Increased consumption of fruits, vegetables, legumes, whole grains, and water is also beneficial.

• Increase Magnesium-Rich Foods: Magnesium plays a crucial role in muscle relaxation and can help reduce cramps and other physical symptoms of PMS. It is found that magnesium 200- 400 mg may decrease premenstrual pain. Foods rich in magnesium include dark leafy greens, nuts, seeds, whole grains, and legumes.
• Boost Calcium Intake: Calcium has been shown to reduce both physical and emotional symptoms of PMS. Dairy products, fortified plant-based milks, and leafy greens like kale and broccoli are excellent sources of calcium. Calcium carbonate in a dosage of 1,200 to 1,600 mg per day is a treatment option in women with PMS. The intake of skimmed or low-fat milk is also associated with a lower risk of PMS.
• Limit Caffeine and Alcohol: Caffeine and alcohol can exacerbate PMS symptoms like anxiety, irritability, and breast tenderness. Reducing or eliminating these substances can lead to significant improvements.

2.  Herbal Remedies (Malik, R., & Bhat, M. D. A. 2018).

Herbal products have been effective in treating PMS. Herbs have been used for centuries to alleviate various health conditions, including PMS. Here are some well-known herbs for PMS relief:

• Dong Quai (Angelica sinensis): Known as "female ginseng," dong quai has been used in Traditional Chinese Medicine to balance hormones and improve menstrual health. It can help alleviate cramps and regulate menstrual cycles.
• Black Cohosh (Cimicifuga racemosa): Black cohosh is commonly used to relieve menopausal symptoms, but it can also be effective for PMS. It has anti-inflammatory and analgesic properties that can reduce cramps and muscle pain.
• Evening Primrose Oil: Evening primrose oil, a rich source of gamma linoleic acid, is often used to treat severe PMS. It can help reduce breast tenderness, bloating, and mood swings.
• St John’s Wort: St John’s Wort (Hypericum perforatum) is an herbal remedy that alleviates mild to moderate depression. It relieves the symptoms of PMS. It has positive effects on mood and that may moderate brain neurotransmitters.

3.  Lifestyle Changes (Begum, M., Das, S., & Sharma, H. K. 2016).

Certain lifestyle changes can have a profound impact on PMS symptoms. Incorporating regular exercise, stress management techniques, and adequate sleep can make a significant difference.

• Regular Exercise: Exercise releases endorphins, which are natural mood lifters. Regular physical activity can help reduce stress, improve mood, and alleviate physical symptoms like bloating and cramps. Aim for at least 30 minutes of moderate exercise most days of the week. Aerobic exercise for 20-30 minutes, 3-4 times per week also reduces the symptoms.
• Stress Management: Stress can worsen PMS symptoms, so finding effective ways to manage stress is crucial. Techniques such as yoga, meditation, deep breathing exercises, and mindfulness can help reduce stress and improve overall well-being. Encouraging women to avoid planning stressful activities for the premenstrual period whenever possible can be helpful. Light therapy with 10,000 Lx, cool-white fluorescent light is also beneficial in reducing stress and can be beneficial for PMS.
• Adequate Sleep: Poor sleep can exacerbate mood swings and fatigue associated with PMS. PMS is associated with sleep irregularities; to alleviate the associated distress and discomfort, the adoption of a regular sleep-wake pattern may be helpful. Ensure you get 7-9 hours of quality sleep per night by maintaining a regular sleep schedule and creating a relaxing bedtime routine.

4.  Supplements (Malik, R., & Bhat, M. D. A. 2018).

In addition to dietary adjustments, certain supplements can provide targeted relief for PMS symptoms.

• Vitamin B6: Vitamin B6 is involved in the production of neurotransmitters that regulate mood. Supplementing with B6 can help reduce irritability, depression, and breast tenderness associated with PMS. It may improve premenstrual symptoms by its effects on serotonin. It is found that vitamin B6 in dosages of up to 100 mg per day is likely to benefit patients with premenstrual symptoms and premenstrual depression.
• Calcium and Magnesium: As mentioned earlier, calcium and magnesium are crucial for managing PMS symptoms. Supplements can be beneficial if dietary intake is insufficient. Aim for 1,200 mg of calcium and 400 mg of magnesium per day.
• Vitamin E: Vitamin E has antioxidant properties and can help reduce breast tenderness and cramps. A daily dose of 400 IU of vitamin E is recommended for PMS relief.

5.  Acupuncture and Acupressure (Begum, M., Das, S., & Sharma, H. K. 2016)

Acupuncture and acupressure are traditional Chinese medicine practices that involve stimulating specific points in the body to relieve pain and promote healing. Studies have shown that acupuncture can reduce PMS symptoms by improving blood flow and balancing hormones.

Acupressure, which involves applying pressure to these points, can also be effective and can be done at home. The pressure applied at specific points helps in increasing the flow of life energy through the meridians and clears the blockages. PMS or premenstrual syndrome is a batch of symptoms that are linked with menstrual It can surely disrupt the normal life of a woman for a few days. Acupressure therapy can be used to treat the symptoms of PMS quite successfully.

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6.  Aromatherapy (Begum, M., Das, S., & Sharma, H. K. 2016).

Aromatherapy uses essential oils to promote physical and emotional well-being. Certain essential oils are particularly effective for PMS relief.

• Lavender Oil: Lavender oil is well-known for its calming and soothing properties. This essential oil obtained by distillation from the flower spikes of certain species of lavender i.e., Lavandulalatifolia can relieve anxiety, depression, and pain during menstruation. Try adding a few drops to a diffuser or applying it to your temples and wrists.
• Clary Sage Oil: The Essential Oil of clary is extracted by steam distillation from the buds and leaves of the Clary Sage plant of Salvia Sclarea. Clary sage oil has hormone-balancing properties that can help alleviate cramps and improve mood. It can be used in a diffuser or mixed with a carrier oil and applied to the abdomen.
• German Chamomile: German chamomile oil is best known for its ability to reduce inflammation. This oil is a deep blue due to the presence of azulene. It also has some pain-reducing effects, promotes calming of the nerves, and reduces anger, irritability, and depression which are prevalent symptoms during menstruation.

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Conclusion

Premenstrual syndrome can significantly impact a woman's quality of life, but natural remedies offer a range of options for managing symptoms. By making dietary adjustments, incorporating herbal remedies, adopting healthy lifestyle habits, and considering supplements and alternative therapies, many women can find relief from PMS symptoms. As with any health condition, it is essential to consult with a healthcare provider before starting any new treatment, especially if you have underlying health conditions or are taking other medications. With the right combination of natural remedies, managing PMS can become a more manageable and less disruptive part of your monthly routine.

References

Ryu, A., & Kim, T. H. (2015). Premenstrual syndrome: A mini review. Maturitas, 82(4), 436-440.

Kwan, I., & Onwude, J. L. (2015). Premenstrual syndrome. BMJ clinical evidence, 2015.

Gnanasambanthan, S., & Datta, S. (2019). Premenstrual syndrome. Obstetrics, Gynaecology & Reproductive Medicine, 29(10), 281-285.

Naeimi, N. (2015). The prevalence and symptoms of premenstrual syndrome under examination. Journal of Biosciences and Medicines, 3(01), 1.

Abbas, K., Usman, G., Ahmed, M., Qazi, R., Asghar, A., Shah, A. M., ... & Usama, S. M. (2020). Physical and psychological symptoms associated with premenstrual syndrome and their impact on the daily routine of women in a low socioeconomic status locality. Cureus, 12(10).

Maddineshat, M., Keyvanloo, S., Lashkardoost, H., Arki, M., & Tabatabaeichehr, M. (2016). Effectiveness of group cognitive-behavioral therapy on symptoms of premenstrual syndrome (PMS)‎. Iranian journal of psychiatry, 11(1), 30.

Malik, R., & Bhat, M. D. A. (2018). The management of Premenstrual syndrome: A review. Bangladesh Journal of Medical Science, 17(1), 16.

Begum, M., Das, S., & Sharma, H. K. (2016). Menstrual disorders: causes and natural remedies. J Pharm Chem Biol Sci, 4(2), 307-20.