Premenstrual Syndrome (PMS)

Premenstrual syndrome or PMS is a condition that many women suffer from; it is manifested in mood swings and emotional instability, irrational thoughts, altered sleep patterns, fatigue and headaches among other symptoms. Those changes are a response to the changes in the hormonal balance that women undergo in the process of menstruation. Some women are more sensitive to these changes than others and these symptoms are often fueled by other factors and could change from month to month or at different times in life.

Here are some drug-free tips to reduce or eliminate PMS and that can help improve your health in general.


Your diet can have great impacts on your premenstrual syndromes, especially that our diets commonly include highly process foods full of fats and sugar and coffee all of which can cause negative impacts on your digestive system and health.

Higher amounts of fats can cause your body to produce higher levels of estrogen than what your body normally requires which messes up the hormonal balance.

Switching to a diet full of fibers, proteins and healthy fats can have great benefits to your health. Getting more whole foods in your diet will also help you manage your sweet and salty fat cravings.




Consider taking multivitamins and omega-3 supplements if you think you might not be getting enough of that in your diet.

Those can help many of the symptoms of PMS including the headaches, fatigue and your level of stress.

Limit caffeine and alcohol

Both of these substances contribute to premenstrual syndrome and should be limited especially during your PMS period.

If you drink a lot of coffee, try replacing some of that with different types of hot green or herbal teas.




Of course easier said than done, but you will find that relaxing can help you manage or reduce your PMS.

Try massage, meditation or yoga as a way to relax your body and mind, which would ease signs such as mood swings and stress.


Exercising increases the levels of pain killing chemicals or endorphins that tend to drop in the second half of a women’s cycle, and hence could reduce the pains associated with PMS.

Exercising and keeping active also help reduce stress, improve your mood and anxiety level, all of which are common signs of PMS.



Natural Remedies

There are many natural remedies that can be used to alleviate the premenstrual syndromes. Those solutions are generally based on different herbs such as chaste tree and Ginkgo.

Those products work by the releasing hormones and adjusting the hormonal balance and helping them cope with their PMS symptoms.

Additional tips

  • Stop or reduce smoking as women who smoke are twice more likely to experience PMS.
  • Getting emotional support from friends and other women facing similar symptoms helps you to reduce your stress levels and
  • Some research has shown that therapy helps women deal with their premenstrual syndromes.
  • You can always try oral contraceptives that help manage your hormone levels which alleviates your symptoms.

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