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Three Great Natural Ways to Combat PMS
1. Healthy diet.
Everyone knows that eating a well-balanced meal goes beyond nourishing the body. For women, it works significantly to our advantage where Pre-Menstrual Syndrome (PMS) is concerned, experts say. Most women known to experience PMS symptoms are suspected to be ones who consume more sugar and refined carbohydrates, both of which can cause irritability, fatigue, and aggression as they usually send the blood sugar fluctuating. What enters the body and what does not makes a major difference during the PMS stages of a woman's menstrual cycle. Many women try to control the discomfort associated with PMS but they fail to realize how much of a role diet plays in the process. One of the best ways to escape from PMS is to maintain a great diet and this is by no
means suggesting weight loss or anything of the sort, instead, it encourages eating a healthy meal that promotes a well-nourished body.
What constitutes a healthy diet?
• Eating more fresh vegetables, whole grains, fruits, and legumes
(like peas, dried beans etc.)
• It is suggested to limit consumption of low-fiber foods
like pasta, white bread, cake, white rice, cookies etc. These are usually made from refined grains.
• Staying away from fried foods.
• Legumes (dried beans, nuts, and peas) can be great protein substitutes instead of lean meats, fish, or protein, which can be eaten but in smaller amounts. Eggs are also suggested with a limitation of three a week.
• Avoiding saturated fats like butter, animal fat, etc.
• Adding non-fat dairy products to your diet by eating or drinking two to three servings.
• Drinking at least eight glasses of water a day.
Eating whole-grain pasta, bread, cereal, and rice can help regulate blood sugar, stabilize brain chemistry, and ease menstrual migraines, while reducing sugar cravings, breast tenderness, depression, irritability, and anxiety associated with PMS. These foods not only contain fiber, but also zinc, magnesium, and vitamins E, and B, all of which combined create the appropriate balance in our bodies during PMS. Zinc, for example, has the ability to control mood and even acne that may appear during this time. Vitamin B found in the above mentioned grains can help ease symptoms like fluid retention, fatigue, and mood swings. Milk, yogurt, and cheese contain proteins, Vitamin D, zinc, and calcium, the latter being an essential nutrient for strengthening bones. Also, green leafy vegetables are known to contain great nutrients like folic acid, magnesium, and vitamins that help in the controlling process.
Some suggestions:
• Bread, cereal, rice, pasta—six to eleven servings.
• Green leafy vegetables, yellow-orange fruits and vegetables—at least three servings.
• Milk, yogurt, cheese—two to three servings.
2. Get the herbs!
Herbs have a long history of relieving many body ailments, especially those related to PMS; they are abundant now and easily accessible in various forms. Herbs have the ability to heal the body naturally as opposed to modern drugs which may only suppress the symptoms. If you intend to take herbs and are taking certain medications, pregnant or nursing, or plan to get pregnant soon, it is suggested to consult a qualified herbalist or a medical doctor to make sure it is alright to do so. Also, too many herbs may create various effects on the body and so it is best to follow instructions carefully.
Suggested herbs:
•Chamomile—It contains anti-inflammatory, antibacterial, and antifungal ingredients that promote positive effects on the body. It is known to soothe PMS symptoms caused by stress or tension, and its antispasmodic function makes it great for relieving cramps.
*People allergic to ragweed, chrysanthemums, or members of the aster or daisy families may have a reaction to chamomile. It is suggested to test in small amounts before using.
•Dandelion—It is full of vitamin C, iron, calcium, potassium and other minerals believed to have the ability to help the body rid of excess water responsible for menstrual bloating and breast tenderness. Dandelion is also known to contain substances that help control the body's blood glucose level.
3. Exercise…exercise…exercise
Physically active women are said to have milder PMS symptoms than inactive ones. Regular exercises can help relieve symptoms associated with mood swings, depression, tension, fatigue, and irritability. Experts recommend at least twenty minutes of aerobic exercises every day, especially during the premenstrual stages.
What can exercise do for you?
• Reduces water retention.
• Oxygenates the body by encouraging deep breathing, which improves circulation. It not only improves posture, but also strengthens muscles which in turn takes pressure off joints and organs, relieving pain in the process.
• Relives muscle tension—it helps reduce stress hormones and lowers pain levels.
• Increases the feeling of well-being—exercising increases your body's endorphins (hormones that produce a sense of well-being) which shut down pain and reduces depression.
• Diminishes mental and emotional stress levels.
• Encourages good sleeping habits.
• Boosts your overall energy level.
* All health and beauty information are intended to educate and must not be substituted for professional advice. Read Obaasema Terms of Use
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