What can help you relieve PMS?

Mood swings, fatigue and cramps are just some of the recurring symptoms of discomfort that many women experience just before their periods arrive. In our previous blog post we talked more about common PMS symptoms.

So what can you do to relieve these aching symptoms? We have found that certain lifestyle and dietary changes could just do the trick.

what can help you relieve PMS?

1. Exercise

Although you literally feel like crawling up into a ball and not moving from the couch for those couple of days, do your best to make yourself go out and exercise – at times when you feel like you have the least energy, exercise will give you the necessary boost you need.

A study carried out amongst non-athlete girls has shown that after 8 weeks of regular aerobic exercise PMS symptoms were reduced and that this can be used as a means of treatment. Aerobic exercises include walking, swimming, cycling, swimming – but pretty much anything that increases your heart rate and lung function is great.

2. Dietary changes

Reduce fat, salt and sugar. During your time of the month it’s best to keep your blood sugar levels stable. You can do this by not only eating healthier but eating six small meals a day rather than three big ones. We know that PMS can have you craving all of these unhealthy foods, but do your best to stock up on healthy yummy options like whole wheat goods, leafy greens, dark chocolate, yoghurt, nuts and fruit and keeping junk intake minimal. You might also want to consider avoiding caffeine and alcohol if you’re affected by symptoms such as anxiety, irritability, insomnia and depression.

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3. Orgasms

When you orgasm the blood flow in the uterus increases, which can relieve cramps during periods. Not only that, the chemicals that are released in your brain when you orgasm are a natural pain killer. So next time when you reach for painkillers on your bedside table, consider turning over to your partner instead 😉

 

4. Reduce stress and relax

Stress is known to have a negative effect on your time of the month, so get enough sleep and try out some exercises like deep breathing, treat yourself to a massage once a month or do some yoga and meditation to relax the mind.

 

5. Take note of your symptoms

Since every woman and every cycle is different you can use the Natural Cycles app to chart your symptoms and take note of when they were significantly worse or better, that way you can get to know your body and what triggers worse PMS symptoms or relieves them better.

Mild to moderate symptoms are quite common amongst women but if they begin to interfere with your daily life you should seek some medical advice, as it is possible that you may be suffering under a medical condition.

Hope this helps ladies! What has helped you relieve PMS symptoms? We’d love to hear about it in the comments below.

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Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3748549/

https://www.acog.org/~/media/For%20Patients/faq057.pdf

https://www.womenshealth.gov/publications/our-publications/fact-sheet/premenstrual-syndrome.html