Every month, millions of women struggle right before their period with premenstrual syndrome (PMS) and for many, it can last anywhere from a few days to the entire two weeks.
We’ve all been there -- the bloating, crabbiness, irritability, breast tenderness, mood swings, cravings, and break-outs until you start your menses, and suddenly the clouds part and you are back to your old self again.
Classically defined as, “the appearance of one or more groups of symptoms that occur with cyclical predictability during the second half (luteal phase) of menstruation, followed by resolution within a few days after the onset of bleeding,” you should understand that there are over 150 symptoms a woman can have with PMS.
The important part to understand is that they go away with the bleeding -- it’s not a symptom that occurs all month long.
Treatment varies depending on the symptoms, however here are five generally accepted PMS support tricks you can use in order to have a much smoother cycle.
Research shows that regular exercisers have less PMS than those that don’t exercise. And by "regular", I mean three to five days per week at a minimum, and by "exercise" I mean actual exercise!
Not going for a stroll, having a job that keeps you on your feet or parking further away from the store’s entrance. You need to get that heart rate up for a minimum of 30 minutes.
Eliminate sugar, alcohol, and caffeine for a few months and see if that has an impact on your PMS. Even though those things might be what you crave most, research shows eating a cleaner diet full of whole grains, fiber, lean protein, fruits and vegetables can help with symptoms.
3. Evening Primrose Oil
This helpful oil contains the essential fatty acid gamma linolenic acid (GLA) that is helpful for lowering inflammation especially during PMS. It can be helpful for breast tenderness, cramps, and acne. Typical doses are similar to fish oil, about 1000-2000mg per day.
4. Chaste Tree Berry (Vitex)
This herb is commonly used in all aspects of women’s health.