Are you one of the 35 million women in the US suffering from PMS?
Here are some tips to help you treat PMS through simple changes in your diet, herbal supplements and exercise:
Natural remedies for PMS
1. Take a multivitamin
Balanced nutrition is essential for your health as well as in reducing the severity of PMS symptoms. According to Fielder, who is also a columnist for Remedy magazine, studies show that women who take a good multivitamin have fewer symptoms of PMS than women who don’t.
2. Up your calcium and vitamin D
Dr Thys-Jacobs, who created the PMS supplement Premcal, says, “If women don’t ingest enough dietary calcium and vitamin D, the hormones that regulate calcium react negatively with estrogen and progesterone and trigger PMS symptoms.” The PMS specialist says the typical American woman isn’t getting enough calcium or vitamin D through dietary means and that a supplement is a good way to ensure adequate intake. Fielder adds, “Calcium and magnesium, which is a smooth muscle relaxant, can help reduce cramps.” (Click for a delicious way to get more calcium.)
3. Be sure to get enough B6 and folic acid
Birth control pills can cause deficiencies in B6 and folic acid, which can cause depression and fatigue during PMS and menstruation. Vitamin B6 is responsible for red blood cell metabolism (a deficiency can lead to anemia), blood sugar levels, and function of the immune and nervous symptoms. A good multivitamin will keep your B6 and folic acid intake covered as can dietary consumption of whole grains, beans, lean meats, bananas and baked potatoes. A deficiency in folic acid can also cause lethargy or, at worst, anemia. Up your intake of fortified whole grain cereals and leafy greens, such as spinach.
4. Iron is important
Because of the loss of blood during menstruation, women can get tired and even anemic if their iron intake is too low. To keep your energy up all month long, be sure to get enough iron in your diet – and don’t overdo it with supplements because too much iron can lead to constipation and toxicity. If you’re exhausted, talk to your doctor about testing you for anemia.
5. Fill up on flax
According to Fielder, ground flaxseed is high in lignans, which help bind up free estrogen, and high in fiber, which will help relieve constipation and move hormones out of the body. Flax also contains phytoestrogens that can help reduce PMS symptoms because they bind to estrogen receptor sites, blocking stronger estrogens.
Can herbal supplements hurt you? Click here to find out.
Ladies, what do you do to treat/prevent PMS?