Here are 5 natural ways to relieve symptoms of PMS

Hormone Replacement Therapy

5 Natural Ways to Relieve Symptoms of PMS

For many women, symptoms of PMS (premenstrual syndrome) makes one week out of every month miserable for them. Cramps, bloating, fatigue, breast tenderness, anxiety/depression, headaches, aching muscles, brain “fog”, skin break-outs, food cravings and moodiness are classic signs of PMS.

The main reason why women suffer PMS is simple–an imbalance of hormones, or more specifically, release of excessive amounts estrogen, progesterone, cortisol, insulin and other hormones necessary for menstruation.

Unfortunately, PMS often worsens as women age and approach perimenopause due to significant changes impacting their reproductive system. The good news is there are natural ways to ease symptoms of PMS involving bioidentical hormone replacement therapy, supplements and making simple lifestyle changes.

Here are 5 natural ways to relieve symptoms of PMS:

1. Vitamin B6, Magnesium, Chromium and Calcium

Chromium helps stabilize insulin and blood glucose levels that can lead to cravings for sugary, high-carbohydrate foods. Calcium contributes to balancing of hormone levels while magnesium may reduce headaches and migraines, bloating/fluid retention and breast tenderness. Include extra servings of foods containing calcium and magnesium (bananas, green leafy vegetables, nuts, seeds and beans) in your diet about a week prior and during your period. Vitamin B6 is sometimes prescribed to treat minor depression in women who take birth control pills. B6 supports production of neurotransmitters implicated in mood, appetite and sleep such as dopamine and serotonin.^1,2,3

2. Daily Exercise

Studies show that 15 minutes of moderate exercise daily provides comprehensive relief for both physical and psychological symptoms of PMS. In addition to exercise boosting release of mood-improving endorphins, exercise is also conducive to increasing levels of brain chemicals that have analgesic effects on cramps and body aches and pains. By encouraging blood flow to and within the uterus and stimulating blood circulation throughout the body, exercising elevates oxygen levels to reduce cramping and muscle pain. Exercising also boosts metabolism, oxidation of fat and cognitive abilities involving focus, memory and concentration.⁴

3. Stretching and Sweating

If you don’t feel like riding your bike or taking a walk, learn how to perform yoga stretches and poses while binge-watching your favorite Netflix show. Yoga is not only a great way to reduce anxiety and stress, but it also gets oxygenated blood flowing to all parts of your body and helps relieve fluid retention and bloating through perspiration. Many women find doing yoga also improves their quality of sleep and reduces daytime fatigue.⁵

4. Natural Diuretics

Swelling of the feet, ankles and abdominal area are caused by hormonal imbalances interfering with your body’s ability to eliminate excess fluids. Taking calcium, vitamin B, vitamin C and magnesium supplement can help reduce fluid retention (edema). Snacking on natural diuretics such as bananas, celery, tomatoes, and oranges also reduces edema for many women suffering PMS. Although caffeine is a diuretic, it’s best to avoid caffeine because it can promote anxiety, irritability, and insomnia.⁶

5. Bioidentical Hormone Replacement Therapy

When people think of bioidentical hormone replacement therapy (BHRT), they typically think it is primarily used to replace hormones lost to menopause or male menopause (andropause). However, BHRT is also effective for relieving symptoms of PMS because it balances hormones by increasing low levels of certain hormones and counteracting high levels of hormones. Prior to receiving BHRT for premenstrual syndrome, a woman’s hormone levels are evaluated through blood and/or saliva testing, so doctors can determine exactly what kind of combination of hormones the women needs.

Women should not dread dealing with seven unpleasant days out of every month. BHRT is an evidence-based, natural method of restoring hormonal balance that can help reduce symptoms of PMS as well as perimenopause and menopause symptoms such as moodiness, hot flashes, fatigue, body pain, and food cravings. Learn more about the benefits of BHRT for relieving physical and psychological problems due to premenstrual syndrome and menopause by calling one of our conveniently located Renew Health and Wellness centers today.

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