5 PMS Symptoms With Effective Ways To Reduce Them Naturally!

When PMS symptoms start, figuring out a natural way to deal with those uncomfortable PMS symptoms indeed becomes confusing with the answer ‘it depends” in almost every situation. To figure out the same for you, this blog will discuss PMS symptoms and treatment. Also, you will get to learn when they usually start and how we can take control of period mood swings.

But before that, are you aware that a large number of people who menstruate experience PMS symptoms, with around 90% of women reporting symptoms like mood swings and bloating? It is time to tackle those symptoms of PMS and navigate ways to control PMS with your well-being in mind.

So, let us explore ways to naturally control PMS, from understanding when these symptoms begin to finding effective methods to ease the discomfort.

Table Of Contents

1. What Is Pre-Menstrual Syndrome (PMS)?

2. What Are 5 PMS Symptoms?

3. How To Reduce PMS Symptoms Naturally?

4. PMS Symptoms Vs. Pregnancy

5. The Final Say

6. FAQs

7. References

What Is Pre-Menstrual Syndrome (PMS)?

Affecting many women of reproductive age, PMS, or premenstrual syndrome, is a common condition globally with various physical and emotional symptoms leading up to your menstrual period. Including bloating, at times breast tenderness, your often mood swings, as well as fatigue in some women are symptoms which often get noticed.  

Experiencing some form of PMS during the menstrual cycle is a part of every woman’s monthly routine. For this, while the exact cause is unknown, some hormonal fluctuations significantly trigger these symptoms over time. Significantly impacting the lives of many, the severity of PMS varies from person to person. 

After noticing this interference of PMS symptoms with your regular well-being, consulting with your doctor will help you effectively strategise things per your specific needs. So, from taking care of yourself to seeking support, even PMS symptoms can positively show differences while helping with the challenges of PMS.

Also Read: Herbal Teas For Women's Health: Balancing Hormones And PMS Symptoms 

What Are 5 PMS Symptoms?

Let us explore the most accurate symptoms of PMS, which you can look for reference:

1. Breast Tenderness

This PMS discomfort directly leads to hormonal fluctuations, particularly changes in estrogen and progesterone levels in many, which eventually feel like tenderness and swelling, some also experience heightened breast sensitivities. So, during these days, if you notice breast tenderness, you are not alone, it is a common aspect of the premenstrual experience.

2. Fatigue And Bloating

Including feelings of fatigue and bloating, PMS symptoms show an increase in the level of tiredness in your body, lowering your energy levels. At the same time, bloating also affects your menstrual health. Hormonal shifts with changes in fluid retention, these sensations are attributed to PMS complementarily. This is why managing stress levels while staying physically active can alleviate these PMS symptoms.

3. Changes In Appetite

PMS symptoms frequently manifest as changes in appetite, with cravings and altered eating patterns affecting up to 50-60% of individuals. Research suggests that hormonal fluctuations impact neurotransmitters that regulate mood and appetite.

You might yearn for specific foods or experience variations in your usual dietary preferences. It's crucial to be mindful of your nutritional choices during this time and focus on maintaining a balanced diet.

4. Increased Sensitivity To Light Or Sound

Increasing sensitivity to light or sound: while not everyone experiences this, PMS symptoms get heightened sensitivity. Influencing the central nervous system, hormonal changes impact your sensory perception to an extent. So, if you notice increasing sensitivity to light and sound waves during your premenstrual phase, know that it is just a common PMS system and will pass.

5. Weight Gain

Affecting the weight of many women out there, PMS symptoms show temporary weight gain, wherein hormonal fluctuations lead to changes in water retention, eventually contributing to the feeling of bloating. This is the reason for recognising that this weight gain is often water weight, which usually gets resolved once the menstrual period begins. 

How To Reduce PMS Symptoms Naturally?

Managing PMS symptoms naturally involves adopting lifestyle changes and holistic approaches. While these strategies may not eliminate all symptoms, they can help alleviate discomfort. Here's a list of ways to reduce PMS symptoms naturally:

1. Limit Caffeine And Sugar Intake

Consider limiting your caffeine intake to manage your PMS symptoms, as excessive caffeine consumption exacerbates your PMS symptoms, like feeling irritable and sensing mood swings often.

Likewise, high sugar intake may contribute to energy crashes and worsen mood-related PMS issues. Try reducing your daily consumption of caffeinated beverages and sugary snacks to see if it positively impacts your overall well-being.

2. Increase Intake Of Calcium And Vitamin B6

Boosting your intake of calcium and vitamin B6-rich foods can be beneficial in mitigating PMS symptoms. Research indicates adequate calcium levels may help alleviate bloating and breast tenderness symptoms.

Additionally, vitamin B6 has been associated with a reduction in mood-related PMS symptoms. Incorporate dairy products, leafy greens, and fortified cereals into your diet to ensure a sufficient intake of these essential nutrients.

3. Mind-Body Techniques

Explore mind-body techniques to naturally alleviate PMS symptoms. Practices such as meditation and deep breathing have been shown to reduce stress and anxiety, common contributors to PMS.

Research suggests that incorporating mindfulness into your routine can positively impact emotional well-being, helping you better manage the ups and downs associated with PMS.

4. Cognitive Behavioral Therapy (CBT)

Consider engaging in Cognitive Behavioral Therapy (CBT) to address the emotional aspects of PMS symptoms. Studies have shown that CBT can be effective in managing mood swings and irritability associated with PMS.

By working with a therapist, you can develop coping strategies and tools to navigate the emotional challenges that may arise during this time.

5. Try Cold Compressing

Consider using a cold compress for physical discomfort such as breast tenderness or bloating. Applying a cold compress to the affected areas can help reduce swelling and alleviate pain.

This simple and natural method can relieve physical symptoms associated with PMS, allowing you to go about your daily activities more comfortably.

6. Take Herbal Supplements

Chasteberry (Vitex agnus-castus) or evening primrose oil have been explored for their potential to reduce PMS symptoms. Some studies suggest that these supplements may offer relief from symptoms like breast tenderness and mood swings.

It is essential to consult with a healthcare professional before incorporating herbal supplements into your routine to ensure they are safe and suitable for you.

7. Track Your Water Intake

Monitoring and maintaining adequate water intake is crucial for managing PMS symptoms. Dehydration can contribute to feelings of fatigue and exacerbate bloating. Research indicates that staying well-hydrated may help alleviate water retention and promote well-being.

Keep track of your daily water consumption and aim for the recommended amount for your body weight and activity level.

Also Read: 10 Benefits Of Tracking Water Intake: ToneOp 

PMS Symptoms Vs. Pregnancy

Note the given differences between PMS symptoms vs pregnancy to be well-informed:

The Final Say

To sum it up, learning about and dealing with PMS symptoms naturally is important for your well-being. Finding effective ways to reduce these symptoms can make your monthly cycle more comfortable.

Taking care of your body and mind during this time is a personal journey, and the five strategies this blog discussed aim to help you manage it better. Whether adopting healthier habits, using stress-relief techniques, or eating mood-boosting foods, the power to control PMS symptoms naturally is in your hands.

These approaches may bring comfort and relief, making your monthly experience more peaceful for both your body and mind.

FAQs

1. When does PMS starts?

Tracking your menstrual cycle every month will give a better answer to this, though PMS symptoms typically start one to two weeks before your period usually. 

2. How do you control PMS mood swings?

Prioritise self-care, including exercise and relation therapies, maybe yoga for controlling your PMS mood swings, while communicating your feelings with your loved ones during this time. This will also help you shift your focus, eventually giving you a better feel.

3. What can you do to control PMS cravings?

Eating healthy snacks like fruits with some sprinkle of salt will help you control your PMS cravings. But you must also ensure having balanced meals regularly by not missing out on meals, as this minimises your impact of cravings eventually improving your overall well-being.

4. Can PMS symptoms mimic early pregnancy symptoms?

Yes, overlapping of PMS symptoms and early pregnancy is a common factor again. However, its subtle differences, like the timing with symptoms intensity, you can first consider taking a pregnancy test to confirm your happiness.

5. How can you differentiate PMS symptoms vs ovulation symptoms?

Occurring in mid-cycle form, ovulation symptoms are felt by many considerably. In contrast, PMS symptoms appear closer to your menstrual cycle, which is why some women are not able to recognise the difference. But usually, understanding your menstrual cycle helps you distinguish between the PMS symptoms and ovulation symptoms easily.

6. Do PMS symptoms after ovulation continue?

Persisting after ovulation, PMS symptoms do intensify as your period approaches every month. So, be mindful of changes in your mood every hour, possibly lowering energy levels and discomfort in your physical symptoms during this phase.

7. What are common PMS symptoms before the period?

Common PMS symptoms before your period include bloating, mood swings, breast tenderness, and headaches. Keep a symptom diary to track patterns and manage them effectively.

8. Can PMS symptoms occur after your period?

PMS symptoms typically occur before your period, but hormonal fluctuations can lead to lingering symptoms after menstruation. So, maintaining healthy habits helps you minimise post-period discomfort in the best possible way.

9. How are PMS symptoms linked to anxiety?

PMS symptoms, particularly mood swings, can be linked to anxiety. Prioritise stress-reducing activities, such as meditation and exercise, to alleviate both PMS symptoms and anxiety.

10. How to minimise PMS symptoms?

Adopting a healthy lifestyle by exercising regularly while eating a balanced diet daily is how minimising PMS symptoms is properly taken care of, including managing your stress through relaxation techniques.

References

• Premenstrual syndrome (PMS) - Symptoms & causes - Mayo Clinic

• Premenstrual syndrome (PMS) - Diagnosis & treatment - Mayo Clinic

About ToneOp

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