PMS and Natural Remedies: Supplements, Magnesium, and Remedies for PMS Symptoms. Mood, nervousness and hormonal changes
Premenstrual syndrome and natural remedies
It is estimated that up to 3 in 4 women suffer from PMS, a condition that can present with a wide variety of signs and symptoms, including mood swings, breast sensitivity, premenstrual fatigue, nervousness. Some treatments, lifestyle changes e natural remedies they can help relieve symptoms and better manage premenstrual syndrome.
In this article
Symptoms of PMS
THE symptoms of PMS they are diverse and numerous, and may vary from woman to woman. In principle they include:
- mood swings
- irritability and nervousness
- changes in appetite
- difficulty concentrating
- changes in sexual desire
- muscle and joint pain
- increased water retention
- abdominal bloating
- diarrhea or constipation
- breast tension
Some women suffer from severe premenstrual syndrome (premenstrual dysphoric disorder), with very severe physical and emotional symptoms that can affect the quality of life.
Symptoms disappear within three to four days and in any case as soon as menstruation occurs.
Premenstrual syndrome: remedies for mood swings
In most cases it is sufficient to change the lifestyle habits, but for women with more serious symptoms, the doctor may prescribe medications such as antidepressants, the selective serotonin reuptake inhibitors, which are effective for reducing mood disorders and nervousness.
Supplements for PMS
Here are some of the supplements most commonly used to treat and relieve symptoms of PMS:
- Calcium and Vitamin D.
- Chaste tree (Chestnut tree berry)
Calcium and Vitamin D.
Some recent studies have found that women with PMS take calcium supplements moderate or severe would lead to a 48% reduction in symptom severity. Alternatively, calcium can be obtained from food sources such as skim milk, yogurt, dairy products, green leafy vegetables.
The studies also investigated the effects of vitamin D, which regulates the absorption and metabolism of calcium, and suggested that 400 IU per day of vitamin D reduces the risk of suffering from PMS and also the severity of symptoms, such as diarrhea, constipation, fatigue, depression.
There chestnut berry it is often recommended as a supplement to relieve PMS and its effects have been confirmed by some studies such as one published in the journal Reproductive Endocrinology which analyzed the use of chaste tree or a placebo in 162 women with PMS.
After the period of three months, the women who took 20 mg per day experienced improvement in symptoms compared to those who took the placebo, 8 mg or 30 mg. Be careful, however, because the chaste tree may cause side effects and may not be suitable for some people so it is important to always consult your doctor before taking any supplement.
What Supplements to Take?
According to experts these supplements can be useful:
- Football to help relieve physical and emotional symptoms.
- Magnesium to relieve breast pain and swelling.
- Gingko biloba: reduces symptoms such as swelling, fatigue and insomnia.
- Vitamin E to reduce prostaglandins, which can increase physical pain.
- Vitamin B-6 to relieve fatigue, irritability and insomnia.
The magnesium has long been the subject of studies on its effects on symptoms, both physical and emotional, related to PMS and the results show that benefits they are tangible. In particular, taking a magnesium supplement could reduce swelling, water retention and breast tension, but also depression, sadness and irritability.
However it should be noted that magnesium supplements can also cause side effects such as diarrhea, changes in blood pressure and stomach upset, so, as with any other supplement, you should speak to your doctor before taking it.
Natural remedies for nervousness
The plants and phytotherapy they can help if you suffer from irritability, nervousness and mood swings. We can first try aromatherapy with essential oils how:
- chamomile to promote relaxation and sleep
- clary sage to relieve menstrual cramps and anxiety
- lavender for a calming effect
- neroli to relieve anxiety and nervousness.
We can add the essential oils diluted in a hot bath or inhale the perfume directly by putting a few drops on a cotton ball and inhaling.
St. John’s wort
Famous antidepressant Naturally, St. John’s wort can help reduce anxiety, depression and irritability and can also relieve some physical symptoms of premenstrual syndrome, but care must be taken as it interacts with numerous medications so it is important to ask your doctor first.