PMS is something that 75% of women experience, and it comes with a lot of negative symptoms. For example headaches, mood swings, bloating, and much more. It’s a statement that most of us unconsciously accept without a second thought.
However, recent studies have shown there are many things you can do to help reduce PMS and possibly eliminate it altogether. You don’t have to suffer from the negative symptoms PMS can bring, instead follow these tips to help reduce your risk of PMS.
So what is PMS and what is it caused by? What are some things you can do to reduce or eliminate PMS?
1. The Cause of PMS
PMS is the physical and emotional symptoms that most women experience before or after their menstrual cycle. But what causes it?
The actual cause of PMS is actually pretty simple. The true cause of PMS is simple hormone imbalance, which occurs during the menstrual cycle. There are many things that promote these hormone imbalances, such as a high-sugar, refined carbohydrate diet, caffeine, stress, and much more.
Additionally, a lack of exercise could also cause hormone imbalance. Your body also needs exercise to help balance hormones. So if you aren’t moving your body enough, it’s likely this is part of the problem as well.
Thankfully, there are many ways to help correct these hormone imbalances, which in turn can help prevent PMS.
2. How To Reduce PMS
As I mentioned above, there are many lifestyle changes you can make to help reduce PMS. The following PMS treatment options can help stabilize mood swings and improve a woman’s emotional health in the weeks before menstruation:
- Exercise: Exercise is crucial when it comes to balancing hormones. Additionally, exercise can help lift moods and reduce depression. Exercise can also boost energy and help with cramps and bloating. Try and aim for 30 minutes of aerobic exercise, 4 to 5 times a week.
- Improve Your Diet: Having a healthy balanced diet is important for your overall health and for keeping your hormones balanced. In order to reduce PMS, you should avoid eating refined flour, sugar, processed foods, and caffeine. Staying away from coffee and other caffeinated drinks for two weeks before your period may make a difference in your mood because caffeine can increase anxiety, nervousness, and insomnia. Additionally, you should increase the amount of fiber in your diet, increase omega-3 fats, and avoid alcohol.
- Supplements: Recent studies have shown that a combination of vitamin D and calcium can help reduce and eliminate PMS symptoms. In fact, a number of studies have shown that getting plenty of calcium can help ease mood changes related to severe PMS.
- Alternative Therapies: Therapies such as acupuncture and homeopathy may help. Some clinical trials showed that individualized homeopathy is effective in treating PMS. Additionally, these therapies can help reduce stress which is also a contributor to PMS.
- Stress Management: Stress can make severe PMS symptoms worse, so finding ways to give stress the slip can help treat PMS. Relaxation techniques such as meditation and yoga are great ways to reduce stress. Take time each day to focus on relaxation, as it can help balance hormones.
The PMS Takeaway
All in all, there are many lifestyle changes you can make to help reduce PMS. Exercising, having a balanced diet, and taking certain supplements can help balance your hormones and possibly eliminate PMS.
If you are interested in learning more about stress management, I encourage you to schedule an appointment with one of our trusted practitioners at SHIN Wellness. We offer many other holistic treatments such as decompression therapy, acupuncture, chiropractic, neurofeedback, psychology, reiki, nutrition, massage, rolfing and corrective exercise. If you need some help figuring out what service is right for you, try our personalized consultation. Our Wellness Center and Chiropractor office in Miami Florida specializes in restoring your health!