Top 10 Natural Remedies for PMS Relief

Beautiful Woman With A Whiten Perfect Smile

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Being a woman is a complicated cycle of hormones from day to day and sometimes, well, let’s be honest ladies, we are just a little witchy, aren’t we? Well, if guys had to put up with the things we do, like painful breasts, pounding headaches, cramps, bloating, mood swings, and food cravings, they would probably be the same way.

Doctors really don’t have many ideas for PMS, and even worse, some of them will tell you it’s all in your head, don’t you hate that?! Listen, if you are looking for some real relief from at least some of the symptoms of PMS, keep reading. We’ve got 10 all natural remedies that should bring you a bit of relief and have you feeling like yourself again sooner than you can say “Shoe Sale!”


1. Multivitamins

You might not believe it, but many PMS symptoms are only heightened by a lack of certain vitamins. Balancing your nutrition is the first step towards getting some relief from some of your symptoms. Believe it or not, studies show that women who take a high quality multivitamin have fewer PMS symptoms than those who don’t. So buy some high quality multivitamins for starters.


2. Iron

More nutrition information! Ladies, due to blood loss, it’s easy to become anemic, which will leave you feeling tired and wiped out. Be sure to eat foods that are high in iron all month long to keep those iron levels up. There are iron supplements but you need to be careful as they can lead to constipation and even toxicity if you take too many. If you are simply exhausted around that time of the month, ask your doctor to test you for anemia.


3. Eat more flax

Ground flaxseed is full of lignans, which helps to bind up free estrogen in the body. It’s also high in fiber, which will help keep things moving in your lower intestines (yes, we are talking about poop) and this will help move excess hormones out of the body. Flax seeds have phytoestrogens that minimize PMS symptoms because they bind to estrogen receptors, which block out stronger estrogens, which can antagonize PMS.

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Photo credit: bigstock

Photo credit: bigstock

4. Calcium and vitamin D

When you don’t get enough calcium and vitamin D, the hormones that regulate your calcium have a negative reaction to your estrogen and puts that PMS in high gear. It’s almost impossible to get enough vitamin D and calcium through your food along, so be sure to take a supplement with calcium and vitamin D. Your multivitamin might not give you enough calcium, and probably even less vitamin D, so take another supplement if you can’t get enough through your multivitamin.


5. Try aromatherapy

Sometimes it’s the things you think of last that will give you what you are looking for. No, we aren’t talking about husbands; we are talking about using aroma therapy for relief from PMS symptoms! To help fight the exhaustion that often comes with PMS, try putting a few drops of rosemary, lemon balm, or lavender in a diffuser, turn down the lights, and breathe deep. Try just a few minutes of meditation to relieve stress. This sounds too simple to work, but the simple things in life are often the best. Give it a try.


SEE ALSO: 20 Remedies to Kick PMS Naturally

6. Light exercise

Don’t roll your eyes, this works for many women. Yes, when you are tired and crabby the last thing you might want to do is some exercise but doing some light aerobics can improve circulation and release endorphins, which can make you, feel better. Try some yoga or a nice walk for 20 minutes and see if this doesn’t make you feel like a million bucks.


7. B vitamins

More vitamin talk! If you are taking birth control pills, it can drain folic acid and B6 from your body, which causes fatigue as well as depression. B6 is not made by the body, so it’s imperative that you get enough of this important vitamin. B6 is responsible for red blood cell metabolism, proper functioning of your immune system, your nervous system, and the regulation of your blood sugar levels. A lack of this vitamin is what gives you those cravings for sugar and fat. Be sure your multivitamin has all the B vitamins in it, if not, take a B vitamin supplement. Natural food sources that are high in B6 include sweet potatoes, spinach, tuna, garlic, cabbage, bok choy, bananas, sunflower seeds, and green peas.

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Herbal Tea From Dry Linden Flowers On A Spoon

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8. Herbal remedies

There are plenty of herbal remedies around and there is surely one that will work for you. Chaste tree berry is one that was used by the ancient Greeks to reduce PMS symptoms and balance out hormones. Black cohosh was used by Native Americans for cramps and licorice is a phytoestrogen that can stop bloating and ease breast tenderness. Don’t take licorice if you have diabetes, high blood pressure or kidney, heart, or liver disease. A popular herb in China is dong quai, which is also good or treating PMS and regulating hormones. Take a trip to your local health food store and check out the wide selection of herbal remedies. One is bound to work for you!


9. Think gamma linoleic acid

Think what? Gamma Linoleic Acid. No, it’s not a new rock band, it’s a substance that causes your body to make prostaglandin E-1, which reduces inflammation, and eases cramps, headaches, and breast tenderness. You can find gamma linoleic acid in evening primrose oil, black currant oil, and borage oil, which are all available at your local health food store. Take these supplements along with a good multivitamin that has vitamins B6 and C, zinc, and magnesium as these will help your body process gamma linoleic acid more effectively.


10. Tea time!

Many herbal teas can help fight the symptoms of PMS and fight bloating. The best teas for PMS would be catnip, chamomile, red raspberry, and partridge berry. You can also take valerian tea or dandelion tea as a diuretic, but not if you are already on prescription diuretics.


Vitamin B6 (therapeutic uses), by: EBSCO CAM Review Board, Salem Press Encyclopedia of Health, January, 2014

University of Maryland Medical Center

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