Premenstrual syndrome, commonly known as PMS, is caused by a surge of hormone production and afflicts women in the days or weeks prior to their menstrual periods. Erratic levels of hormones, including estrogen and progesterone, also causes a variety of physical and emotional triggers or changes that are often the butt of jokes among men but are not at all funny to women experiencing them. Cramps, bloating, pain, migraines and emotional mood swings are a few symptoms that many women experience with PMS. Nearly all women must deal with PMS at some time during their lives, according to PMS-Relief.org.
Step 1
Try herbal remedies, such as black cohosh tea and evening primrose or dong quai supplements, which women have used for generations to relieve cramps, bloating and irritability caused by hormone production. Brew approximately 1 tsp. of loose black cohosh tea in 6 oz. of hot water, or take 20 to 40mg of black cohosh daily in the form of Remifemin supplements. Take 2 to 4g of evening primrose oil per day or 500mg capsules of dong quai three times a day, according to Medscape.com.
Step 2
Exercise to help lift mood and reduce the emotional roller coaster ride that many women experience right before their periods. Regular exercise may help decrease severity of PMS symptoms, says Dr. Carol Watkins of Northern Country Psychiatric Associates in Maryland. Exercise aids the release of serotonin, the body's "feel-good" hormone. Exercise may be moderate during the week before your period; engage in Pilates or yoga, walking, riding a bike or a 10-minute burst of exercise using light weights.
Step 3
Avoid salt, caffeine and sugars to help prevent bloating and water retention during the week before your period, suggests FamilyDoctor.org. Salt causes water retention, and sugar and fat encourage gas and bloating. Break up three meals a day into five or six smaller ones to help with digestion and relieve constipation.
Step 4
Take ibuprofen to help reduce pain caused by bloating or cramps. Some over-the-counter diuretics may also help reduce fluid buildup of fluid in the body.
Step 5
Consider taking an antidepressant during the two weeks before a period for help with relief of symptoms such as anxiety, irritability and anger, states Dr. Watkins.
Tips and Warnings
- Women experiencing severe depression or mood swings should speak with her doctor about periodic medication methods used to treat premenstrual dysphoric disorder (PMDD). Dong quai, black cohosh and evening primrose all can be found in health or vitamin stores. Black cohosh may also be purchased in loose or bagged tea varieties.
