A holistic treatment approach for premenstrual syndrome (PMS) addresses symptoms of the mind and body. Frequently occurring symptoms of PMS include irritability, mood swings, sadness, stomach cramps, bloating, headaches and muscle tension. These recurrent monthly symptoms cause women a great deal of physical discomfort as well as emotional upset. In order to treat symptoms of PMS effectively, a combination of holistic treatments is recommended.
Medication
Physical pain resulting from cramps, headaches and muscle tension impede a woman's ability to function and cause emotional upset. Several over-the-counter medications can be taken to help alleviate painful symptoms. Mothernature.com recommends treating cramps with ibuprofen drugs such as Advil because ibuprofen inhibits prostaglandin, the hormone that causes the uterus to contract. It is suggested that medication be taken at the first sign of symptoms to prevent pain from intensifying.
Exercise
An average of 20 to 30 minutes of daily exercise is recommended to help reduce symptoms of PMS by stabilizing the body's hormone levels. Endorphins released during exercise act as painkillers for physical symptoms such as menstrual cramps and also work as mood elevators. Walking is a great physical activity that increases blood flow and circulation and also supports your mental well-being by providing time to reflect on your thoughts or relax by listening to music. For severe cramps, a combination of stretching and deep breathing can help relax stomach muscles.
Vitamins & Minerals
Taking natural supplements can help manage the symptoms of PMS. Dr. Stephen Byrnes, author of "Natural PMS Relief," advises that foods high in vitamin A, vitamin D, vitamin B complex, vitamin E, calcium, magnesium and fatty acids should be consumed in addition to supplements. These nutrients are suggested for reducing PMS symptoms such as unbalanced hormone levels, irritability, bloating and muscle cramps. Herbal supplements with calming properties, such as lavendar and chamomile, are also useful for decreasing mood swings, sadness and bloating.
Healthy Diet
PMS symptoms are decreased by consuming foods that are high in essential vitamins and minerals, including fish, lean meats, green vegetables, whole wheat grains, assorted nuts and dairy. Certain foods such as celery and asparagus help decrease bloating caused by water retention in the body. It is also crucial to avoid unhealthy foods. Pmsrelief.net suggests staying away from caffeine, alcohol, simple sugars, salt and fats because they intensify the symptoms of PMS. Instead of a candy bar, satisfy your chocolate cravings with frozen yogurt or pudding to give your body needed calcium.
