Vitamin or mineral supplements for premenstrual syndrome. Kietpeerakool C, Pattanittum P, Lumbiganon P, Kaewrudee S.Do aerobic exercises, such as walking, running, riding a bike, swimming, or any activity that gets your heart rate up, preferably daily for at least 20 minutes, three times a week. Exercise triggers the secretion of “happy” hormones called endorphins that help reduce the pain and help you relax. Make sure to drink sufficient water, around 6–8 glasses each day.You can eat raw carrots for this purpose. Eat fiber-rich foods to allow intestinal clearance of estrogen.Eat a healthy, wholesome diet with generous amounts of vitamins and minerals.Reduce your intake of processed foods, dairy products, and refined sugars.Reduce your salt intake to avoid bloating, a common occurrence during periods.Manage your stress through relaxation techniques, such as yoga, tai chi, counseling, cognitive-behavior therapy (CBT), and meditation, which can help you relax and relieve the associated stress and anxiety.Try to get the required 8 hours of sleep to keep yourself relaxed and fatigue-free.Alcohol consumption can make you feel depressed. Cut back on the consumption of alcoholic beverages 14 days before your period to prevent your moods from going down.Increased levels of caffeine can worsen the tenderness in your breasts right before your periods. Limit your intake of caffeine 2 weeks before the onset of menstruation.Implementing a few lifestyle changes in your routine can help curtail the symptoms of mild PMS to quite an extent. Consult an acupuncture specialist for treatment. (19) Acupuncture and acupressure also improve quality of life, both emotionally and physically. Acupuncture and acupressureĪcupuncture therapy can help improve emotional well-being and the physical symptoms of PMS. Note: Dilute the oils before use and conduct a patch test to check for allergies. If the taste of raw fennel is too strong for you, simply boil a handful of crushed seeds, filter the liquid in a glass, and drink this fennel infused water when it cools down a bit.You can directly chew some fennel seeds to soothe your abdominal distress.Chamomile tea is known to reduce bloating, and you can enhance this effect by adding some fennel seeds to this therapeutic beverage.However, further studies are required to confirm its effects. Also, the natural digestive and diuretic properties of fennel, along with regular exercise, may help reduce the associated bloating and stress. Use fennel to relieve bloatingįennel may help alleviate the stomach cramps and other symptoms experienced during PMS. Chasteberry may help bring your hormonal levels back on track and quell the symptoms of PMS, such as tender breasts and hot flashes, to quite an extent. Chasteberry is an herb that works by arresting the release of a hormone called prolactin, which dominates during PMS.
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