8 Ways To Reduce PMS Symptoms Naturally
Premenstrual syndrome (PMS) affects many women, causing a range of physical and emotional symptoms that can significantly impact daily life. While over-the-counter medications can provide relief, many women prefer natural approaches to manage their symptoms. Here are eight evidence-based strategies to help reduce PMS symptoms naturally:
- Optimize Your Diet
Consuming a balanced diet rich in whole grains, lean proteins, fruits, and vegetables can help stabilize blood sugar and reduce inflammation, potentially alleviating PMS symptoms. Consider reducing salt, sugar, and caffeine intake, as these may exacerbate bloating and mood swings.
- Increase Calcium and Magnesium Intake
Studies suggest that calcium and magnesium supplementation may help reduce PMS symptoms such as mood swings, bloating, and breast tenderness. Good food sources include leafy greens, nuts, seeds, and dairy products.
- Exercise Regularly
Moderate exercise can help reduce PMS symptoms by releasing endorphins, improving mood, and reducing stress. Aim for at least 30 minutes of moderate activity most days of the week.
- Manage Stress
Chronic stress can worsen PMS symptoms. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, or yoga into your daily routine.
- Get Adequate Sleep
Poor sleep can exacerbate PMS symptoms. Prioritize getting 7-9 hours of quality sleep each night, and maintain a consistent sleep schedule.
- Try Herbal Remedies
Certain herbs like chasteberry (Vitex), evening primrose oil, and ginger have shown promise in reducing PMS symptoms. Always consult with a healthcare provider before starting any herbal supplement.
- Stay Hydrated
Drinking plenty of water can help reduce bloating and alleviate other PMS symptoms. Aim for at least 8 glasses of water per day.
- Consider Acupuncture
Some studies suggest that acupuncture may help reduce PMS symptoms, particularly pain and mood-related issues.
Remember, every woman's experience with PMS is unique, and what works for one person may not work for another. It's important to track your symptoms and experiment with different strategies to find what works best for you.
If you're struggling with PMS symptoms and want personalized guidance on managing them naturally, I invite you to book a complimentary 15-minute Discovery Session with me. During this session, we'll discuss your specific symptoms and health goals, and I'll provide initial recommendations for alleviating your PMS symptoms through natural methods.
For ongoing support and resources, consider joining the VIV Academy. As a member, you'll receive:
- Access to evidence-based information on women's health and PMS management
- Discounts on recommended products and supplements for hormone balance
- Weekly training sessions on various health topics
- Monthly nutrition and fitness challenges tailored to support hormone health
- And much more!
Don't let PMS control your life. Take the first step towards finding relief and reclaiming your well-being. Book your complimentary Discovery Session today and ask about joining the VIV Academy for comprehensive support on your journey to better hormonal health.
Hey there!
