How to better cope with premenstrual syndrome and relieve PMS?

What is premenstrual syndrome or PMS?

We are going to look at how to relieve PMS.

Premenstrual syndrome, more commonly known as PMS, refers to a set of physical and psychological symptoms appearing before menstruation.

It is thought to affect 20 to 50% of the menstruating population and is believed to be the result of a hormonal imbalance.

How do you know if you suffer from PMS?

Premenstrual syndrome symptoms generally arrive 3 to 10 days before the first day of your period, and it is important to know how to relieve PMS. Here is a short list (unfortunately not exhaustive) of what people suffering from PMS may feel at that time:

• Painful breasts
• Stomach ache
• Lower back pain
• Hot flushes
• Nausea
• Low mood
• Irritability
• Loss of energy
• Loss of appetite or, on the contrary, a very large appetite
• Insomnia
• Bloated stomach
• Constipation or diarrhoea

What a wonderful programme all in all 🙂. If you recognise yourself in more than one of these symptoms, welcome to Team PMS!

Be careful, however, not to confuse premenstrual syndrome — which is, we can all agree, incredibly unpleasant — with its most severe form, premenstrual dysphoric disorder. PMDD, for its part, is a genuine psychiatric condition appearing before periods and causing mental disorders ranging from generalised anxiety to clinical depression.

Well, after all that delightful news, how about we talk about solutions to get through this period more comfortably, without writhing in pain and crying at the drop of a hat? Because yes, there are natural solutions to boost your mood and calm premenstrual pain.

Let's take stock!

How to relieve PMS symptoms?

With an anti-inflammatory diet, you will know how to relieve PMS.

During these few days, favour seasonal fruits and vegetables and reduce red meat and dairy products, which can worsen inflammation and therefore intensify pain. Cut out alcohol too. Stay well hydrated and think about incorporating herbal teas such as St John's wort or raspberry leaf, which work wonders on abdominal cramps.

With gentle physical activity.

So yes, you are going to tell me that during this period, putting on a sports bra and running 10 kilometres is the very last thing you feel like doing. I am not talking about lifting 100kg at the gym, but walking for at least half an hour a day will do you the world of good! Yoga is also an excellent activity to do during this period. Go for Yin yoga: very slow sequences of positions aimed at stretching you out. You can find on YouTube a whole host of yin yoga sessions specially designed for menstrual cramps — keep it in mind! This activity will have an impact on physical pain as well as on your mood, it's all good!

By meditating to relieve PMS.

Meditation is a wonderful way to release muscular tension and calm anxiety. Without going so far as to turn yourself into a Tibetan monk, you can practise 10 minutes of meditation before going to sleep — you will quickly notice the positive effects on your body and mind! Here again, YouTube is your best friend and you will find many guided meditations there.

By listening to yourself and taking time for yourself.

To all those with FOMO, now is the time to listen to your body and give it a cosy evening in rather than doing the rounds of the bars. Treat yourself without guilt: if you want to demolish a tub of Ben&Jerry's while watching the entire Twilight saga, go for it — no one will judge you!

By trying essential oils.

If you can tolerate essential oils, you can add a few drops of basil essential oil to a little vegetable oil and massage your lower abdomen afterwards. Its antispasmodic properties will have a positive effect on menstrual cramps. Used in diffusion, petitgrain bigarade essential oil will have a positive effect on your mood and help you to relax.

By giving CBD a chance.

Have you ever tried CBD? If you wish, you can use it to combat pain. The most effective way is to use it in the form of concentrated oil. A few drops under the tongue when you feel the cramps gold pain coming on will soothe you and reduce the pain. In addition to having a positive effect on pain, CBD is also thought to act on mood, making it the perfect ally for combating PMS symptoms!

By masturbating.

During this difficult period, who would say no to a shot of oxytocin, dopamine and endorphins? Enjoy a little self-care moment to treat yourself where it feels good! We tell you more in our full article on the benefits of masturbation during your period right here.

By incorporating dietary supplements to relieve PMS.

Combined with a healthy and varied diet, dietary supplements can really make a difference! For example, magnesium helps reduce lower back and uterine pain and reduce fatigue. Vitamin B6 has a beneficial effect on anxiety, omega-3s are great for their anti-inflammatory properties, zinc for hot flushes… If you would like to find out more about supplements, you can consult a doctor or a naturopath who will be best placed to guide you.

You are now ready to face this terrible PMS — good luck to everyone!

See you soon 💜