How can you cope better with premenstrual syndrome and ease PMS symptoms?

What is premenstrual syndrome, or PMS?

Let’s look at how to ease PMS symptoms.

Premenstrual syndrome, more commonly known as PMS, is a collection of physical and psychological symptoms that appear before menstruation.

It may affect 20 to 50% of people who menstruate and is thought to be caused by a hormonal imbalance.

How can you tell if you have PMS?

Premenstrual syndrome symptoms usually appear 3 to 10 days before your period starts, so it’s important to know how to ease PMS symptoms. Here’s a short (and unfortunately far from exhaustive) list of what people with PMS may experience at that time:

• Tender breasts
• Stomach ache
• Lower back pain
• Hot flushes
• Nausea
• Low mood
• Irritability
• Low energy
• Loss of appetite or, conversely, a much bigger appetite
• Insomnia
• Bloating
• Constipation or diarrhoea

Quite the wonderful package, all in all 🙂. If you recognise more than one of these symptoms, welcome to Team PMS!

Be careful, though, not to confuse premenstrual syndrome — which, let’s face it, is incredibly unpleasant — with its most severe form, premenstrual dysphoric disorder. PMDD is a recognised psychiatric condition that appears before a period and causes mental health symptoms ranging from generalised anxiety to depression.

Right, after all that fun, shall we talk about ways to get through this time without doubling over in pain or crying at the drop of a hat? Because yes, there are natural ways to lift your spirits and soothe premenstrual pain.

Let’s take a closer look!

How can you ease PMS symptoms?

An anti-inflammatory diet can help you ease PMS symptoms.

During those few days, opt for seasonal fruit and vegetables and cut back on red meat and dairy products, which can worsen inflammation and make the pain more intense. Give alcohol a miss too. Stay well hydrated and consider herbal teas such as St John’s wort or raspberry leaf, which can work little wonders for abdominal cramps.

With gentle exercise.

Now, I know that during your period, putting on a sports bra and running 10 kilometres is probably the last thing you feel like doing. I’m not talking about lifting 100 kg at the gym, but walking for at least half an hour a day can do you a world of good! Yoga is another excellent activity at this time. Try Yin yoga: very slow sequences of poses designed to stretch your body. You’ll find plenty of Yin yoga sessions for period cramps on YouTube, so give one a go! It can help with physical pain as well as your mood — a win-win!

By meditating to ease PMS symptoms.

Meditation is a wonderful way to release muscle tension and calm anxiety. You don’t have to become a Tibetan monk: try meditating for 10 minutes before bed and you’ll soon notice the positive effects on your body and mind! Once again, YouTube is your friend, with plenty of guided meditations to choose from.

By listening to your body and taking time for yourself.

For anyone with FOMO, now’s the time to listen to your body and treat it to a cosy night in instead of a bar crawl. Indulge without guilt: if you want to polish off a tub of Ben & Jerry’s while watching the entire Twilight saga, go for it. No one’s judging!

By trying essential oils.

If essential oils agree with you, try adding a few drops of basil essential oil to a little carrier oil, then massaging your lower abdomen. Its antispasmodic properties may help with menstrual cramps. Diffusing bitter orange petitgrain essential oil may lift your mood and help you relax

By giving CBD a try.

Have you tried CBD? If you’d like to, you can use it to tackle pain. It’s most effective as a concentrated oil. A few drops under your tongue when you feel cramps or pain coming on can help soothe you and reduce the pain. As well as helping with pain, CBD may also lift your mood, making it a great ally against PMS symptoms!

By masturbating.

During this tricky time, who wouldn’t welcome a boost of oxytocin, dopamine and endorphins? Take a little self-care time to make yourself feel good where it counts! Find out more about the benefits of masturbating during your period in our full article right here.

By adding supplements to help ease PMS symptoms.

Alongside a healthy, varied diet, supplements can really make a difference! For example, magnesium helps reduce lower back and uterine pain and fatigue. Vitamin B6 can help with anxiety, omega-3s are great for their anti-inflammatory properties, and zinc can help with hot flushes… If you’d like to know more about supplements, a doctor or naturopath can help guide you.

You’re now ready to face the dreaded PMS. Good luck, everyone!

See you soon 💜