How to better live with premenstrual syndrome and relieve PMS?

What is premenstrual syndrome or PMS?

We will see how to relieve PMS.

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

It affects 20 to 50% of the menstruating population and is the result of a hormonal imbalance.

How do you know if you have PMS?

The symptoms of premenstrual syndrome generally appear 3 to 10 days before the first day of menstruation, and it's important to know how to relieve PMS. Here is a small (unfortunately not exhaustive) list of what people suffering from PMS may feel at that time:

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

A wonderful program indeed 🙂. If you recognize yourself in more than one of these symptoms, welcome to Team PMS!

However, be careful not to confuse premenstrual syndrome, which is, we agree, incredibly annoying, with its more severe form, premenstrual dysphoric disorder. PMDD is a real psychiatric disorder appearing before menstruation and causing mental disorders ranging from generalized anxiety to nervous depression.

Well, after all these joyous topics, shall we talk about solutions to better live through this period, without writhing in pain and crying over every little thing? Because yes, there are natural solutions to boost your mood and ease premenstrual pain.

Let's take a look!

How to relieve PMS symptoms?

Thanks to anti-inflammatory diet you will know how to relieve PMS.

During these few days, prioritize seasonal fruits and vegetables and reduce red meat and dairy products which can worsen inflammation and thus increase pain. Also, avoid alcohol. Stay well hydrated and consider incorporating herbal teas like St. John's wort or raspberry leaf, which work wonders on abdominal cramps.

With gentle physical activity.

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

Meditating to relieve PMS.

Meditation is a wonderful way to release muscle tension and calm anxiety. Without turning into a Tibetan monk, you can practice 10 minutes of meditation before falling asleep, and you'll quickly see the positive effects on your body and mind! Here again, YouTube is your best friend and you'll find many guided meditations there.

Listening to yourself and taking time for yourself.

To all the people affected by FOMO, it's time to listen to your body and give it a cozy evening instead of going bar-hopping. Treat yourself without guilt: if you want to devour a tub of Ben & Jerry's in front of the entire Twilight saga, go ahead, no one will judge you!

Trying essential oils.

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

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 cramps or pain coming on will soothe you and reduce the pain. In addition to having a positive effect on pain, CBD would also act on mood, making it the perfect ally to combat PMS symptoms!

Masturbating.

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

Integrating dietary supplements to relieve PMS.

Accompanied by 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 flashes… If you want to learn more about supplements, you can consult a doctor or a naturopath who will guide you best.

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

See you soon 💜