HERE ARE FIVE NATURAL REMEDIES TO FIGHT PREMENSTRUAL SYNDROME
Premenstrual syndrome - or PMS for short - refers to a set of cyclical and recurrent symptoms that occur 7 to 10 days before the onset of menses. Affecting up to 75% of women, premenstrual syndrome appears predictable, although individual symptoms (and their intensity) may vary from month to month.
Symptoms of Premenstrual Syndrome
Some of the most common symptoms of PMS, which cover the physical, emotional and behavioral domains, include:
- Abdominal cramps
- Articular pain
- Sensitivity of the breasts
- Acne breakouts
- Water retention
- Mood swings
- Changes in appetite
- Bad concentration
- Social withdrawal
- Changes in libido.
When premenstrual syndrome is particularly severe and debilitating, it is called premenstrual dysphoric disorder (PMD), a much rarer form that affects between 3% and 8% of women.
What are the causes of PMS?
Although the exact cause of premenstrual syndrome is unknown, several biological factors have been identified that increase the symptoms of premenstrual syndrome. These include hormonal fluctuations, reduced levels of serotonin in the brain, increased inflammation, lower levels of calcium and magnesium in the body, and increased sensitivity to prolactin.
While the symptoms of PMS diminish on their own during the first four days of the female period, PMS for 10 to 14 days a month can have a dramatic impact on children's quality of life. On average, a woman will undergo 500 rules during her life.
Conventional treatment of premenstrual syndrome includes nonsteroidal anti-inflammatory drugs for pain relief and anti-depressants to combat mood-related symptoms. But these drugs, taken in the long run, have their own disadvantages and disturbing side effects.
Given these options, many women simply smile and support it. However, there are several alternatives that have proven safe and effective for all symptoms of PMS ...
As one of the biological factors of premenstrual syndrome is calcium deficiency in the body, calcium supplementation can help relieve many of the mood-related premenstrual syndrome symptoms.
Published in Obstetrics & Gynecology Science, a study conducted in 2017 involved 66 women randomly assigned to receive 500 mg of calcium daily or placebo for two months. Compared with baseline and control groups, those who took calcium had a significant reduction in anxiety and depression; This group was also less emotional, with less water and reduced somatic symptoms such as bloating, breast tenderness and joint pain.
The recommended daily intake of calcium is 1000 mg daily for most adults. To make sure your diet contains enough calcium, try including calcium-rich foods such as milk, cheese, yogurt, and other dairy products in your meals. Other sources include leafy vegetables, seafood, tofu and legumes. You can even eat eggs for a quick calcium solution.
2. THE GATTILIER
Originating from the Mediterranean and Central Asia, chaste tree (Vitex agnus-castus) refers to the fruit of chaste tree. Used first by medieval monks to reduce sexual desire (hence its name), chasteberry is now taken in addition to a range of women's health problems such as infertility, menstrual problems and menopause .
In a 2012 systematic review of its impact on various reproductive problems in women, the researchers analyzed eight clinical trials involving the use of chasteberry extracts to treat PMS. Seven of these studies showed chaste tree to be superior to placebo.
Overall, Chaste Tree has helped to improve the physical and psychological symptoms of PMS. It has reduced headaches, nervousness, restlessness, depression, breast pain, bloating, back pain, menstrual pain, fatigue, irritability and sleep disorders with minimal side effects.
Chasteberry is available as a dietary supplement that can be purchased here. Since this herbal remedy interacts with the hormones and dopamine receptors in the brain, talk to your doctor before taking chasteberry if you are using birth control pills, antipsychotic medications, or hormone treatments.
3. THE SAFFRON
A red spice with a subtle sweet and earthy scent, saffron (Crocus sativus) has long been used as a seasoning, fragrance, tincture and medicinal plant that dates back three millennia.
Traditionally used as an antidepressant, saffron also appears to be effective against the symptoms of PMS. In a 2007 study, 50 women with premenstrual syndrome were assigned to receive either 30 mg of saffron or placebo each day for two menstrual cycles. The researchers evaluated treatments with a daily symptom report (a checklist of 17 symptoms covering mood, behavior, pain, and physical ailments) as well as assessment scales of depression, and found that women in the saffron group reported a significant reduction in symptoms compared to the control group. group. In total, 76% of women in the saffron group experienced a 50% reduction in the severity of daily symptoms.
4. Magnesium and Vitamin B6
Another aggravating factor of PMS is the low level of magnesium in the body. Women who suffer from PMS usually have lower levels of this essential mineral than women without PMS. Although magnesium plays many roles in human biology, it can help prevent cramps and menstrual pain by releasing the muscles of the uterus.
To investigate the effects of magnesium supplementation on premenstrual syndrome, researchers recruited 150 women diagnosed with premenstrual syndrome in a 2010 study. Women were randomized to receive placebo, 250 mg of magnesium or 250 mg of magnesium and 40 mg of vitamin B6 each day for two months. Vitamin B6 helps the body to make serotonin and norepinephrine, hormones that regulate mood and the response to stress.
Although magnesium supplements have been shown to be effective against many PMS symptoms, the combination of magnesium and vitamin B6 has resulted in a more dramatic reduction in depression, anxiety, cravings, fluid retention and pain.
Although many foods contain magnesium and vitamin B6, you will need to eat a lot of avocados to reach a therapeutic dose for the management of PMS. We recommend these 250 mg magnesium capsules of Nature Made and 40 mg of Vitamin B6 in Vita 1 capsules.
5. Krill oil
Omega-3 fatty acids play a vital role in the membranes surrounding every cell in your body. These widely studied polyunsaturated fats help to make hormones, control inflammatory processes and regulate genetic functions. People who consume a lot of omega-3s have better protection against many types of diseases, from heart disease to cancer to Alzheimer's disease. Omega-3 fatty acids are essential and can only be obtained through the consumption of foods such as fish, nuts and flax seeds.
Research has shown that women with premenstrual syndrome have an abnormal metabolism of fatty acids, with high levels of omega-6 fatty acids that trigger pro-inflammatory reactions. Normally, omega-3s would compete with omega-6 fatty acids to secrete anti-inflammatory prostaglandins to reduce contractions and pain in the pelvis.
Although fish oils provide omega-3 fatty acids, krill oil is a particularly excellent source. Krill is not only rich in omega-3 fatty acids, but it is easier to absorb for the body than for other fish oils. It is also enriched with Astaxanthin, an extremely powerful antioxidant with its own health benefits.
Compared to omega-3 fish oil, krill has been shown to be more effective at managing the symptoms of PMS. In the 2003 study, 70 PMS patients were required to take 1000 mg of krill oil or fish daily for three months. At 45 and 90 days, women taking krill oil showed increasing improvements in all physical and emotional symptoms, including depression, abdominal pain, breast tenderness, irritability, joint pain, and bloating. In contrast, the omega-3 fish oils group experienced only an improvement in weight gain and abdominal pain. This disparity is probably due to the increased bioavailability of krill oil.