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Natural Ways to Relieve Premenstrual Syndrome


For most women, the days leading up to periods are discomforting but manageable; some develop a sweet tooth, some tend to get irritable, and others get tender breasts. However, if you suffer from excruciating pain and agony during these days, you may be suffering from Premenstrual Syndrome (PMS). 


Premenstrual Syndrome (PMS) refers to physical or emotional discomfort that women may experience before their periods. Although it is manageable for most women, some need extra care. We wish to share a few natural remedies to relieve premenstrual syndrome through this blog. 

Common PMS Symptoms

Periods are a natural part of every woman's life, and you must not let them hamper your personal and professional life. PMS is a combination of symptoms; if you feel you might be suffering from PMS, ask yourself, “Do these problems disrupt my regular life?” One way to confirm that you’re suffering from PMS is if symptoms happen five days before your periods for three continuous months. 


The symptoms show 1 to 2 weeks before your periods; here are a few common ones to look for:

Signs of Physical Discomfort from PMS

  • A bloated stomach
  • Cramps are more painful than usual
  • Tender breasts
  • Inappropriate hunger
  • Headaches
  • Joint pain
  • Swollen hands and feet
  • Constipation and diarrhoea

Signs of Emotional Discomfort from PMS

  • Unusual anxiety
  • Depression
  • Mood swings
  • Irritability
  • Feeling overwhelmed
  • Anger

Behavioural Changes

  • Forgetting things
  • Being distracted
  • Feeling tired

If you or your loved ones exhibit a majority of these symptoms, the chances are that you suffer from PMS. It is most common among women in their late 20s to early 40s that have had a child, have family members suffering from clinical depression, or suffer from postpartum depression. Girls and young adults may also suffer from PMS depending on their emotional wellbeing and lifestyle habits (smoking, drinking, excess sugar or red-meat consumption). 

Natural Ways to Relieve Premenstrual Syndrome 

We live in a tempting world of advanced biotechnology that can cure everything through medicines and medical procedures. However, it does not hurt to consider a natural approach. Let’s take a look at a few natural remedies to relieve premenstrual syndrome:

1. Increase Calcium Intake

Research from the American Journal of Obstetrics and Gynecology found that calcium-consuming women with moderate to severe premenstrual syndrome had a 48% reduction in symptoms. Women with a high intake of natural calcium have a lower risk of suffering from PMS. 


Approximately 1200 mg of calcium intake from organic sources such as skim or low-fat milk or yoghurt will have a beneficial impact on PMS symptoms. Here are a few familiar food sources of calcium:

  • Dairy Products
  • Sesame Seeds
  • Almonds
  • Sardines Salmon
  • Beans and Lentils
  • Rhubarb
  • Tofu

2. Increase Vitamin D Intake

Increased intake of Vitamin D helps your body in calcium absorption and general metabolism, increasing the effectiveness of calcium. A study published in BMC Women Health found that Vitamin D helps reduce menstrual symptoms such as breast tenderness, diarrhoea, constipation, fatigue, and depression. Here are a few rich sources of Vitamin D:

  • Egg Yolks
  • Red Meat
  • Fortified Foods (cereals)
  • Cod Liver Oil
  • Mushrooms

 3. Try Chaste Tree Berry

Considered as a herbal supplement to manage postmenstrual syndrome, Chaste Tree Berry is also a good remedy. A medical study published in Phytomedicine concludes that women who took about 20 mg of Chaste Tree Berries per day found better relief from PMS symptoms than those who took a placebo. 


Another study published in Plata Medica came to a similar conclusion. After a detailed literature review, researchers concluded that five out of 6 previous studies on agnus castus found the herbal supplement to be more effective than a placebo. However, there may be side effects to specific individuals with health conditions. It is advised that you consult a doctor before trying chaste tree berries. 

4. Integrate Curcumin into Your Diet

An active element of turmeric, curcumin is an anti-inflammatory agent which helps with pain management during premenstrual syndrome. It improves the body’s healing potential by relaxing stressed body parts with anti-inflammatory properties. You may choose to take curcumin tablets or mix turmeric with your food to increase your consumption of this anti-inflammatory compound. 


Premenstrual Syndrome is a severe ailment that significantly impacts your daily life. People that suffer from this disease are often going through a lot of pain daily. The above-mentioned are a few natural remedies to relieve premenstrual syndrome and lead a healthy life. 


It is a well-known fact that people with a reckless lifestyle (excessive smoking, drinking, irregular meals) are at high risk of developing health complications. Although not entirely dependent on these factors, females with such lifestyles are at increased risk of developing the premenstrual syndrome. 


You must improve your diet and introduce the items mentioned above in your foods. Apart from this, exercise regularly, manage your stress through meditation, and you are sure to be in a better state during the days leading to your periods. 


If you still wish to get medical attention, we are happy to help you. Nanohealth is a one-stop solution for all the healthcare needs of you and your family. You may consult a gynaecologist with just a few taps on NHAssurance.