Discover six powerful and natural remedies to crush those monthly blues caused by PMS. From essential nutrients and heat packs to essential oils and dark chocolate, learn how to alleviate bloating, cramping, mood swings, and fatigue for improved well-being and emotional balance.

Dealing with PMS symptoms each month can be challenging and disruptive to your daily life. Bloating, fatigue, irritability, and more can take a toll on your emotional well-being and relationships.

Luckily, there are natural remedies that can effectively reduce PMS symptoms, helping you feel good throughout your menstrual cycle. Here are six effective ways to help you combat PMS naturally and reclaim control of your well-being.

1. Supplement with Magnesium + B6 + Zinc

A powerful trio of nutrients—magnesium, vitamin B6, and zinc—can work wonders in combating PMS symptoms like cramping, mood swings, and fatigue. These nutrients promote healthy hormone levels, support the nervous system, and improve mood.

Recommended Daily Dosage:

• 400mg of Magnesium Citrate or Glycinate

• 50mg of Vitamin B6 (P5P)

• 15mg of Zinc Citrate or Dihydrate.

Benefits:

• Promotes healthy hormone levels

• Supports the nervous system

• Improves mood

• Combats cramping, mood swings, and fatigue.

2. Utilize a Heat Pack

The old-school heat pack can be your best friend during menstrual cramps. Relax uterus muscles and reduce menstrual cramp pain with the comforting warmth of a heat pack.

Benefits:

• Relaxes uterus muscles

• Increases blood flow

• Reduces pain and inflammation during menstrual cramps.

3. Harness the Power of Essential Oils

A blend of clary sage, lavender, and rose essential oils has been shown to significantly reduce menstrual cramps in a study conducted by the Journal of Alternative and Complementary Medicine.

To create the blend, mix all the ingredients given below:

• 2 drops of Lavender (Lavandula officinalis)

• 1 drop of Clary sage (Salvia sclarea)

• 1 drop of Rose (Rosa centifolia)

• 5ml of Almond Oil

Gently massage this blend on your abdomen.

Benefits:

• Significantly reduces menstrual cramps

• Provides relaxation and comfort

4. Track Your Cycle to Optimize Productivity

Track your menstrual cycle and plan for your period to decrease PMS symptoms.

Schedule Time Off - You Deserve It!

Scheduling time off just before your period allows for rest and creative activities, reducing stress and discomfort during this time.

Seek Help

Consider hiring a cleaner, meal prepping, or ordering healthy dinners to ease the workload during your period. If you’re unable to hire help, there’s no shame in asking your partner, kids or siblings to extend a helping hand.

5. Nourish Your Body

Treat food as medicine to combat PMS.

Try the 3- month Detox

For three months, cut down or eliminate the following from your diet:

• Dairy

• Sugar

• Alcohol

• Caffeine

Do this instead,

• Include one tablespoon of flaxseeds and pumpkin seeds daily. You can add these to your breakfast cereal or smoothie.

• Increase your Omega-3 intake from natural sources like fatty fish, olive oil, avocado, walnuts, macadamia nuts, and eggs

Benefits:

• Provides essential nutrients for hormonal balance

• Reduces inflammation and bloating

6. Opt for Dark Chocolate

To combat sugar cravings and mood swings caused by serotonin crashes just before your period, switch to dark chocolate instead of high-sugar foods like ice cream and milk chocolate.

Benefits:

• Combats sugar cravings

• Stabilizes mood swings caused by serotonin crashes.

PMS doesn't have to be a monthly struggle. By incorporating essential nutrients, heat packs, essential oils, proper planning, nourishing foods, and dark chocolate into your routine, you can reduce bloating, cramping, mood swings, and fatigue.

Empower yourself with these natural remedies and enjoy improved well-being and emotional balance throughout your menstrual cycle. Take control of your menstrual cycle and embrace a healthier, happier you.

FAQs

1. Are these remedies safe to use?

   Yes, these natural remedies are generally safe for most individuals. However, it's always best to consult with a healthcare professional before making any significant changes to your diet or supplement regimen.
   

2. Can I use essential oils during my period?
   
   Yes, essential oils can be beneficial during your period. The blend of clary sage, lavender, and rose essential oils can help reduce menstrual cramps when applied as an abdominal massage.
   

3. How long should I follow the dietary changes?
   
   For optimal results, follow the dietary changes for at least three months to allow your body to adjust and experience the full benefits.

4. Can dark chocolate really help with PMS symptoms?
   
   Yes, dark chocolate contains compounds that can improve mood and reduce sugar cravings, making it a better option than high-sugar foods during PMS.

5. Should I continue taking supplements after my period ends?

   
   While you may choose to continue taking supplements, it's best to consult with a healthcare professional to determine the most appropriate approach for your individual needs.

6. Can I combine these tips for better results?
   
   Absolutely! Combining these natural remedies can have a synergistic effect, providing comprehensive relief from PMS symptoms.