Premenstrual syndrome - global problem that every woman faces reproductive age. It consists of physical and emotional disorders before the menstrual cycle. It is impossible to avoid PMS, but it is quite possible to alleviate its course!

The list of problems associated with premenstrual syndrome is in the dozens of symptoms. To get rid of PMS, a complex of vitamins will help, with which you should diversify your diet, and a number of special measures tested by women on themselves.

What is premenstrual syndrome

Every female body respond differently to the manifestation of PMS. The point is that due to physiological features organism, some women may experience a minimum of discomfort, while others suffer from almost all characteristic symptoms.

Symptoms of the premenstrual cycle, as a rule, manifest themselves in the following forms:

• headache;
• abdominal pain;
• sudden mood swings;
• weight gain, swelling of the extremities;
• pain in the area of ​​the mammary glands;
• distraction;
• irritability;
• deterioration in appetite (or, conversely, its sharp increase);
• poor performance, memory impairment;
• cardiac arrhythmia;
• insomnia;
• apathy and depression.

Usually, with severe pain, women take a variety of painkillers. Vitamins taken during PMS will have a more effective and beneficial effect on health. They will help normalize the fluid content in the body, regulate blood sugar levels and balance cholesterol levels.

What vitamins to take for PMS

Complexes of vitamin supplements for premenstrual syndrome usually include:

1. Category B vitamins;
2. Vitamins D;
3. Vitamins of group E;
4. Herbal supplements (vitex, rhodiola, krill oil, etc.).

For girls suffering from premenstrual syndrome good role the use of inositol, i.e. vitamin B8. This substance helps women cope with low mood and symptoms of depression.

It is necessary to determine which vitamins to drink during PMS based on the symptoms that have manifested. For a complex effect on the syndrome preceding the menstrual cycle, about one hundred grams of foods containing protein, fruits and vegetables, in which the minimum amount of starch, and animal and vegetable fats, should be introduced into the diet.

The intake of vitamin B is aimed at suppressing aggressiveness and irritability during PMS time. Substances from the presented group are synthesized by intestinal bacteria and contribute to better metabolism glucose monosaccharide. Taking vitamin D is also important as it can stabilize the mood of women undergoing premenstrual syndrome. During critical days and on their eve it is recommended to take vitamin E. Tocopherol produces a powerful anti-inflammatory effect, reducing pain in the chest area, as well as its swelling.

Menstrual cycle in women is the result of complex relationships reproductive hormones, the level of which decreases and increases in different periods cycle lasting approximately one lunar month(twenty eight days). A woman lives cycle after cycle and does not know about hormonal processes (apart from a few days of bleeding). But about a third of women childbearing age suffer from unpleasant symptoms that are associated with fluctuations in hormone levels, especially during the last seven to fourteen days of the cycle. One in ten such women unpleasant symptoms(premenstrual syndrome, PMS) appears almost every month, while others - only from time to time.

What is premenstrual syndrome

With the syndrome appear:

• anxiety;
• insomnia;
• irritability;
• memory impairment;
• depression;
• apathy;
• distraction;
• increased appetite;
• desire for sweets
• reaction to sugar
• cardiac arrhythmia;
• headache;
• fatigue,
• mental disorders;
• fainting;
• swelling of the hands and feet,
• weight gain;
• painful sensitivity of the mammary glands;
• breast swelling;
• bloating.

Some women suffer from all these symptoms, while others have only individual forms. With premenstrual syndrome, proper nutrition can help.

What vitamins will help

A properly formulated diet can alleviate symptoms and have a beneficial effect on health. You need to create a diet that can provide a daily intake of one hundred grams of protein lean foods(poultry, lean meat, egg white, a fish). This is necessary in order to keep the activity internal organs and muscles. About a third of your calories should come from protein if you don't have excess weight. An additional forty percent of calories should be obtained from fruits and vegetables with low content starch, and the remaining third - from animal and vegetable fats.

Vitamin A in high doses will relieve PMS symptoms. But in case of intensive consumption (about three hundred thousand ME per day), side effects. To avoid them and at the same time get beneficial effect high doses vitamin A, take beta-carotene, which is converted into vitamin A in the body.

Vitamin B6 will help

It is worth taking from fifty to one hundred milligrams of vitamin B6 every day. But try not to increase the dose of vitamin B6, because in the case of a daily intake of 250 mg for several years, nervous disorders appear.

In women suffering from PMS, in the case of additional intake of vitamin E, relief of symptoms such as painful sensitivity of the mammary glands, fluid accumulation, emotional instability, desire for sweets, and fatigue was observed. It is worth taking vitamin E at a dose of four hundred to six hundred IU every day. But keep in mind that vitamin E can cause an increase in pressure in some people.

Sometimes gynecologists recommend treating minor violations menstrual cycle (especially in adolescent girls and girls) with vitamin therapy. Individual and minerals in large dosages, taken in courses on the days of the cycle, can cause menstruation, affect the production of hormones, and reduce pain in dysmenorrhea.

Vitamins best improve menstruation if the cycle has gone astray for the following reasons:

• hypovitaminosis, depletion of the body,
• excessive physical activity,
• obesity, malnutrition,
• stress,
• bad habits.

For serious disorders, cyclic vitamin therapy is usually used as aid in combination with other treatments. Cycle disorders can also be treated with hormones and oral contraceptives. But at long-term use they cause micronutrients and vitamins.

VITAMINS BY CYCLE DAYS

The classic standard treatment regimen for disorders menstrual cycle includes taking vitamins C, E and group B. Sometimes doctors additionally prescribe lipoic acid and some trace elements.

Cyclic vitamin therapy for menstrual disorders: scheme

Each gynecologist writes out a treatment regimen individually, based on the problems, symptoms and analyzes of the woman. For example, vitamins C, E and enhance the positive effect of each other and help fight low estradiol in the second phase of the cycle. Their dosage may vary depending on specific reasons violations.

An example of a cyclic vitamin therapy regimen prescribed by a gynecologist

PHASE I (the first half of the cycle, or the first 14 days from the onset of menstruation with a 28-day m.c.)

• Folic acid - 1 tablet 3 times a day
• Glutamine acid - 1 tab. / 3 r. per day
• Lipoic acid - 1 tab. / 3 r. in a day
• Vitamin E - 1 capsule
• Vitamin B1

PHASE II (second half of cycle; may last 14 days, more or less if m.c. irregular)

• Vitamin C (ascorbic acid) - 300 mg 3 times a day
• Vitamin E - 2 caps. in a day
• Vitamin B6

Such vitamin therapy, as a rule, lasts at least 2-3 months. (As an alternative to individual pills, the doctor may prescribe a complex.) If, after completing the course, the violations remain and continue to disturb the woman, reducing the quality of life, another treatment is prescribed, usually hormonal.

INDIVIDUAL VITAMINS FOR THE REGULATION OF THE MENSTRATION CYCLE

Vitamins from following list may be taken singly or in combination.

1. Vitamin C and menstruation

Ascorbic acid has been proven to increase blood flow and microcirculation, which is especially important for smoking women as well as in the presence of obesity. It is believed that large doses vitamin C supplements are safe (up to 1500 mg per day can be taken if there is no intolerance) and can stimulate menstruation. Also vit. FROM naturally increases estrogen levels. It is especially useful to combine it with vitamin E, and taking ascorbic acid with iron increases the absorption of the latter, which is important for severe bleeding.

1. Vitamin E in the second phase of the cycle and dysmenorrhea

Vitamin E is especially useful in primary dysmenorrhea (pain during menstruation). Studies have shown that its use at a dosage of 400-500 IU for two days before and three days after the onset of menstruation (only 5 days of admission), it helps to reduce the intensity of pelvic pain and even reduce blood loss. The course of taking vitamin E should last 2-4 months.

Also, vitamin E can potentially reduce the hormone prolactin, an excessive amount of which can lead to cycle disorders, chest pain, and infertility.

1. Vitamin D

Vitamin D is not always included in the vitamin therapy regimen for menstrual irregularities. Nevertheless, it is very important and beneficial for women, as it helps to reduce weight with obesity and improves insulin sensitivity. is one of the main causes and violations of the cycle. Vitamin D supplements and dosage should be prescribed by a doctor.

1. Folic acid

Although there is a clear connection between folic acid and the regularity of the cycle, the duration and intensity of menstrual bleeding has not been established, vitamin B9 is included in almost every vitamin therapy regimen. It is prescribed before conception to avoid the appearance birth defects in a developing embryo, 400 mcg as an additive in addition to food sources of folic acid. Folic acid deficiency is especially common in alcoholism and anemia.

Together with folic acid, myo-inositol can also be added to the vitamin therapy regimen. This vitamin-like substance does not have severe side effects and can be taken in doses of up to 4 grams for cycle disorders. The main positive effects of inositol are to increase fertility and insulin sensitivity, lower glucose and insulin levels, reduce weight and symptoms. It also reduces testosterone and acne, especially when caused by high insulin levels.

Premenstrual Syndrome (PMS) - pathological condition associated with cyclical changes in reproductive system women. Signs of this phenomenon occur a few days before menstruation and disappear after they begin.

For decreasing manifestations of PMS it is necessary to normalize the daily routine, adjust the diet, perform physical exercise. From medications most often used hormonal pills, herbal preparations, vitamins, antidepressants.

Manifestations and types of PMS

The causes of the syndrome are not fully known. There are several theories of the development of the disease, the main of which is hormonal. Female sex hormones may have a modulating effect on the central nervous system, metabolism. Fluctuations in their levels during the menstrual cycle lead to PMS symptoms.

PMS symptoms

The following factors contribute to the occurrence of the syndrome:

• anorexia or bulimia in adolescence;
• postpartum depression;
• viral infections;
• overeating, the predominance of salty, spicy or fatty foods in the diet;
• coffee abuse;
• alcohol intake;
• stressful situations;
• deficiency of vitamins and minerals in the body - calcium, magnesium, vitamins B6;
• frequent climate change.

Complaints with PMS are very diverse. Physical, behavioral, emotional and cognitive disorders develop. Symptoms occur in the luteal phase monthly cycle and disappear within the first days after the onset of menstruation. It is noticed that in women with severe premenstrual disorders, menopause is more difficult.

Depending on the predominance of certainsigns, there are several forms of PMS:

Syndrome form	Predominant symptoms
neuropsychic	emotional instability; tearfulness; irritability; apathy and depression; aggressiveness towards others; weakness; memory loss; fast fatiguability; sleep disturbance; unreasonable laughter or tears
Cephalgic	throbbing headaches in the temple area, accompanied by nausea, vomiting, diarrhea; dizziness; enhanced sense of smell; irritability; insomnia; manifestations of aggression; heartache; cardiopalmus
edematous	swelling of the face, palms, legs; engorgement and soreness of the mammary glands (mastodynia and mastalgia); thirst; weight gain; increased sweating; pain in the joints; gastrointestinal disorders - abdominal discomfort, constipation, diarrhea, flatulence, nausea; headaches; pruritus
Crisis (symptoms manifest in the form of seizures)	high blood pressure; feeling of fear; cardiopalmus; heartache
Atypical species	an increase in body temperature up to 38 ° C; daytime sleepiness; ulcerative stomatitis and gingivitis; allergic reactions; iridocyclitis (inflammation of the ciliary body and iris)

Principles of treatment of premenstrual tension

Before the beginning PMS treatment it is necessary to exclude other diseases that have a similar clinical picture. Women are advised to keep a diary in which to note the time of onset of symptoms and their duration. This will identify the main complaints and identify their relationship with the menstrual cycle.

General principles of syndrome therapy:

• lifestyle changes - daily routine, diet, physical activity;
• impact on the most disturbing manifestations of the disease;
• prescribing medications for severe PMS that interferes with daily activities;
• the use of drugs that affect the monthly cycle and block ovulation.

Regular exercise stimulates the production of endorphins, improves general well-being And mental condition women. good effect possible with cognitive-behavioral psychotherapy.

Particular attention is paid to diet. Changing your diet in the second half of your cycle can help alleviate PMS symptoms significantly. Food should be consumed in the form of small portions, 5-6 times a day. Limit the content of dairy products and high-calorie carbohydrates. To reduce the manifestations of anxiety and nervousness, you should abandon frequent use coffee, chocolate, alcohol. To avoid edema, reduce the amount consumed table salt.

Drugs to correct symptoms

The main treatment for PMS is hormonal drugs. The choice of medicine is made by the doctor, taking into account individual characteristics, comorbid conditions. If there are contraindications, use herbal remedies, vitamin and mineral supplements allowing to effectively eliminate the manifestations of pathology.

In the neuropsychic form of the syndrome, the use of antidepressants and drugs that improve cerebral circulation. Anti-inflammatory drugs are recommended to relieve pain and reduce edema in cephalgic and edematous forms.

hormone therapy

For the treatment of PMS, monophasic combined oral contraceptives- Jess, Yarina, Diana-35, Janine, Belara, Novinet and others. Preference is given to low-dose drugs. Their components allow you to stabilize the levels of sex hormones and eliminate the symptoms of the disorder.

The use of funds that include the progestogen drospirenone - Jess, Angelik - has additional advantages. Against the background of their intake, fluid retention decreases, which leads to the disappearance of edema, engorgement and soreness of the mammary glands, and weight loss. Noted beneficial effect medicines on the condition of the skin, mood.

Homeopathic remedies and herbal remedies

Homeopathy is widely used to stop mastalgia and mastodynia. Drugs such as Mastodinone, Remens, Cyclodinone can successfully deal with cyclic pain in the mammary glands. To achieve the effect, they should be taken for at least 3 months. On the recommendation of a doctor, a second course is possible.

With cephalgic and edematous PMS forms evening primrose oil has proven itself well. It is available in the form of capsules and contains essential for the body linoleic acid, a deficiency of which is often observed in women with cyclic disorders.

Hypericum perforatum helps to reduce depressive symptoms. positive effect on emotional sphere render saffron and ginkgo biloba. To reduce anxiety, improve mood, it is possible to take griffonia seeds, which are a source of tryptophan, a substance that plays important role in regulation mental processes.

Vitamins and minerals

Magnesium is a natural anti-stress factor that allows you to effectively eliminate the manifestations of PMS. In organism modern people its deficiency is often observed, which is accompanied by an increase blood pressure, tachycardia, emotional instability, sleep disturbance. For better assimilation preparations containing a macronutrient are recommended to be taken in combination with pyridoxine - vitamin B6. Required course admission within six months to a year.

List of drugs containing magnesium and pyridoxine:

• Magnesium Plus.
• Magnesium Plus B6.
• Magnelis B6, Magnelis B6 Forte.
• Magne B6, Magne B6 Forte.
• Magnerot.
• Magnesium B6 Evalar.

Cyclic reception special complexes allows you to fill the increased need for vitamins and minerals, characteristic of the second half of the menstrual cycle. The composition of biologically active additives includes substances such as:

• B vitamins;
• fat-soluble vitamins - A, E, D3;
• folic acid;
• lipoic acid;
• trace elements - zinc, selenium, manganese;
• macroelements - magnesium, calcium.

Vitamin and mineral preparations must be drunk taking into account the phase of the monthly cycle. Most often, tools called Cyclovita, Time Factor, Lady's formula are used.

How to treat PMS? Is there a remedy for PMS?

Severe PMS, how to treat?

Manifestations of premenstrual syndrome

Premenstrual syndrome (PMS) affects most women to some extent, at some point during their reproductive years. If there is a very strong PMS, then, of course, there are proven and effective ways reduce PMS.

What are the symptoms before PMS?

While most people immediately think of PMS as soon as something triggers mood changes, symptoms can range from mental to physical change. General symptoms PMS includes mood changes, depression, irritability, bizarre behavior, food cravings, seizures, and.

Remedy for pms

How to Reduce PMS Symptoms

Reducing the effects of PMS depends on what symptoms you have. If you're having period problems, then you're certainly not alone. Women often experience a range of menstrual irregularities. Period-related problems can range from premenstrual syndrome (PMS) to premenstrual dysphoric disorder (PMDD) and, in the absence of menstruation, have severe pain and menstrual cramps.

PMS drugs

If your symptoms are purely physical - bloating, breast tenderness, fatigue - then medications that address the symptoms mental health PMS is unlikely to help. If you are experiencing physical and mental symptoms, you can target and treat each symptom separately, or try treatments that can help manage different symptoms.

Treatment of PMDD (premenstrual dysphoria) and PMS (premenstrual syndrome) associated with mood changes

Some people have more severe form premenstrual syndrome, known as premenstrual dysphoric disorder (PMDD).

PMDD can cause very severe mood changes that can make it difficult to function normally in the days leading up to your period. Physical symptoms, like those that come with PMS, but can be much more severe and accompanied by strong changes mood and pain.

PMS - treatment - drugs

If you have severe mood swings, your doctor may prescribe you Serafem, which is a renamed and chemically equivalent version of Prozac, a serotonin reuptake inhibitor (SSRI). This is not the only SSRI that can help treat depression, anxiety, and mood changes associated with PMS or PMDD.

Your doctor may prescribe you another drug that works the same way.

PMS - drugs

Some women are able to control PMS symptoms with oral contraceptives.

Over-the-counter treatments that may help include ibuprofen, naproxen, and other drugs specifically made to relieve premenstrual symptoms. Aspirin is not the best choice because of its potential to increase the length and severity of menstrual bleeding.

Ibuprofen is often effective tool to reduce menstrual cramps and various pains in the premenstrual period. In addition, ibuprofen offers another benefit for women experiencing heavy menstrual flow, it can help reduce the amount of blood loss that occurs during menstruation.

Other NSAIDs or non-steroidal anti-inflammatory drugs such as naproxen also provide effective relief from menstrual cramps.

Studies have shown that many symptoms of premenstrual syndrome (including mood swings, depression, and menstrual cramps) can be reduced by consuming 1200 mg of calcium daily. Calcium is important nutrient for women of all ages and may prevent osteoporosis later in life.

Women who crave sugar as a symptom of PMS may find relief by supplementing their diet with 300 to 500 mg of magnesium. Magnesium can also help reduce pain in the chest. Some women experience a reduction in symptoms by taking 50 to 300 mg of vitamin B6 per day.

Make sure you take correct dosage, too much vitamin B6 can cause numbness and other negative side effects. Women who experience premenstrual chest pain can reduce this symptom by taking 600 IU of vitamin E per day.

One of better ways reduce PMS through regular exercise. Not only can exercise reduce PMS symptoms, it great way reduce stress and reduce the risk of other diseases such as heart disease and cancer.
Dietary changes that may help reduce symptoms of premenstrual syndrome include low fat vegetarian diet, which advises reducing intake of sugar, dairy products, red meat, alcohol and caffeine - all of which are known to be inflammatory foods. However, increase consumption complex carbohydrates, eat , fruit and whole grain bread.

Alternative self-help measures that can help menstrual pain include using a heating pad to relieve pain.

herbs for pms

Other treatments that may be helpful include taking about 1500 mg of evening primrose oil daily, or using a natural progesterone cream.

While some women claim to get relief from PMS symptoms with herbal supplements and natural hormones such as evening primrose oil or natural progesterone, most current scientific evidence does not support the use of any of these commonly used herbs.

PMS and PMDD - what else?

Oral contraceptives are the preferred treatment for premenstrual syndrome in most women. However, some other therapies can provide effective relief from the symptoms of PMS and PMDD.

Are there ways to relieve PMS symptoms naturally?

What are menstrual cramps?

Remedies for PMS (premenstrual syndrome)

Menstrual cramps, also known as dysmenorrhea, usually feel like Blunt pain in the lower abdomen before or during menstrual periods. Sometimes the pain comes to the lumbar or thigh area. Other symptoms may include nausea, liquid stool, sweating and dizziness.

There are two types of menstrual cramps: primary and secondary dysmenorrhea. Primary dysmenorrhea, which usually begins several years after the first menstrual period, causes no physical abnormalities.

Hormonal substances called prostaglandins, which are produced naturally in the body are believed to cause these menstrual cramps and are responsible for pain and inflammation.

On the other hand, secondary dysmenorrhea has a major physical reason such as endometriosis, inflammatory disease pelvis, uterine fibroids, or uterine polyps.

As hormones rise and fall, some women experience PMS (premenstrual syndrome), a group of physical and emotional symptoms such as bloating, breast tenderness, changes in appetite, fatigue, depression, and anxiety during the week or two before their menstrual period.
If you are dealing with PMS, you can improve your symptoms by making lifestyle changes. Various means often used to relieve symptoms of PMS, from taking certain products before exercise.

Natural remedies for menstrual cramps

If you're experiencing symptoms of menstrual cramps, it's important for your doctor to properly diagnose the cause. While some natural remedies show some promise, this moment not enough research to conclude on their effectiveness.

Here are some of the most commonly used tools:

Omega 3 fatty acids

Omega 3 fatty acid found in fish such as salmon, mackerel, sardines and anchovies. They are also available in fish oil capsules, which may be the preferred form as many brands filter out any contaminants in fish such as mercury and PCBs.

At least eight studies involving a total of 1097 women examined the relationship between diet and menstrual cramps and found that consumption fish oil, apparently provides positive influence for menstrual pain.

Animal studies show that two compounds in fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), can lower prostaglandin levels.

In one small study, 21 young women took fish oil (containing 1,080 milligrams of eicosapentaenoic acid (EPA), 720 milligrams of docosahexaenoic acid (DHA), and 1.5 milligrams of vitamin E) daily for two months, followed by a placebo pill for two months. . Another 21 young women took a placebo for two months, followed by fish oil for two months. The results showed that women experienced significantly fewer menstrual cramps when they took fish oil.

Capsules for fish oil are sold in pharmacies, stores healthy food and on the Internet. Look for the active ingredients EPA and DHA on the label.

Fish oil capsules may interact with blood-thinning medications such as warfarin (Coumadin) and aspirin. Side effects may include indigestion and bleeding. To reduce the fishy taste, it should be taken just before meals.

Magnesium

Magnesium is a mineral that is naturally found in food products such as green leafy vegetables, nuts, seeds and whole grains. It is also available as dietary supplements. Magnesium is needed for more than 300 biochemical reactions. It helps regulate blood sugar levels and is essential for normal functioning muscles and nerves heart rate, immune function, blood pressure and bone health.

In 2001, researchers at the Cochrane Collaboration reviewed three small studies comparing magnesium and placebo for the treatment of dysmenorrhea.

Overall, they found that magnesium was more effective than placebo in relieving pain, and the need for additional medicines was less with magnesium.

There was no significant difference in the number of side effects or adverse effects between magnesium and placebo.

High doses of magnesium can cause diarrhea, nausea, loss of appetite, muscle weakness, shortness of breath, low blood pressure, irregular heart rate and confusion. It may interact with certain medications and diseases such as osteoporosis, high blood pressure (blockers calcium channels), as well as some antibiotics, muscle relaxants and diuretics.

Acupressure

Acupressure - traditional medical practice based on the same principles as acupuncture. Instead of applying needles to the acupuncture points, pressure is applied.

A point often recommended by acupuncturists for menstrual cramps is called Point 6. Although there is only preliminary research on acupressure for menstrual cramps, this is a simple home remedy which is often recommended by alternative practices.

To find the point, acupuncturists suggest feeling the bony point of the inner ankle. From now on, draw an imaginary line from the knee to the inner ankle. This is about four finger widths from the inside of the ankle. It's not on the shin bone, but just near it to the back of the knee.

With your thumb or middle finger at a 90 degree angle to the skin, apply gradually increasing pressure. Wait three minutes. The pressure should not be painful or uncomfortable.

Acupressure should not be done if you are pregnant. It should also not be done on damaged or infected skin.

Other natural remedies for menstrual cramps:

1. low fat diet
2. Vitamin E
3. Vitamin B1
4. Dill
5. aromatherapy
6. Massage
7. Calcium
8. Manual therapy
9. The exercise

Calcium

While many supplements have been proposed to help relieve PMS symptoms, to date, only calcium has shown consistent therapeutic benefit.

One of the largest studies on calcium for PMS, published in the American Journal of Obstetrics and Gynecology, examined the use of calcium supplements in women with moderate to severe premenstrual symptoms. Study participants took either calcium or a placebo for three months.

The researchers found that women who took calcium had a 48 percent reduction in their total symptoms.

In another analysis, published in the Archives of Internal Medicine, researchers analyzed data from 1,057 women who developed PMS during 10 years of follow-up and 1,968 women without PMS. They found that women who had a high intake of calcium from food sources, had significantly more low risk PMS.

Approximately four servings per day (equivalent to approximately 1200 mg of calcium) fat-free cottage cheese or fortified milk orange juice or non-fat other dairy products, such as yogurt, were associated with a lower risk of PMS.

Interestingly, calcium supplementation was not associated with the risk of PMS.

Products with high content calcium include:

1. Dairy products
2. Sesame seeds
3. Almond
4. leafy green vegetables

The study also showed that women who had a high intake of vitamin D (a vitamin that regulates calcium absorption and metabolism) from food sources corresponding to approximately 400 IU per day had a lower risk of PMS.

A more recent study published in the journal BMC Women's Health assessed blood levels of vitamin D (25-hydroxyvitamin D) and found that vitamin D levels were not associated with PMS risk in general, but were inversely related to the risk of specific menstrual symptoms such as breast tenderness, diarrhea or constipation, fatigue and depression.

Diet

The most common dietary recommendations are to limit sugar intake and increase intake of complex carbohydrates. Some people may benefit from lowering their sodium intake, which can help reduce bloating, water retention, and breast swelling.

Caffeine restriction is another general change diet due to the association between caffeine and PMS symptoms such as irritability and insomnia.

The exercise

Sticking to regular exercise can help improve PMS symptoms. Regular aerobic exercise, such as brisk walking, jogging, swimming, or cycling, releases endorphins, dopamine, and serotonin (chemical messengers that can boost mood) and has positive benefits for energy and sleep.

stress management

Breathing exercises, meditation and yoga are some natural ways reduce stress and promote relaxation. Many women who use anti-stress techniques feel more confident and attuned to their needs in the weeks leading up to their period.

Herbs for PMS

Common tree berries (Vitex agnus-castus) are often recommended as an herbal supplement to help with premenstrual syndrome (PMS).

For example, a study published in Phytomedicine examined the use of agnus castus (at three different doses) or placebo in 162 women with PMS. After a three-month period, women who took 20 mg per day had improved symptoms compared to those who took placebo or 8 mg.

They found that five out of six studies showed that agnus castus supplements were more effective than placebo.

Despite this, there may be side effects and this may not be acceptable for some people (for example, people with certain diseases or people taking medications), so if you are considering taking agnus castus, it is important to check with your doctor first.

Integrative approaches

Sometimes acupuncture, massage, and aromatherapy (using essential oils) are offered to reduce PMS symptoms.

Summary

If you have PMS, there are certain lifestyle changes you should make to improve your symptoms and help bring your hormones back into balance. Talk to your healthcare provider, who can help you choose the approach that's right for you.

Due to lack of research support, it is too early to recommend any natural remedy as a treatment for menstrual cramps. Add-ons have not been tested for safety and due to the fact that nutritional supplements are not generally regulated, the content of some products may differ from what is indicated on the product label. Also keep in mind that security alternative medicine in pregnant women, nursing mothers, children and persons with diseases or taking medications has not been established.

Additionally, how to reduce PMS:

Nutrition - a diet rich in complex carbohydrates

Avoiding foods that can make symptoms worse, such as caffeine, alcohol, nicotine, salt, and refined sugar

Take supplements and/or increase your intake of food sources of vitamins and minerals such as calcium, magnesium, B6 and vitamin E

Antidepressants such as fluoxetine or sertraline and a number of others

Taking anti-anxiety medication

Diuretics such as spironolactone for fluid retention and/or bloating

Short-term therapy that lasts no longer than six months with GnRH agonists (anti-estrogen drugs) such as lupron in combination with estrogen or estrogen-progestin therapy.

Finally, while exercise is not a treatment for abnormal uterine bleeding They are often effective in relieving the symptoms of PMS and PMDD, as well as helping to reduce menstrual cramps, as previously mentioned. In fact, walking just three times a week for 20 to 30 minutes provides a number of benefits, including your health in PMS.