PMS can cause fatigue.
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Premenstrual syndrome (PMS) is a common experience for many women in the days leading up to their period.
From mood swings to physical discomfort like bloating, fatigue, and headaches, PMS can significantly affect daily life.
Often PMS can be even more of an annoyance than your actual period.
While the severity of symptoms varies from woman to woman, there are several strategies to help lessen their impact and manage the discomfort.
Here are practical and natural ways to alleviate the symptoms of PMS.
A well-rounded, nutritious diet can have a profound impact on PMS symptoms.
Some foods can worsen the symptoms, while others can help.
Increase magnesium intake: Magnesium helps to regulate muscle function and may reduce symptoms like bloating and mood swings.
Foods like leafy greens, nuts, seeds, and whole grains are excellent sources of magnesium.
Avoid excess sugar and caffeine: Both sugar and caffeine can worsen mood swings and irritability. Reducing your intake of both can help stabilise your energy levels and improve your mood.
Incorporate more fibre and whole foods: Eating fibre-rich foods like fruits, vegetables, and whole grains can help with digestion and prevent bloating while supporting overall hormonal balance.
Stay hydrated: Dehydration can worsen bloating and fatigue, so make sure to drink plenty of water throughout the day to keep your body properly hydrated.
Don't drink too much coffee.
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Exercise may be one of the most effective natural remedies for PMS.
While it might feel counterintuitive to engage in physical activity when you're experiencing cramps or fatigue, moderate exercise can actually help alleviate symptoms.
Releases endorphins: These ‘feel-good’ hormones help improve your mood, reducing anxiety and irritability.
Reduces cramps: Gentle exercises, such as walking, yoga, or swimming, can increase blood flow to the pelvic area, which helps relieve cramps.
Boosts energy: Regular exercise helps regulate your energy levels and can fight the fatigue that often accompanies PMS.
Even a daily 20 to 30-minute walk can make a difference in how you feel.
Exercise may be one of the most effective natural remedies for PMS.
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Stress can exacerbate the physical and emotional symptoms of PMS.
High levels of stress elevate cortisol, a hormone that can interfere with your body's hormonal balance, making PMS symptoms worse.
Finding ways to reduce stress is essential.
Meditation and deep breathing: Practices like mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help reduce tension and anxiety.
Yoga: These gentle exercises promote relaxation, improve circulation, and alleviate tension in the body.
Prioritise self-care: Taking time for activities that relax and rejuvenate you, whether it’s reading, taking a warm bath, or journaling, can help lower stress levels.
Practices like mindfulness meditation can help reduce tension and anxiety.
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Sleep is critical for overall well-being, and lack of rest can worsen PMS symptoms like irritability, fatigue, and mood swings.
Ensuring you get quality sleep is crucial during this time.
Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock.
Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading, listening to soothing music, or practising relaxation techniques, to help ease into sleep.
Limit screen time: Avoid electronic devices like your phone, tablet or computer, at least 30 minutes before bed, as the blue light emitted by screens can interfere with your body’s ability to produce melatonin, the sleep hormone.
IOL Lifestyle
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