Bad PMS? Find Relief from PMS Symptoms
Bloating, cramps, mood swings, and headaches – these are some of the most common symptoms of premenstrual syndrome, more commonly referred to as PMS. About three-quarters of women experience PMS symptoms to some extent. These symptoms are caused by the natural fluctuations of estrogen and other hormones during the menstrual cycle, but some women seem to be more sensitive or have more significant fluctuations.
Since Macafem balances hormone levels, it’s a great choice to relieve bad PMS symptoms. Alongside this natural supplement, some home remedies can help you find PMS relief.
Although it can be hard through the cramps and pains, regular physical activity is important stave off PMS symptoms. One reason is because rigorous exercise prompts the release of serotonin and endorphin, two mood-uplifting and painkilling neurotransmitters. It has also been shown to reduce symptoms like bloating and breast tenderness. Combining a variety of exercise types will yield the best results and help improve overall health. These include:
- Strength training. Activities like weightlifting and other weight-bearing exercises should be done on two days of the week.
- Moderate aerobic exercise. About two and a half hours of moderate-intensity cardiovascular exercise, such as powerwalking, is recommended.
- Intense aerobics. Around and hour and 15 minutes of high-intensity activity, such as running or swimming laps, is suggested.
Yoga is all the rage lately, and with good reason. Among its many benefits, it has been shown to increase the percentage of alpha brain waves, a sign of relaxation. Do you ever feel lethargic or like it’s hard to concentrate when your PMS gets bad? Yoga during the luteal phase – or the second half of the menstrual cycle beginning with ovulation – can reduce stress and increase attention level.
Get the Right Nutrients
It’s important to get sufficient nutrients, especially those that can help prevent PMS symptoms. Recommended nutrients include omega-3 fatty acids, calcium, vitamin D, vitamin B6, vitamin B9 (folic acid), vitamin E, and magnesium. If your diet does not have enough of these nutrients, you can consume a supplement. See your physician for your daily recommended values.
Some women experience sharp, ongoing pain in their abdomen about halfway through their menstrual cycle when an egg is released. As with other PMS symptoms, Macafem can relieve ovulation pain, but using a heating pad where the pain is when it strikes is a quick and easy home remedy to reduce pain. Likewise, soaking in a hot bath can provide relief. This is because heat increases blood flow to the area and helps release tension.
PMS that is especially bad may constitute premenstrual dysphoric disorder (PMDD), a severe form of PMS. If your symptoms are greatly getting in the way of daily life, make an appointment with your doctor to see if you have PMDD. In the vast majority most cases, though, PMS symptoms can be relieved with the natural hormone-balancing action of Macafem!
Centers for Disease Control and Prevention. (2015). How much physical activity do adults need? Retrieved June 13, 2016, from https://www.cdc.gov/physicalactivity/basics/adults/
Mayo Clinic. (2014). Mittelschmertz. Retrieved June 13, 2016, from http://www.mayoclinic.org/diseases-conditions/mittelschmerz/basics/lifestyle-home-remedies/con-20025507
Office on Women's Health. (2014). Premenstrual syndrome (PMS) fact sheet. Retrieved June 13, 2016, from http://www.womenshealth.gov/publications/our-publications/fact-sheet/premenstrual-syndrome.html
UCSF Medical Center. (n.d.). The Menstrual Cycle. Retrieved June 13, 2016, from https://www.ucsfhealth.org/education/the_menstrual_cycle/
University of Maryland Medical Center. (2015). Premenstrual syndrome. Retrieved June 13, 2016, from http://umm.edu/health/medical/altmed/condition/premenstrual-syndrome
Wu, W.L. et al. (2015). The acute effects of yoga on cognitive measures for women with premenstrual syndrome. Journal of Complementary and Alternative Medicine, 21(6), 364-369. doi: 10.1089/acm.2015.0070