5 natural remedies for PMS and cramps

It is estimated that around 75% of women suffer from some sort of PMS during their cycles. For many of us, the first port of call is to head to the pharmacy or drugstore to self medicate with some form of over the counter pain relief. The truth is that there are a number of natural remedies and lifestyle changes that can drastically improve any of the 150 symptoms related to PMS that are totally drug free.

Self Massage
Find a quiet room, get into a comfortable position and try to relax. Using moderate pressure massage in small, circular motions starting at your lower abdomen and work up towards your belly button. For the lower back find the point in-between your tailbone and the bottom of your spine, using your knuckles and applying moderate to deep pressure massage in large circular motions. Practising these DIY massage techniques once or twice a day for five to ten minutes during your time of the month can help to significantly ease period related cramps.

Supplements
According to Mr Vitamins, natural supplements can work wonders for PMS and can ease symptoms such as irritability, tiredness, breast tenderness and headaches. PMS relief supplements such as Ethical Nutrients Pms Relief use a blend of key vitamins, minerals and herbs that assist in the relief of premenstrual symptoms. Taking multivitamins that contain vitamin E, magnesium, B-6, fish oils containing essential fatty acids and calcium rich foods can also help in preventing PMS related cramps, headaches and mood swings.

Exercise
Keeping fit and active can really help to alleviate period related cramps, anxiety and headaches. When we exercise, chemicals such as endorphins are released which reduce our body’s perception of pain. Exercise also helps boost our levels of dopamine and serotonin (both of which can combat symptoms such as mood swings and slight depression). Even mild forms of exercise such as yoga that incorporate stretching (particularly of the hips and back) can reduce tension in the abdomen and lower back, thus reducing the risk of cramps.

Sleep
This seems like such an obvious point, but the fact is so many of us fail to get enough sleep even at the best of times. We can feel especially fatigued during our period, so it is important to try and squeeze in an extra hour where you can. A good night’s sleep can do the world of good for those feeling a little more emotional than usual and can also help with moodiness and headaches.

Diet
Cravings for chocolate and other sugary snacks can increase during our time of the month, however try to resist temptation as these types of treats greatly increase blood sugar levels. Although this burst of energy may give you some relief from tiredness and fatigue, it can have a negative effect on your mood when you crash an hour later. You should also try cutting back on substances such as alcohol and caffeine leading up to your period as they tend to increase some PMS symptoms.