Natural Ways to Cope with Premenstrual Syndrome (PMS)

Premenstrual Syndrome (PMS), experienced by almost every woman at some point in her life, is a cluster of emotional, physical, and behavioral symptoms that begin approximately 1-2 weeks before menstruation. While most women experience mild menstrual cramps, restlessness, and increased appetite during this period, for some, severe mood swings, intense bloating, and anxiety can significantly disrupt daily life.

Managing PMS is often possible with drug-free and natural methods . Here are some scientifically supported, natural solutions to help you cope with PMS symptoms in a healthier way:

1. Dietary Adjustments: Bloating and Appetite Control

During PMS, the body becomes more sensitive to certain foods due to hormonal changes. Simple changes to your eating habits can significantly alleviate physical symptoms.

• Salt and Sugar Restriction: Bloating and edema, two of the most common and bothersome physical symptoms of PMS, are often caused by excessive salt consumption. Reducing salt and processed foods during this period prevents fluid retention. Similarly, avoiding simple sugars that trigger sweet cravings helps stabilize mood swings.

• Complex Carbohydrates and Fiber: Consuming fibrous and complex carbohydrates like oats, whole grains, fruits, and vegetables helps keep blood sugar stable. This is especially critical for those who experience increased appetite and sudden energy drops.

• Hydration: Drinking plenty of water helps the body eliminate excess fluid and can also reduce the severity of menstrual cramps .

2. Exercise and Movement: Natural Happiness Hormones

Many women avoid exercise during premenstrual tension due to feelings of fatigue. However, regular, light exercise is the most effective natural solution against both the physical and psychological symptoms of PMS.

• Yoga and Stretching: Activities like brisk walking, yoga , or pilates increase the release of endorphins (the happiness hormone) in the body. This helps cope with mood swings such as depression and anxiety .

• Blood Circulation: Exercise can improve blood circulation, relieving muscle spasms that cause menstrual cramps . A warm bath or applying a hot water bottle to the feet can also relax muscles and provide relief.

3. Vitamins and Herbal Supplements: Informed Use

One of the most popular areas for Google searches is vitamin supplements that alleviate PMS symptoms. However, supplements should be used with caution. Before using herbal and mineral supplements, we recommend consulting a specialist regarding your current health condition and potential interactions with other medications.

• Magnesium: Known for its effectiveness in reducing fluid retention, breast tenderness, and muscle cramps, magnesium is among the minerals recommended during PMS.

• Hormonal Balancers (DIMs): In some women, the worsening of PMS symptoms may be due to an imbalance in estrogen metabolism. Diindolylmethane (DIM) , which occurs naturally in cruciferous vegetables such as broccoli and cabbage , may help the body metabolize estrogen more healthily . This can be considered a potential supplement to support hormonal balance, especially for those experiencing premenstrual tension and intense mood swings . However, you can find detailed information about DIM in our article titled "Are DIM Supplements Safe? Dosage, Side Effects and Precautions" .

• Vitamin B6: It can help alleviate psychological symptoms such as mood swings and irritability.

• Evening Primrose Oil: Evening primrose oil , thanks to its GLA (gamma-linoleic acid) content , may help reduce breast tenderness and cramps .

4. Stress Management and Sleep Patterns

The most important factor that triggers and worsens PMS is stress.

• Quality Sleep: Sufficient and quality sleep is essential for hormonal balance. During PMS , insomnia or excessive sleepiness may occur. Going to bed and waking up at the same time every night supports this hormonal cycle.

• Meditation and Relaxation Techniques: Techniques such as deep breathing, meditation , and journaling can reduce stress levels, alleviating anxiety and irritability . Taking a little "self-care time" will help you get through this difficult period more calmly.

For a holistic approach to the menstrual cycle and hormonal health , you can read our article titled "How to Improve Egg Quality?" .

Conclusion: Managing Premenstrual Syndrome (PMS) requires a holistic approach. By regulating your diet, exercising regularly, and supporting your body with the right supplements, you can have a healthier and more comfortable cycle.