Premenstrual syndrome (PMS) is a set of physical, psychological and behavioral symptoms generally occurring in the second half of the menstrual cycle, between ovulation and the start of menstruation. These symptoms, which may include abdominal pain, headaches, mood swings, irritability, increased breast tenderness, excessive fatigue, and food cravings, can be severe enough to disrupt daily life. many women. However, it is possible to reduce premenstrual symptoms naturally .
Causes of premenstrual symptoms
Understanding the causes of premenstrual symptoms (PMS) is a crucial step in finding effective ways to alleviate them. PMS is a series of physical , emotional and behavioral changes that can occur in women of childbearing age, usually between ovulation and the start of menstruation.
The menstrual cycle is governed by a complex series of hormonal interactions, primarily involving the hormones estrogen and progesterone. These hormones fluctuate throughout the cycle, and some women may be particularly sensitive to these changes, causing PMS.
- Hormonal Fluctuations: As mentioned previously, changes in estrogen and progesterone levels can cause symptoms such as irritability, depression, anxiety, fatigue, headaches, and changes in appetite. In particular, estrogen can affect levels of serotonin, a key neurotransmitter that regulates mood, sleep and satiety.
- Genetic Factors: Research suggests that some women may be genetically predisposed to experiencing PMS. That is, if your mother or sister suffered from PMS, it is possible that you are also susceptible to experiencing them.
- Environmental and lifestyle factors: Stress, lack of sleep, poor diet, lack of exercise, and excessive alcohol or caffeine can all contribute to exacerbating PMS symptoms.
It's important to note that not all women experience premenstrual symptoms, and those who do may have different symptoms from one cycle to the next. Additionally, symptoms can vary in severity from woman to woman and even from cycle to cycle in the same woman.
In the next section, we'll explore how dietary changes can help ease premenstrual symptoms naturally.
Diet: a natural remedy for premenstrual symptoms
There is no denying that diet plays a vital role in managing premenstrual symptoms. A balanced diet can alleviate some symptoms and help maintain a stable mood and overall well-being during this time.
Complex carbohydrates: allies against premenstrual symptoms
Complex carbohydrates , such as whole grains, vegetables and fruits, are essential for maintaining stable blood sugar levels. Indeed, fluctuations in blood sugar levels can worsen certain premenstrual symptoms such as mood swings and fatigue. Additionally, these foods are high in fiber, which can help reduce the bloating and constipation often associated with this time.
Lean Protein: Essential Support
Lean proteins , such as chicken, fish, lentils and eggs, are another essential component of a beneficial diet. They help stabilize blood sugar levels, maintain a feeling of fullness and prevent cravings.
Essential fatty acids: key nutrients
Essential fatty acids , particularly omega-3s found in fatty fish such as salmon, mackerel and sardines, are known for their anti-inflammatory properties. They can help ease menstrual pain and improve mood. Nuts and seeds, such as flaxseed, are also a good source of essential fatty acids.
Hydration: a crucial factor
Hydration is also crucial. Drinking enough water can help prevent water retention and bloating, common symptoms of the premenstrual period. Additionally, avoiding caffeinated beverages and alcohol, which can exacerbate premenstrual symptoms, is also recommended.
Foods to avoid
On the other hand, certain foods can worsen premenstrual symptoms. Foods high in salt can lead to water retention and bloating , while foods high in sugar can cause fluctuations in blood sugar levels, leading to unstable mood and increased appetite. It is therefore preferable to limit the consumption of these foods during this period.
It should be noted that there is no one-size-fits-all solution when it comes to diet. Every woman is different and may react differently to certain foods. It is recommended to take a trial and error approach to determine which diet works best to alleviate individual premenstrual symptoms.
Plants and herbal teas to relieve symptoms
Herbs and herbal teas play a significant role in alleviating premenstrual symptoms by virtue of their medicinal properties. The active ingredients they contain interact with the body to promote hormonal balance and reduce inflammation, two key factors in the manifestation of premenstrual symptoms.
Chamomile: a soothing plant
Chamomile , known for its calming and antispasmodic properties, can help relieve menstrual cramps. Chamomile herbal tea can be consumed several times a day during the premenstrual and menstrual period to benefit from its effects.
Ginger: an anti-inflammatory ally
Ginger , with powerful anti-inflammatory properties, can help reduce inflammation associated with premenstrual symptoms. Ginger tea can be consumed throughout the day to relieve menstrual pain.
Sage: to regulate hormones
Sage can help regulate hormones and reduce some premenstrual symptoms like hot flashes and night sweats. Sage tea can be consumed once or twice a day.
Fennel: a natural antispasmodic
Fennel , known for its antispasmodic properties, can help relieve menstrual cramps. Fennel herbal tea can be consumed regularly during the premenstrual period.
It is important to note that the effectiveness of these plants may vary from one woman to another depending on her body and the severity of her premenstrual symptoms. Therefore, it is recommended to consult a healthcare professional before undertaking any herbal treatment for premenstrual symptoms.
Using essential oils to relieve symptoms
In the field of herbal medicine , the use of essential oils is proving to be a natural and effective solution for alleviating premenstrual symptoms. These concentrated substances, obtained by steam distillation or cold pressing of plants, have various therapeutic properties. They are able to contribute to the relaxation of the body, hormonal balancing, and the reduction of cramps and headaches.
However, it should be emphasized that it is imperative to use these oils with caution. Indeed, their high concentration of active ingredients requires precise dosage and rigorous compliance with precautions for use. Furthermore, certain essential oils are contraindicated in pregnant or breastfeeding women, as well as in people suffering from certain pathologies. Also, it is always advisable to consult a health professional before starting treatment with essential oils.
Lavender essential oil
Lavender essential oil , much appreciated for its calming and relaxing properties, can soothe the symptoms of stress and irritability often associated with the premenstrual period. In addition, thanks to its antispasmodic action, it can help relieve abdominal cramps.
Clary sage essential oil
Clary sage essential oil is renowned for its balancing properties on the female hormonal system. It is often recommended to reduce premenstrual symptoms, such as abdominal pain, mood swings and hot flashes.
Basil essential oil
Known for its antispasmodic properties, basil essential oil can be used to relieve menstrual pain. It is also often recommended to help combat fatigue and drowsiness that can occur during the premenstrual period.
In conclusion, essential oils can be a natural and effective way to relieve premenstrual symptoms. However, their use must always be supervised and accompanied by a healthcare professional.
In summary of the above, it is clear that premenstrual symptoms can be naturally alleviated through a series of proven techniques. This includes dietary approaches, specific fitness activities, the use of essential oils, and the adoption of relaxation techniques.
It is essential to note that these methods are not miracle cures or substitutes for proper medical monitoring. They are designed to complement drug treatments or other interventions recommended by a healthcare professional.
Proper application of these strategies can help reduce the severity of premenstrual symptoms, thereby improving quality of life during this often uncomfortable time. However, every woman is unique and how these techniques work can vary from person to person. It is therefore strongly recommended to consult a healthcare professional before starting any new routine or lifestyle change.
Summary table
Technical Description Potential Benefits Food Specific food choices and balanced diet. May help stabilize hormone levels and reduce inflammation. Fitness Specific exercises, mainly aerobics. May help release endorphins, relieving pain symptoms. Essential oils Topical application and inhalation of specific oils. May help reduce anxiety and tension, as well as relieve cramps and pain. Relaxation Techniques Meditation, yoga, breathing techniques. May help manage stress and reduce premenstrual mood symptoms. So, by adopting a holistic approach and working in collaboration with a healthcare professional, it is possible to reduce premenstrual symptoms and significantly improve quality of life.
