You’ll feel happy and empowered right now, just reading these eight tips on how to get rid of the worst symptoms of PMS. These natural remedies are safe and effective – and you may already have some of them in your kitchen cupboard or fridge.
My two worst symptoms of PMS are: 1) extreme emotional and physical sensitivity; 2) and bad stomach cramps. I’ve tried a variety of natural remedies, and recently wrote a blog post about how magnesium supplements decrease symptoms of premenstrual syndrome. Magnesium didn’t help me get rid of my PMS symptoms, but it is one of the natural remedies that some women find effective.
Stop for a moment. Re-read that last sentence. “Magnesium didn’t help me get rid of my PMS symptoms, but it is one of the natural remedies that some women find effective.” This is very important to remember! The eight tips below on how to get rid of the worst PMS symptoms right now will not work for every woman who tries them. Why? Because we’re all so different. Our bodies, genetic makeups, health issues, cultures, ages, and symptoms of premenstrual syndrome are different.
When you’re reading through these natural remedies, remember that what works for some women won’t necessarily work for you. You need to explore different possibilities until you find the one that relieves your PMS symptoms and pain. Ok? Ok. Let’s see what our options are…
What’s the one thing worse than the monthly aches and pains of premenstrual syndrome? How long the symptoms last! I usually start feeling the pain of PMS a week before I actually get my period. And as I get older, my periods take longer and longer to arrive. Today is Thursday; I finally got my period after 14 days of PMS symptoms. Fourteen freaking days.
Midol or Advil are probably the two best ways to get rid of painful PMS symptoms right now – but they’re definitely not natural remedies for premenstrual syndrome. Unfortunately, natural remedies simply won’t kick in as fast because Mother Nature takes her time. She’s funny and unique that way. I learned this when writing How to Get Rid of Period Pain Quickly and Easily.
8 Ways to Get Rid of PMS Symptoms Right Now
These tips are from a variety of recent scientific studies, books, and online research about premenstrual syndrome. I haven’t tried all of them – and if you have any experience with any of the natural remedies in this article, please tell me below! I (and my readers) would love to hear what you learned about how to get rid of PMS symptoms.
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1. Pick one remedy and give it time to work
Pick one natural remedy on this list, and start exploring it today. That’s what I mean by “right now” – you have it in your power to start getting rid of your PMS symptoms today! But you need to start somewhere.
Start by scrolling through my tips. Remember that not every remedy will work for you – but chances are good that at least ONE of these natural remedies for PMS symptoms will help you. How do you know which one to try first? Here are a few things to think about.
When you’re considering ways to reduce symptoms of PMS, consider:
- What you know about your PMS symptoms
- The causes of your premenstrual syndrome (endometriosis? fibroids? polycystic ovaries?)
- The different natural remedies you’ve already tried
- How your existing health issues might be affected by these remedies
- How severe your premenstrual syndrome is
Are your PMS cramps, headaches, or other symptoms really bad? Talk to your medical health provider, holistic health practitioner, or doctor. Do not rely on natural remedies that you find on the internet! You need more individualized and specific medical guidance.
2. Talk to your medical health provider
Before I jump into the next tips on how to get rid of PMS symptoms, I want to highlight the importance of talking to your gynecologist, family doctor, or holistic health practitioner. Right now is the time to book an appointment – especially if you’re dealing with a lot of PMS pain.
If you read through the readers’ comments on my most popular articles on how to get regular periods, you’ll see so many women asking for advice about their menstrual cycles. Hundreds of women. I keep telling them the same thing: the internet is a great place for general information on topics such as how to get rid of PMS symptoms, but it is no place for specific medical advice about your body.
It’s especially important to talk to your medical health provider if:
- You know your PMS symptoms are caused by serious health issues, such as endometriosis
- You’ve been dealing with premenstrual syndrome for years
- You’re taking prescription medication for other health conditions
I know that going to the doctor can be a pain in the patootie. It’s time-consuming and can be expensive. It’s also gross to have someone poking around in your underpants! But honestly, you’ll save yourself a lot of time and energy if you talk to a doctor about how to get rid of painful PMS symptoms right now, instead of letting another decade pass.
3. Add an iron supplement to your daily diet (25 mg)
I love this tip, because many women struggle with iron deficiencies. If you’re not getting enough iron in your diet, you’ll feel tired all the time. Iron is also involved in producing serotonin, which is a neurotransmitter that helps to regulate mood (some call it the “happiness hormone” – which explains why it’s near the top of my list of tips on how to get rid of PMS symptoms!).
New scientific research – and one of the first studies to evaluate if minerals can help decrease the development of premenstrual syndrome – shows that women who ate an iron-rich diet were 30 to 40 percent less likely to develop PMS symptoms than women who consumed lower amounts of iron. This study was led by researchers at the University of Massachusetts Amherst School of Public Health and Health Sciences and Harvard.
Elizabeth Bertone-Johnson was the lead researcher; she said women who consumed the most non-heme iron (which is found primarily in plant foods and in supplements) had a lower risk of developing PMS symptoms than women who consumed the lowest amount of iron. They also found that zinc was associated with a lower risk of premenstrual syndrome.
Iron Plus: Natural Iron Supplement has 25 mg of iron, plus Vitamin C, B6, B12, and Folic Acid. This is an iron chelate supplement (iron bisglycinate) that is small, easy to swallow, and gentle on your stomach. It won’t make premenstrual symptoms worse.
Eating an iron-fortified cereal might be another easy tip on how to get rid of PMS symptoms right now: these researchers suggesting eating 1 to 1.5 servings per day of iron-fortified cereal. Since iron is constipating, I encourage you to eat a cereal that has lots of fibre, such as All-Bran.
If you don’t like cereal, eat plant-type foods with lots of iron, such as dried beans, peas, lentils, spinach, tomato puree, asparagus, and hearts of palm.
4. OR take an iron-fortified vitamin (you don’t need both a supplement and a vitamin for PMS symptoms)
Bertone-Johnson also said that iron supplements will do the trick. However, she cautioned that high iron intake may have adverse health consequences, so DO NOT TAKE more than 45 mg of iron per day unless your doctor recommends it. I’m currently taking 50 mg of iron per day because my iron levels are lower than they should be.
How much iron do you need to get rid of PMS symptoms? “The level of iron intake at which we saw a lower risk of PMS, roughly greater than 20 mg per day, is higher than the current recommended daily allowance (RDA) for iron for premenopausal women, which is 18 mg per day,” she said.
They also found that in general,the results for minerals from food sources and minerals from supplements were similar. This means that if you’re not getting enough iron or zinc in your diet, you can take supplements.
The New Chapter Every Woman’s One Daily Multivitamin was not recommended by these researchers; I just included this link to Amazon, so you get an idea of what type of iron-fortified vitamin can help you get rid of PMS symptoms right now.
5. Don’t put bananas on your iron-fortified cereal
Bertone-Johnson and her team also found that women who ate the highest amount of potassium had a higher risk of being diagnosed with PMS symptoms than women consuming the lowest amount of potassium.
An easy way to get rid of symptoms of PMS is to eat less foods that have lots of potassium. These foods include white beans, dark leafy greens, baked potato with skin, dried apricots, salmon, avocados, mushrooms and bananas.
The research study on premenstrual symptoms: more information on the previous three tips on how to get rid of PMS symptoms can be found on Women’s Iron Intake May Help Protect Against PMS on the website of the University of Massachusetts at Amherst.
6. Research different herbal supplements for PMS symptoms
There are dozens of natural remedies, herbs and herbal supplements that might be the exact thing your body needs right now. But I can’t include them all here, nor can I explain how they might help. It’s too much information for an article!
If you want to learn how to get rid of your symptoms with natural herbal remedies, I encourage you to 1) go to the library or Amazon and get books about how herbs help women with PMS heal; and 2) talk to a natural health practitioner. Don’t rely on the internet for herbs that reduce PMS symptoms. Do your own research, so you can make sure that the possible remedies suit your specific body and health.
7. Learn more about 5-HTP for a mood boost
I’ve done lots of interviews for different health articles (I’m a freelance writer for health-related magazines); the only tip on how to get rid of a bad mood that stuck with me was 5-HTP ((5-Hydroxytryptophan). I was interviewing a doctor about menopausal symptoms in women, and she said she takes 5-HTP every single day.
Mood Boost (60 Vegetarian Capsules) by LES Labs contains 5-HTP. This is one of those natural remedies that helps reduce stress and anxiety; it contails magnesium (which some experts say reduces symptoms of PMS), passion flower, L-Tyrosine and L-Theanine. Almost 600 women have left positive reviews about MoodBoost on the Amazon.com website, which means they’re doing something right!
5-HTP is an amino acid, which builds proteins in your body. 5-HTP is classified as a natural remedy by holistic health experts because your body already makes it naturally. This amino acid is also produced from the seeds of an African plant (Griffonia simplicifolia).
According to WebMD, 5-HTP is used for sleep disorders, depression, anxiety, migraine and tension-type headaches, fibromyalgia, binge eating associated with obesity, premenstrual syndrome or PMS symptoms, premenstrual dysphoric disorder (PMDD), and attention deficit-hyperactivity disorder (ADHD).
Like iron, 5-HTP works in the brain and central nervous system by increasing the production of the chemical serotonin – that feel-good hormone that we love! It’s one of my favorite tips on how to get rid of the symptoms of PMS. Serotonin can affect sleep, appetite, temperature, sexual behavior, and pain sensation. Since 5-HTP increases serotonin production, it is used for several health conditions such as depression, insomnia, and even obesity.
8. Consider non-natural remedies for PMS symptoms
My last tip on how to get rid of the symptoms of PMS is to consider two treatments that aren’t natural. Why? Because in Natural Remedies for PMS Symptoms, Dr Mary Jane Minkin says “premenstrual syndrome is a chronic, cyclic mood disorder distinguished by a set of physical, psychological, and emotional symptoms that affect approximately 4 out of 10 women…”
Note that she called premenstrual syndrome a mood disorder that recurs every month. PMS is a health condition that isn’t “all in your head”! PMS symptoms are real, and they may require more than vitamins, supplements, tea, or hot packs for stomach pain.
Research shows that low doses of antidepressants can help reduce painful PMS symptoms in some women. So does the birth control pill. If the above tips for getting rid of premenstrual syndrome don’t resonate with you, consider talking to your family doctor about antidepressants or the pill.
Here’s a quick summary of how to get rid of PMS symptoms:
- Pick one remedy and give it time to work
- Talk to your medical health provider
- Add an iron supplement to your daily diet
- OR take an iron-fortified vitamin (you don’t need both a supplement and a vitamin for PMS symptoms)
- Don’t put bananas on your iron-fortified vitamin
- Research different herbal supplements for PMS symptoms
- Learn more about 5-HTP for a mood boost
- Consider non-natural remedies for PMS symptoms
If you have any suggestions for natural remedies or other tips on how to get rid of the symptoms of premenstrual syndrome, please share below.
While I can’t offer advice, I do read every comment. I encourage you to respond to other readers’ comments if you feel led, and to share your experience of getting rid of PMS symptoms.
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