Solutions for coping with premenstrual syndrome
Just before your period starts, during the luteal phase, you may experience various discomforts. You might feel bloated, irritable, tired, stressed, emotional. Symptoms are numerous and vary greatly from one woman to another. This is known as premenstrual syndrome or PMS.
Right before your period starts, in the luteal phase, you may suffer from various discomforts. You might feel bloated, irritable, tired, stressed, emotional. The symptoms are numerous and vary greatly from one woman to another. This is known as PMS, or premenstrual syndrome.
We’ve already talked about this medical issue, experienced by around 80% of women, with varying intensity. To learn everything about PMS, we invite you to read our article, What is PMS?
Today, we want to look at the possible solutions to reduce PMS. Medication, techniques or more natural options – anything that helps you get through those sometimes difficult days more comfortably is worth considering.
PMS, a syndrome that’s hard to treat
You should know that this syndrome is difficult to diagnose and treat because the symptoms are so varied. More than 150 symptoms have been identified! So as you can imagine, care is often slow and treatments can differ quite a bit.
Symptoms can be both physical and psychological. You may feel aches and pains (breast tenderness, headaches, stomach cramps, etc.) as well as specific emotional states: lethargy, fatigue, irritability, hypersensitivity, anxiety, and so on.
Behaviours to adopt and tips to follow
Do you think you experience PMS symptoms shortly before your period? Have you felt, for no clear reason, more stressed, anxious, nervous, depressed, irritable or even negative? Have you had unusual cravings for certain foods, or do you experience sleep disturbances?
Here’s what you can change in your everyday life to ease these symptoms. First, identify your own symptoms clearly and only keep what will actually help soothe your discomfort.
On your plate
When it comes to food, to avoid sudden, irresistible cravings, we recommend skipping all foods high in fast sugars. Industrial cakes and sweets, even eaten in reasonable amounts, trigger insulin production. If you’re craving something sweet, think fruit, compotes or homemade cakes and snacks, which are always less sugary and healthier than supermarket options.
For those who feel irritated, tense or even stressed, avoid all stimulants that will only wind you up even more. So skip the usual coffee, as well as energy drinks and any beverages containing caffeine. Avoid tea, soda and alcohol. Choose hot or iced herbal teas instead. They help hydrate you and can have calming properties if you choose the right blend.
If you tend to retain water or feel bloated, avoid salt and salty foods such as party snacks, for example.
So what should you eat? For several days, try to eat light, stay hydrated and go for recipes rich in magnesium (seeds, nuts, salmon, dark chocolate).
In short: less sugar, salt and caffeine, more water, dairy products and vegetables. It’s essential to take care of your diet. Balanced meals will only help you manage PMS better. Your health starts on your plate!
Suitable physical activity
During your PMS phase, it’s in your best interest to stay physically active. Exercise has so much to offer: healthy tiredness, calm, a sense of pride and serenity. Thanks to exercise, your anxiety is kept in check. The endorphins produced help erase feelings of depression. Sport genuinely soothes you. It’s a great outlet, helping you release pent-up emotions, bad vibes and negativity.
Yoga, Pilates and meditation are perfect if you’re feeling tense and irritable. They calm your nerves. Combat sports, running, cycling, as well as a good fitness or cardio session are also very effective.
Regular exercise (team or solo, it doesn’t matter – what counts is moving) brings countless benefits to your whole body. You’re more toned and firmer, you feel less achy and less tired. With better blood circulation, you’re less prone to headaches and stomach aches. You’ll also find it easier to fall asleep.
Escape the stress
Stress is always harmful—especially in the premenstrual phase if you’re prone to PMS. It’s important to limit sources and situations of stress. So, if possible, avoid appointments or moments that could cause anxiety or tension. Try to avoid any mental exhaustion or confrontations that could be emotionally draining. In short, protect yourself!
Take care of yourself by retreating to a quiet, safe space with no noise. Do relaxing, hands-on activities: take a bath, read, garden, or try coloring or pottery.
To fight this persistent discomfort that can really be disabling on a daily basis, you can try meditation sessions, gentle yoga or mobility work (to relax your body). As mentioned earlier, exercise really helps to release anxiety.
If that’s not enough, sophrology is an excellent way to manage your emotions. Guided by a professional, this practice helps you refocus and listen to yourself. Just a few sessions are enough to learn the basics. A must for anyone who’s highly stressed.
Possible medical treatments
While no specific treatment cures PMS, taking several medications or dietary supplements is possible.- Vitamin courses (B6, E, D in particular) can be prescribed. They may help reduce certain symptoms and correct deficiencies.
- The contraceptive pill can also be an option for those who have no issues with hormonal contraception. Combined oestrogen-progestin pills that completely stop your period also eliminate PMS at the same time.
- For those who suffer from breast pain, taking progestins can be a solution.
- For those experiencing severe water retention, taking diuretics is beneficial.
A naturopath or herbalist can also provide valuable support with personalized, plant‑based natural treatments. Homeopathy and herbal medicine are therefore very interesting options to help manage PMS.
Your gynecologist, midwife, or general practitioner should also be able to provide solutions or suggestions tailored to your personal case.
Don’t hesitate to share your doubts and questions.
