Natural Ways To Deal With PMS

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On the JJ Barnes Blog, I check out the best natural ways to deal with PMS so I can give both myself and my daughters the easiest and most comfortable period experiences possible.

Periods are a fact of life and while I’ve tried to convince my daughters that they’re a beautiful part of our cycle, I’ve also warned them that the not-so-fun symptoms of PMS (premenstrual syndrome) can leave us feeling like a grumpy troll trapped in our own bodies. From mood swings to bloating and cramps, PMS can leave us feeling less than our best.

As mums, we all want the best for our daughters and ways to help them to navigate their cycles with confidence and comfort, and that starts with us. I have always been very open and honest with my girls, and they feel able to ask me questions and trust me to tell them the truth, and how to deal with the downside of periods is a regular topic. While I’m familiar with painkillers, hot water bottles, and chocolate, I think I could teach them more.

So, now I’m on a mission to find the most effective natural ways to deal with PMS. From dietary tweaks to exercises, I’ll explore a range of options that can help us both conquer those pre-period blues and create a more positive experience around menstruation.

Natural Ways To Deal With PMS

Diet and Supplements

Food isn’t just fuel, it’s information for our bodies. By choosing the right foods and incorporating targeted supplements, we can actually influence how our bodies experience their period.

These aren’t just magical fixes (although wouldn’t that be nice?), but rather tools to support your body’s natural processes. By fueling it with the right nutrients and giving it a little extra boost, you might be surprised at how much better you feel during your period.

Anti-inflammatory Foods

Fill your plate with fruits, vegetables, and whole grains rich in antioxidants and omega-3 fatty acids. These can help reduce inflammation, a major contributor to cramps. Think berries, leafy greens, fatty fish like salmon, and nuts.

Magnesium Magic

Magnesium deficiency is linked to worse cramps. Include magnesium-rich foods like dark leafy greens, almonds, and avocados in your diet. Consider magnesium supplements after consulting your doctor.

Hydration Hero

Dehydration can worsen cramps. Aim to drink plenty of water throughout your cycle, especially during your period. Herbal teas like chamomile or ginger can also be soothing.

Exercise

When we feel happy and full of energy, this is because our brain is producing a ‘feel good chemical,’ also known as ‘dopamine.’ When a woman’s estrogen and progesterone levels are low right before their period, this can impact dopamine production.

Rowan Cooke, Sport & Exercise Science Specialist at Bulk.com believes exercise for women isn’t just about the physical benefits, but also the mental aspects as well.

Being a woman can be an emotional rollercoaster, with female hormones changing four times per month, this leaves different reactions and impacts on the body.

However, it is scientifically proven that exercise can combat these reactions. When we exercise, we feel a sudden ‘high,’ similar to a mood swing. This is down to the brain releasing a ‘feel-good chemical’ known as dopamine.

Dopamine is a chemical messenger often known as the ‘happy hormone’ that carries signals controlling mental and emotional responses in the brain. Therefore, whenever we exercise, our brains release happy hormones.

-Rowan Cooke, Sport & Exercise Science Specialist at Bulk.com

New research also reveals it could be even more beneficial for women than men. A study of more than 400,000 adults ages 27-61 found that women were 24% less likely than those who do not exercise to experience death from any cause, while men were 15% less likely. Women also had a 36% reduced risk for a fatal heart attack, stroke, or other cardiovascular event, while men had a 14% reduced risk.  

Walking

Walking is a great way to increase dopamine levels, especially in an area with enjoyable scenery and nice weather. 

Taking different scenic routes every day can also help to increase dopamine levels, keeping the brain stimulated. 

Especially for those working from home, taking at anytime during your working day is beneficial.

Try to walk in the sunlight if you can because when your skin absorbs sunlight and produces vitamin D, this cycle can promote the production of dopamine and serotonin.

Walking at a good pace, around 100-150 minutes per week, is recommended. You can also add some music to your walk to increase dopamine levels.

Yoga

Yoga is another exercise which is excellent for boosting dopamine levels. 

Whilst the practice of yoga is focused on relaxation techniques and stretching certain parts of the body that aren’t normally stretched, yoga can also boost dopamine levels by increasing cardiorespiratory output. 

These breathing exercises boost mood and enhance communication between the brain and nervous system.

Weight lifting

Weight lifting is also a great mood booster because of the feeling of achievement and motivation as a result. 

As you start lifting light and become stronger and increase your weight, dopamine levels will kick in due to a sense of achievement. 

Try to lift weights three to four times per week, with essential rest days in between and the target of slightly increasing your weights every two to three weeks.

Swimming

Whilst it can be seen as a higher-intensity sport, swimming is great for boosting dopamine. This is because it can increase the number of certain neurotransmitters in your brain. Particularly immersing yourself in cold water, which stimulates instant endorphins due to the extreme temperature. 

If cold plunges aren’t for you, around 30 minutes of swimming in water at room temperature is a significant stimulus for endorphins and dopamine release.

Lifestyle Tweaks

Heat Therapy

Apply heat to your lower abdomen and back with a wearable hot water bottle, heating pad, or warm bath. This relaxes muscles and eases cramps.

Stress Less

Stress can exacerbate PMS and period pain. Practice relaxation techniques like deep breathing, meditation, or spending time in nature.

Herbal Allies

Consider natural remedies like ginger, which has anti-inflammatory properties. Chamomile tea may also help with relaxation and cramps. Always consult your doctor before starting any new supplements or herbs.

Self-Care is Key:

Rest and Relaxation

Don’t be afraid to slow down and prioritize sleep during your period. Listen to your body and take breaks when needed.

Massage Magic

Gentle massage of your abdomen or lower back can help ease cramps and tension. Essential oils like lavender or chamomile can be added for a calming effect, but be sure to choose high-quality and dilute them properly before use.

Comforting Clothing

Opt for loose-fitting clothes that won’t irritate your skin and allow for better circulation.

Conclusion

Remember, there’s no one-size-fits-all solution to period pain. What works wonders for you might not be the magic bullet for your daughter (and vice versa!). The key is open communication and experimentation. By exploring these natural remedies together, you can create a safe space for open discussion about periods and empower your daughters to navigate their cycles with confidence.