5 ideas to relieve your premenstrual syndrome (PMS)

November 6, 2024

Premenstrual syndrome (PMS) includes up to 150 different symptoms including irritability, anxiety, headache, acne, constipation, fatigue, etc. and causes discomfort between 2 and 7 days before menstruation in 20 to 40% of women .

The causes of PMS remain unclear, but it is often a sign of hormonal imbalance .

Trying to calm the signs of PMS requires listening to yourself and adopting a healthy lifestyle, perhaps with a little more discipline than usual 😉

Here are 5 essential tips to help you.

1/ Learn to spot your PMS symptoms 🕵️‍♀️

Taming your PMS requires listening to your body and paying attention to your lifestyle to know how to identify the times and elements that will trigger your symptoms.

It's worth the effort because identifying your symptoms allows you to accept them, take a step back, anticipate and take action!

2/ Adopt an anti-inflammatory diet 🔥

This is the basis for trying to stop premenstrual symptoms such as pain, digestive problems and also mood swings.

To function properly, your body will need a so-called "anti-inflammatory" diet . This is a diet that requires the integration of:

Lots of vegetables and fruits

Semi-whole or whole starchy foods
Animal or vegetable proteins from breakfast and in sufficient quantity
Good fats (olive oil, rapeseed oil, avocado, oilseeds, etc.)
Omega-3 from food (sardines, mackerel, herring, anchovies or rapeseed, linseed, camelina oils, etc.) or from food supplements
1.5 to 2L of water per day

Conversely, if you consume refined sugar, alcohol, coffee, sodas or even ultra-processed products in excess, you will maintain your hormonal imbalances and create inflammation (synonymous with pain and excessive reactions of the body).

3/ Rest to relieve your PMS 😴

Fatigue can be a symptom of PMS in itself, but it can also worsen other symptoms like pain, stress sensitivity, anxiety, or even food cravings. And yes, if you're tired, you'll tend to handle stressful moments less well or eat less appropriately; everything is linked.

Don't hesitate to refuse a few outings to take care of yourself, to do a relaxing activity and to go to bed early .

4/ Continue to do physical activity during your PMS🧘‍♀️

Practicing gentle physical activity such as yoga, walking or swimming will be beneficial both mentally and physically.

From a mental point of view , sport will allow the secretion of serotonin, also called the well-being hormone, which will help regulate mood and stress caused by premenstrual syndrome.

From a physical point of view , sport will allow a massage of the internal organs, a better blood circulation and a better elimination of toxins. As a bonus, the serotonin secreted during your session will act on the pains if you have any.