Here are 9 ways to deal with moodiness, soreness, bloating and cravings when it’s that time of the month.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Go with the flow? Easier said than done. Your monthly visitor is not only inconvenient, but it’s also frequently preceded by annoying symptoms like irritability, fatigue, pelvic cramps, acne and bloating to name a few. While not every woman gets PMS, most women get at least one symptom a month.
See Also5 Foods To Fight PMS
Fortunately, there are numerous measures you can take to alleviate the symptoms of PMS. Exercising regularly, breathing and relaxation techniques, avoiding alcohol, sugar, salt and caffeine, and consuming small, frequent meals to stabilize blood sugar are all effective methods for easing discomfort, but there are numerous over-the-counter supplements that have demonstrated effectiveness in managing the most common symptoms.
Magnesium levels fluctuate during a woman’s cycle. The higher the estrogen or progesterone, the lower the magnesium, which in turn brings on PMS symptoms. That’s why supplementing with magnesium is a good idea. It has a calming effect, and it also reduces the swelling, breast tenderness and. A well-tolerated dosage is 400 milligrams before bedtime. Women who have more severe mood swings from PMS might prefer a more bioavailable form of magnesium called magnesium glycinate. This form also decreases the hot flashes, which some menopausal women experience.
Dose: Recommended dosage is 250 milligrams one to three times daily, and should be taken with food.
Studies have found that women who take calcium supplements, experience less severe PMS symptoms than those who don’t. Calcium supplementation can reduce fatigue, depression, mood swings, tension and anxiety, bloating and breast tenderness, and cramping and generalized aches and pains.
Dose: Take 400 milligrams three times daily.
Women who experience mood swings right before their periods tend to benefit greatly from taking vitamin B6. It’s also effective for symptoms of menopause, morning sickness, depression, acne and bladder inflammation.
Dose: Take between 50 to 600 milligrams per day in two to three divided doses.
Vitamin E reduces the production of prostaglandins, which are responsible for cramps and breast tenderness.
Dose: Take 400 international units daily.
Chromium picolinate affects insulin, glucose and serotonin in ways that can decrease sugar and balance mood and appetite.
Dose: A dose of 200 micrograms three times daily is optimal.
Alpha Lipoic Acid
Alpha lipoic acid, or ALA for short, is effective in regulating blood glucose, optimizing carbohydrate consumption and reducing sugar cravings.
Dose: Effective dose ranges are between 100 to 200 milligrams, taken two to three times daily.
This supplement has an insulin-like effect on the body and has been shown to regulate blood sugar levels, which makes it adept at curbing those wicked sugar cravings.
Dose: Take 10 milligrams three times daily.
B-complex formulations consist of the following: B complex capsule contains the following vitamins: folic acid, thiamine (B1), riboflavin (B2), niacin (B3), panthothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12) and biotin. This complex supports memory, improves mood, decreases anxiety and combats the effects of stress. It also boosts metabolism, thus increasing energy. I have encountered remarkable responses to B-complex in people who have suffered from depression and who did not respond to prescription antidepressants.
Dose: I recommend 100 mg per day.
Gamma-Linoleic Acid is an omega-6 fatty acid, which are considered essential fatty acids, meaning, they are necessary for human health, but the body can’t make them. They play an important role in brain function as well as normal growth and development. They help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system. GLA helps fight inflammation which is why it’s effective in treating the symptoms of PMS, such as menstrual cramps and breast tenderness, especially when taken in tandem with magnesium and vitamin B6.
Dose: Take 500 to 1,000 milligrams per day.