{"id":4690,"date":"2021-02-28T16:00:00","date_gmt":"2021-02-28T16:00:00","guid":{"rendered":"https:\/\/witanddelight.com\/?p=87488"},"modified":"2021-02-28T16:00:00","modified_gmt":"2021-02-28T16:00:00","slug":"remedies-for-your-most-common-pms-symptoms","status":"publish","type":"post","link":"https:\/\/ozapp.com.au\/?p=4690","title":{"rendered":"Remedies for Your Most Common PMS Symptoms"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" alt=\"Remedies for Your Most Common PMS Symptoms | Wit &amp; Delight\" data-srcset=\"https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-819x1024.jpg 819w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-240x300.jpg 240w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-120x150.jpg 120w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-1229x1536.jpg 1229w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-scaled.jpg 1638w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-1280x1600.jpg 1280w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-19x24.jpg 19w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-29x36.jpg 29w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-38x48.jpg 38w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-560x700.jpg 560w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-600x750.jpg 600w\" data-sizes=\"(max-width: 819px) 100vw, 819px\" class=\"wp-image-87660 lazyload\" src=\"https:\/\/witanddelight.com\/content\/uploads\/\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-819x1024.jpg\"><noscript><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/witanddelight.com\/content\/uploads\/\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-819x1024.jpg\" alt=\"Remedies for Your Most Common PMS Symptoms | Wit &amp; Delight\" class=\"wp-image-87660\" srcset=\"https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-819x1024.jpg 819w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-240x300.jpg 240w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-120x150.jpg 120w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-1229x1536.jpg 1229w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-scaled.jpg 1638w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-1280x1600.jpg 1280w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-19x24.jpg 19w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-29x36.jpg 29w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-38x48.jpg 38w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-560x700.jpg 560w, https:\/\/witanddelight.com\/content\/uploads\/2021\/02\/courtney-nuss-Sq24_gyOUBA-unsplash-600x750.jpg 600w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\"><\/p>\n<p><\/noscript><figcaption>Photo by&nbsp;<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/unsplash.com\/@courtneynuss?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Courtney Nuss<\/a>&nbsp;on&nbsp;<a href=\"https:\/\/unsplash.com\/photos\/Sq24_gyOUBA\" target=\"_blank\" rel=\"noreferrer noopener\">Unsplash<\/a><\/figcaption><\/figure>\n<p class=\"has-text-align-center\"><em>Editor\u2019s Note: This article explores ways to find relief for common PMS symptoms through a personal lens and informed opinions, based on research linked throughout. It is not meant to diagnose or cure individualized health concerns. Please connect with a trusted healthcare professional for more in-depth, personalized care in this area.<\/em><\/p>\n<hr class=\"wp-block-separator is-style-default\">\n<p class=\"has-drop-cap\">Easy periods, I always said. I had easy periods. Bleeding-wise, sure, they weren\u2019t anything to complain about. But as the years, then decades, went on, I fell into a routine of feeling near-awful nearly all the time and living with it. My moods were, um, let\u2019s call them inconsistent, I was constantly exhausted, headache-y at times, and what were those tiny bumps on my forehead all about?<\/p>\n<p>In addition to all the symptoms, then I had an IUD put in, Valentine\u2019s Day 2016, and bled continuously\u2014every single day\u2014for almost two years. And then again for an additional six months a couple of years later. To be clear: I do not regret getting an IUD. I <em>do<\/em> regret not understanding WTF each of my symptoms was trying to tell me, and tell me in loud, bleeding-for-years-at-a-time ways. Kind, competent OBGYNs gave me shrugs and prescriptions for hormonal birth control pills on top of the hormonal piece of plastic shoved into my uterus, but no mentions of vitamins or nourishing foods. No one whispered the words \u201cmagnesium\u201d or \u201ccalcium.\u201d If only I\u2019d known then what I know now.&nbsp;<\/p>\n<blockquote class=\"wp-block-quote is-style-default\" readability=\"15\">\n<p>As the years, then decades, went on, I fell into a routine of feeling near-awful nearly all the time and living with it. My moods were, um, let\u2019s call them inconsistent, I was constantly exhausted, headache-y at times, and what were those tiny bumps on my forehead all about?<\/p>\n<\/blockquote>\n<p>Monica Grohne, founder of wellness company <a rel=\"noreferrer noopener\" href=\"https:\/\/mareawellness.com\/\" target=\"_blank\">Marea<\/a>, has her own period story to tell. She got her first period at the age of nine, and by eleven she was put on hormonal birth control to supposedly help with her acne and heavy periods. \u201cFrom there my mood went all over the place,\u201d she says. \u201cBy the time I was twenty-five I was realizing how hard it was for me to maintain my relationships and stay level-headed. I felt out of control.\u201d<\/p>\n<p>\u201cI was experiencing, what I thought to be, out of the blue mood changes\u2014anger, exhaustion, a total lack of interest in my normal life\u2014and on top of that headaches and bloating that were making me feel uncomfortable in my own body.\u201d Monica didn\u2019t make a connection between her symptoms and her menstrual cycle, but Monica\u2019s therapist did. \u201cLow and behold, it was pretty spot on\u2014no pun intended\u2014every twenty-eight days, right before my menstrual bleed, I was experiencing symptoms,\u201d she says. \u201cUnfortunately at the time, #PeriodTikTok didn\u2019t exist and hormone health coaches weren\u2019t blowing up Instagram, so I had to do a lot of research myself.\u201d<\/p>\n<p>With the help of her OBGYN, she began a supplement program. \u201cI could get behind replenishing micronutrients knowing our food system and <a rel=\"noreferrer noopener\" href=\"https:\/\/www.scientificamerican.com\/article\/soil-depletion-and-nutrition-loss\/\" target=\"_blank\">soils just weren\u2019t as nourishing as they once were<\/a> and I had learned from my research that seventeen years of birth control had <a rel=\"noreferrer noopener\" href=\"https:\/\/www.harpersbazaar.com\/beauty\/health\/a33809450\/birth-control-vitamin-nutritional-deficiencies\/\" target=\"_blank\">depleted me of many key nutrients<\/a>,\u201d Monica says. \u201cWithin two months my symptoms were drastically diminishing, but the twelve pill supplement regimen every day was obnoxious to say the least. After about a year of habitually taking my supplements, I\u2019d get lazy, stop taking them, and my symptoms would rear their head.\u201d<\/p>\n<p>The more Monica learned, the more passionate she got, the more she talked to friends, and the more she realized there were lots of women suffering in silence, just putting up with the misery.<\/p>\n<p>A myriad of reasons\u2014from the modern diet to environmental toxins to prescription drugs (including birth control)\u2014oftentimes leave women depleted in key nutrients needed to support our hormonal balance. \u201cScience has shown that supplementing these nutrients and supporting ourselves with quality sleep and nourishing food can reduce hormone imbalance-related symptoms, like PMS!\u201d<\/p>\n<p>With the help of a Registered Dietitian and an OBGYN, Monica dug into the science behind each nutrient and how they support hormonal balance, then finalized a formula for the Marea Elixir. Below Monica shares her scientific and anecdotal evidence with us, and walks us through how we can start to understand our cycle and symptoms better, as well as how different nutrients can support our hormonal needs.<\/p>\n<p>(<em>Editor\u2019s Note: <a rel=\"noreferrer noopener\" href=\"https:\/\/mareawellness.com\/pages\/ingredients\" target=\"_blank\">Head here<\/a> for more information on the research behind Monica\u2019s findings.)<\/em><\/p>\n<h2 class=\"kt-adv-heading_234486-f1 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_234486-f1\"><strong>What should women pay attention to throughout their cycle?<\/strong><\/h2>\n<p class=\"kt-adv-heading_b319f9-75 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_b319f9-75\">\u201cI always say that the first step to healing from any kind of imbalance is by creating awareness. For many, this is tracking your cycle. From energy levels, to symptoms, to what kind of tasks your brain wanted to focus on that day\u2014all of these clues can tell you about what phase of your cycle you\u2019re in. Luckily there are so many tools to track with today. Many people like using an app like <a rel=\"noreferrer noopener\" href=\"https:\/\/helloclue.com\/\" target=\"_blank\">Clue<\/a> or <a rel=\"noreferrer noopener\" href=\"https:\/\/aavia.io\/\" target=\"_blank\">Aavia<\/a>. I\u2019m more of a handwritten-on-paper type and like to use a <a rel=\"noreferrer noopener\" href=\"https:\/\/mareawellness.com\/pages\/downloadable-period-symptom-tracker-sign-up\" target=\"_blank\">printable<\/a> or keep track of how I\u2019m feeling in a <a rel=\"noreferrer noopener\" href=\"https:\/\/wearethehood.com\/shop\/p\/sisterhood-the-journal\" target=\"_blank\">journal<\/a>.\u201d<\/p>\n<h2 class=\"kt-adv-heading_81f912-34 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81f912-34\"><strong>What lifestyle changes should women consider to alleviate PMS symptoms?<\/strong><\/h2>\n<p>\u201cI believe the most important lifestyle changes are getting seven+ hours of sleep every night, eating an anti-inflammatory diet including making sure you\u2019re eating enough carbs and healthy fats, staying properly hydrated, and replenishing micronutrients regularly. Many of these, like sleep and hydration, are things menstruators can implement today that can help to alleviate symptoms.\u201d<\/p>\n<h2 class=\"kt-adv-heading_2eb732-dc wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_2eb732-dc\"><strong>How do I remedy my PMS symptoms?<\/strong><\/h2>\n<h4 class=\"kt-adv-heading_73fd61-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_73fd61-20\"><strong>Symptom: Mood swings<\/strong><\/h4>\n<p><strong>Remedy:<\/strong> \u201cThe following nutrients have been shown to help reduce mood-related symptoms: B vitamins like B6, B9, and B12, magnesium, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5313351\/\" target=\"_blank\">calcium<\/a>, vitamin D, and <a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23642943\/\" target=\"_blank\">omega-3s<\/a>. It has also been shown that <a rel=\"noreferrer noopener\" href=\"https:\/\/health.clevelandclinic.org\/11-diet-changes-that-help-you-fight-pms\/#:~:text=Foods%20that%20have%20complex%20carbohydrates,keep%20your%20cravings%20under%20control.\" target=\"_blank\">increasing complex carbs<\/a> like beans and sweet potatoes can help regulate mood.\u201d<\/p>\n<h4 class=\"kt-adv-heading_1c37c0-f5 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_1c37c0-f5\"><strong>Symptom: Bloating<\/strong><\/h4>\n<p><strong>Remedy:<\/strong> \u201cCaffeine and alcohol play a role in bloating and it\u2019s suggested to reduce these throughout your cycle and especially in your Luteal phase to reduce this symptom. In addition, adding <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9861593\/\" target=\"_blank\" rel=\"noreferrer noopener\">magnesium<\/a>, calcium, and omega-3s can help support and reduce bloat.\u201d<\/p>\n<h4 class=\"kt-adv-heading_b7fe56-8b wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_b7fe56-8b\"><strong>Symptom: Acne&nbsp;<\/strong><\/h4>\n<p><strong>Remedy:<\/strong> \u201c<a href=\"https:\/\/www.aad.org\/public\/diseases\/acne\/causes\/diet\" target=\"_blank\" rel=\"noreferrer noopener\">Dairy<\/a> and <a href=\"https:\/\/www.healthline.com\/health\/does-coffee-cause-acne#What-does-the-research-say?\" target=\"_blank\" rel=\"noreferrer noopener\">caffeine<\/a> have been shown to increase hormonal acne. While upping your intake of vitamin A (leafy greens and root vegetables), zinc and essential fatty acids may also help <a rel=\"noreferrer noopener\" href=\"https:\/\/www.vogue.in\/wellness\/content\/best-supplements-to-rid-of-acne-pimples#:~:text=Experts%20say%20that%20zinc%20is,heal%20acne%20scars%20and%20blemishes.\" target=\"_blank\">reduce breakouts<\/a>.\u201d<\/p>\n<h4 class=\"kt-adv-heading_8a69e5-18 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_8a69e5-18\"><strong>Symptom: Appetite changes<\/strong><\/h4>\n<p><strong>Remedy:<\/strong> \u201cCravings are common and can be curbed by regulating blood sugar, eating often, and increasing complex carbohydrates.<\/p>\n<h4 class=\"kt-adv-heading_286d77-1a wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_286d77-1a\"><strong>Symptom: Sleep disturbances and fatigue<\/strong><\/h4>\n<p><strong>Remedy:<\/strong> \u201cAvoid screen time thirty minutes before bed and try taking magnesium before bedtime in addition to cutting out alcohol and caffeine. Vitamin B, <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15050-vitamin-d--vitamin-d-deficiency\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin D<\/a>, and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19574172\/\" target=\"_blank\" rel=\"noreferrer noopener\">calcium<\/a> have also been shown to reduce overall fatigue and boost energy.\u201d<\/p>\n<h4 class=\"kt-adv-heading_283482-ff wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_283482-ff\"><strong>Symptom: Cramps<\/strong><\/h4>\n<p><strong>Remedy:<\/strong> \u201cYou guessed it\u2014<a rel=\"noreferrer noopener\" href=\"https:\/\/www.insider.com\/foods-to-avoid-when-you-have-period-cramps-2018-5#12-alcohol-can-make-things-worse-12\" target=\"_blank\">reducing caffeine and alcohol<\/a> will help here, as well as increasing calcium, magnesium, <a href=\"https:\/\/www.reuters.com\/article\/us-early-signs-vitamin-d-might-ease-mens\/early-signs-vitamin-d-might-ease-menstrual-cramps-idUSTRE81Q29M20120227\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin D<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4825494\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamin B1<\/a>, and omega-3s. Topical magnesium oil has also been known to help with cramping or a hot Epsom salt bath.\u201d<\/p>\n<h4 class=\"kt-adv-heading_c1deac-11 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_c1deac-11\"><strong>Symptom: Breast tenderness<\/strong><\/h4>\n<p><strong>Remedy:<\/strong> \u201cBreast tenderness may be reduced by wearing a supportive bra and increasing <a rel=\"noreferrer noopener\" href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/fibrocystic-breasts\/diagnosis-treatment\/drc-20350442#:~:text=Early%20studies%20showed%20a%20possible,women%20with%20cyclic%20breast%20pain.\" target=\"_blank\">vitamin E<\/a>, antioxidants, calcium, and omega-3s while reducing alcohol consumption.\u201d<\/p>\n<p>While Monica is, of course, a proponent of supplements, she notes that any single supplement of any kind isn\u2019t a quick fix. \u201cHealing hormone imbalance takes time and dedication to creating small changes in your life.\u201d<\/p>\n<div class=\"saboxplugin-wrap\" itemtype=\"http:\/\/schema.org\/Person\" itemscope=\"itemscope\" itemprop=\"author\">\n<div class=\"saboxplugin-gravatar\"><a href=\"https:\/\/witanddelight.com\/author\/megan-mccarty\/\"><img decoding=\"async\" alt itemprop=\"image\" class=\"lazyload\" src=\"https:\/\/witanddelight.com\/content\/uploads\/\/2019\/04\/Screen-Shot-2019-04-29-at-11.35.37-PM.png\"><noscript><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/witanddelight.com\/content\/uploads\/\/2019\/04\/Screen-Shot-2019-04-29-at-11.35.37-PM.png\" alt itemprop=\"image\"><\/p>\n<p><\/noscript><\/a><\/div>\n<div class=\"saboxplugin-desc\" readability=\"10.040145985401\">\n<div itemprop=\"description\" readability=\"15.299270072993\">\n<p>Megan is a writer, editor, etc.-er who muses about life, design and travel for Domino, Lonny, Hunker and more. Her life rules include, but are not limited to: zipper when merging, tip in cash and contribute to your IRA. Be a pal and subscribe to her newsletter <a href=\"https:\/\/nightvision.substack.com\/p\/coming-soon\" target=\"_blank\" rel=\"noopener noreferrer\">Night Vision<\/a>.<\/p>\n<\/div>\n<\/div><\/div>\n<p><a href=\"https:\/\/witanddelight.com\/2021\/02\/remedies-for-your-most-common-pms-symptoms\/\">Source<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Photo by&nbsp;Courtney Nuss&nbsp;on&nbsp;Unsplash Editor\u2019s Note: This article explores ways to find relief for common PMS symptoms through a personal lens and informed opinions, based on research linked throughout. It is not meant to diagnose or cure individualized health concerns. Please connect with a trusted healthcare professional for more in-depth, personalized care in this area. Easy [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":4691,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,10],"tags":[3539,3335,4643,4644,4645,1302,4646,4647,32,40,27,847,4648,4649,169,1250,4650,4651,133,364,3503,1192,101],"class_list":["post-4690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-lifestyle","tag-acne","tag-alcohol","tag-appetite","tag-bleeding","tag-bloating","tag-caffeine","tag-fatigue","tag-headache","tag-health","tag-health-wellness","tag-lifestyle","tag-megan-mccarty","tag-mood-swings","tag-omega-3","tag-pain","tag-period","tag-pms","tag-remedy","tag-screen-time","tag-sleep","tag-symptoms","tag-vitamins","tag-wellness"],"_links":{"self":[{"href":"https:\/\/ozapp.com.au\/index.php?rest_route=\/wp\/v2\/posts\/4690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozapp.com.au\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozapp.com.au\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozapp.com.au\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/ozapp.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4690"}],"version-history":[{"count":0,"href":"https:\/\/ozapp.com.au\/index.php?rest_route=\/wp\/v2\/posts\/4690\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozapp.com.au\/index.php?rest_route=\/wp\/v2\/media\/4691"}],"wp:attachment":[{"href":"https:\/\/ozapp.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozapp.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozapp.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}