1. Breast pain and swelling
2. Headache
3. Pain or cramps
4. Food cravings
5. Bloating
6. Depression and crying
7. Feeling sick and tired
There are many natural ways to treat this condition. As reported by Symptomfind.com, Monday (01/02/2012), here are 10 Natural Ways Relieve Menstrual Pain.
1. Vitamin B1 and B2
According to a study from the University of Massachusetts, women who regularly consume vitamin B1 and B2 have a lighter menstrual pain. The study also found that just taking supplements of this vitamin is not enough and should have intake of foodstuffs. That is, there are some synergistic effect between vitamins and other nutrients in food.
2. Whole grains
Several studies have confirmed that vitamin B6 is found in grains is useful to reduce symptoms of PMS. So no need to stop consuming carbohydrates during menstruation. But women need to ensure that he takes all the carbohydrates in grain because the carbohydrates in processed foods can make symptoms worse.
3. Calcium and Vitamin D
Calcium and Vitamin D is recommended to help relieve PMS symptoms if taken early. It's important to drink it together because vitamin D helps the absorption of calcium. Vitamins are best obtained from food because it is influenced by other nutrients in food. In this case, the supplement will also help relieve symptoms of depression, fatigue, and loss of appetite.
4. Chaste Tree Berry
According to a study published in the British Medical Journal, chaste tree berry effective in reducing feelings of irritability, depression, breast tenderness, and headaches. Women who take several drugs to cope with hormonal disorders should not take chaste tree berry since it can interact with the main drug.
5. Magnesium
Magnesium has long been studied to reduce the symptoms of PMS with consistent results indicate that magnesium helps relieve the symptoms of mood disorders such as liver PMS-related depression and irritability. The recommended amount varies for each individual, but the range is between 200-360 mg 3 times per day. Heart or kidney disease patients should consult their doctor before taking magnesium because it can cause complications.
6. Evening Primrose Oil
Evening primrose oil to overcome the effect is somewhat controversial menstrual pain. Overall, the study concluded that this material may be effective, but further research is still needed.
7. Acupuncture
Acupuncture has been used for thousands of years in traditional Chinese medicine. According to the beliefs of traditional Chinese medicine, the health problems caused by the stagnant energy in the body. Although there is little scientific evidence about the workings of acupuncture, the use of thousands of years show evidence supporting the efficacy of this treatment.
8. Massage
According to some studies from the Touch Research Institute at the University of Miami Medical School, massage effectively reduces the symptoms of PMS, particularly symptoms of depression and pain. Massage encourages lymph circulation and can reduce fluid retention. Women should drink plenty of water to help remove excess toxins and fluids from the body after the massage. Because massage is a technique of non-invasive and chemical free, it is certainly safe for almost everyone.
9. Changes in diet
Changes in diet can help relieve the physical symptoms of PMS. Reducing salt intake can help relieve swelling, breast pain, and dizziness. Reduce caffeine to help cope with symptoms of depression. Avoid alcohol to reduce depression and headache and nausea. Increasing water intake will help to relieve headaches, swelling, and muscle pain.
10. Sport
Exercise can help relieve muscle pain, especially in the back and lower abdomen, as well as help reduce water retention. Exercise is also useful for those who experience insomnia during her menstrual cycle. Because the sport is a natural energy generating, then it will also help relieve symptoms of fatigue. Be sure to not overdo the exercise because some symptoms such as dizziness and nausea may be worse because of sports.
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