How to Treat Water Retention due to PMS Naturally
Water retention is a common problem among women suffering from premenstrual syndrome (PMS). This can be a result of the rise and fall in hormonal levels. Declining progesterone levels can cause the kidneys to retain both water and sodium in the body. Sometimes, water retention also can be due to a high intake of a sodium-rich diet. Often, changes in diet and exercise can relieve swelling and bloating in women. Read on to know more about PMS and how to effectively manage it.
Tips to Treat Fluid Retention Caused due to PMS
Listed below are some tips to naturally treat fluid retention caused due to PMS:
- Limit Salt Intake in Your Regular Diet:
It is recommended to reduce the intake of salts or salty food around the time of menstruation. This is because increased amounts of sodium in the blood can cause water retention.
- Eat Plenty of Diuretic Foods:
Melons and citrus fruits are rich in natural potassium and can help to balance the sodium levels in the body. Also, potassium-rich foods can help to remove excess fluid, thereby treating water retention caused by PMS.
- Eat Lots of Diuretic Vegetables:
Experts recommend that celery, cucumber, carrots, lettuce, and tomatoes are natural sources of potassium. These foods can help remove excess fluid by balancing sodium level in the body.
- Drink Enough Water Each Day:
Experts often recommend drinking a minimum of 8 glasses of water every day to treat water retention caused by PMS. It is believed that the more hydrated the body is, the less it is able to retain fluid inside the cells.
- Eat Calcium-Rich Food:
It is believed that fluid or sodium retention can lead to calcium depletion in the body. To replace calcium loss, eat low-fat yogurt, spinach, goat’s milk, sesame seeds, and other dairy products. Aim to ingest 1200-1300 mg of calcium each day to treat water retention caused by PMS.
- Eat Foods Rich in Vitamin-B6:
A vitamin-B6 deficiency can cause premenstrual water retention. Foods rich in vitamin-B6 include bananas, tuna, chicken breast, and salmon.
- Eat Foods Rich in Omega-3 Fatty Acids:
It is recommended to have oily foods rich in omega-3 fatty acids such as tuna and sardines, at least two times each week. This can help in treating water retention caused by PMS.
Below are some details on how to deal with PMS via natural remedies:
How to Deal With PMS – An Effective Guide
Following some simple steps will help you deal with PMS in a positive way. PMS refers to the physical or mental discomfort one goes through before the onset of the menstrual period. Around 40% to 80% of women suffer from PMS. An estimated 150 symptoms are included in the premenstrual syndrome, including irritability, breast tenderness, mood swings, and bloating.
Certain lifestyle changes can be made to deal with PMS. Here are some ways to effectively manage the signs and symptoms of PMS:
Physical activity or exercise can greatly decrease the syndrome. Exercising five times a week can control mood swings and discomfort. It need not be a rigorous work out. You can opt for a simple 30 minute walk every day.
- Know your body:
As a woman, you know your body better than anyone else. Try to find out what triggers the condition in you. Sometimes, a comforting chat or a pleasant mood can lift up your mood.
- Reduce intake of salt:
Salt is mainly responsible for the water retention before menstruation. Cutting down on salt can decrease bloating caused due to water retention.
- Less caffeine and alcohol:
To control the mood swings and irritability, you need to lessen the consumption of alcohol and caffeine.
- Include vitamins and minerals:
Moderate doses of Calcium, Vitamin E and Magnesium might reduce the symptoms before periods and handle PMS.
Some medicines like diuretics, oral contraceptives, mood stabilizers and non-steroidal anti-inflammatory drugs can give relief from PMS.
- Healthy diet:
Eating a healthy and balanced diet will also help ease the symptoms of PMS. Foods rich in carbohydrates and less in sugar are ideal before periods.
Practicing yoga and meditation will also control the mood swings before the periods. It will greatly relax the mind as well as body.
Here is a video from Howcast.com on how to relieve PMS symptoms.
Natural Remedies for PMS Cramps
Menstrual cramps can be very painful at times. However, there are a few natural remedies like application of heat, herbal remedies and other specific exercises which help in reducing PMS cramps. The next time you are suffering with your menstrual pain, follow a few simple natural remedies for reducing PMS cramps. With these 6 simple natural remedies for PMS cramps, reducing your pain is a little easy. Depending on your convenience, you can use any one of the remedies.
Six Natural Remedies to Reduce Menstrual Cramps
Follow these simple steps to reduce your menstrual cramps:
- Sea Salt Soak:
One of the most relieving and easiest ways to reduce your menstrual cramps is to take a nice, relaxing hot mineral bath. All you need to do is add one cup of baking soda and one cup of sea salt to a tub of warm water. Keep yourself in this water for about 20 minutes.
- Cramp Exercise:
To get relief from the pain, you can try a simple and easy menstrual cramp exercise. Lay flat on your back, and bend your knees together. Lift your feet off the floor, and point your knees towards your chest. Now, move your knees to your right, almost touching the floor. Repeat the same step on your left side. Until your pain subsides, continue with this exercise. Usually right after two stretches, the pain should begin to subside.
- Heating Pad:
Another simple homemade remedy is using a heating pad on your back and lower abdomen. This is a very commonly used remedy used at home. The heat will provide relief to the pained areas by soothing the muscles. Instead of a heating pad, you can also make use of a nice hot water bottle to get relief from menstrual cramps.
- Cramp Bark:
In order to reduce your uterine swelling, you can use a cramp bark. This is one natural remedy that is widely used at homes. All you need to do is take about 3-5 drops of genuine cramp bark tincture at least 3-5 times in a day. This will give you relief from your menstrual cramps.
- Ginger Root Tea:
Another simple natural remedy for PMS cramps is drinking ginger root tea. Grate about 1-3 teaspoons of fresh ginger root and add it to a cup of hot boiling water. Allow the grated ginger to steep in the water for about 10-15 minutes. Strain and drink. If you prefer drinking it a little sweet, you can add a teaspoon of honey. Ginger root tea helps in relieving the abdominal discomfort and at the same time gives relief from nausea.
- Yarrow Tincture:
When you have menstrual cramps with very heavy bleeding, then using yarrow tincture can be your perfect choice to reduce the cramp pain. In a glass of water, add about 20-40 drops of yarrow tincture and drink. As required, you can consume this drink at least 2-3 times in a day.
1. One can successfully use B complex vitamins, which work efficiently to reduce menstrual cramps when taken in combination.
- Vitamin B5 minimizes stress. This is also called as anti-stress vitamin.
- Vitamin B6 minimizes irritability, sugar cravings, water retention and increases oxygen flow in the body. Additionally, this vitamin helps in restoring the levels of estrogen back to normal.
- Vitamin B12 is also known to reduce levels of stress and prevent anemia. This vitamin is needed in all bodily functions.
2. Vitamin E:
This vitamin helps in breast tenderness and relieves depression, irritability and nervous tension. One can use d-alpha-tocopherol form of this vitamin.
3. Vitamin A :
Deficiency in this form of vitamin has been associated with PMS in women.
4. Vitamin C :
This vitamin helps in boosting the immune system and relieves discomfort due to breast swelling.
Minerals as Natural Remedy for PMS
Here are a few minerals which can help in relieving the severe signs and symptoms of PMS:
This is renowned for its ability to minimize and prevent water retention, cramps and mood swings.
A magnesium deficiency has been linked with PMS. Be sure to take it with calcium and vitamin D.
Herbs as Natural Remedy for PMS
Here are a few herbs which can help in relieving the painful signs and symptoms associated with PMS:
- Black Cohosh: This herb is famous as a natural remedy for treating several menstrual disorders, PMS and menopausal complaints. This herb consist of compounds which mimic the similar effects of estrogen. Hence, it helps in fighting hot flashes, menstrual cramps and PMS symptoms.
- Chaste Berry: This herb is also called vitex and helps in relieving several symptoms of PMS. This consist of compounds which balance the hormones, which makes it useful for a range of treating menstrual disorders.
You can try the above-mentioned minerals, vitamins and herbs to minimize the PMS associated pain.