For many women, premenstrual syndrome (PMS) can be a monthly ordeal that can leave them feeling emotional, tired, and bloated. Although the causes of PMS are not fully understood, there are several ways to manage and alleviate its symptoms.

What is PMS?

Premenstrual syndrome (PMS) is a combination of physical and emotional symptoms that many women experience before their menstrual period. Symptoms can range from mild to severe and can include:.

Headaches
Cramps
Irritability
Mood swings
Depression
Fatigue
Bloating
Acne
Food cravings

Why Do Women Get PMS?

There is no clear cause of PMS, but many experts believe that it is related to hormonal changes in the body. Specifically, changes in estrogen and progesterone levels can contribute to the development of PMS symptoms.

Some women may be more susceptible to PMS due to genetic or environmental factors.

How Can PMS Be Managed?

There are several ways to manage PMS symptoms, including:.

Exercise: Regular exercise can help improve mood, reduce stress, and alleviate physical symptoms like cramps and bloating.
Nutrition: Eating a balanced diet can help reduce symptoms like food cravings and fatigue.
Supplements: Some supplements, such as calcium and vitamin D, may help alleviate PMS symptoms.
Relaxation techniques: Techniques like meditation, yoga, and deep breathing can help reduce stress and improve mood.
Pain relievers: Over-the-counter pain relievers like ibuprofen can help alleviate physical symptoms like cramps and headaches.

The Unexpected Factor that Can Help Reduce PMS Symptoms

One unexpected factor that can help alleviate PMS symptoms is probiotics. Probiotics are live bacteria and yeasts that are beneficial for health, and they can be found in foods like yogurt and fermented vegetables.

Probiotics have been shown to have a positive impact on gut health, which can, in turn, affect the body’s overall wellbeing.

Research has shown that probiotics can help reduce symptoms of PMS, including bloating, constipation, and abdominal pain.

In one study, women who consumed probiotics had significantly reduced PMS symptoms compared to women who did not consume probiotics. Probiotics may work by balancing gut bacteria, reducing inflammation, and improving immune function.

Although more research is needed to fully understand the role that probiotics play in PMS management, incorporating probiotics into your diet may be a simple and effective way to reduce symptoms.

Some probiotic strains to look for include Lactobacillus acidophilus, Bifidobacterium lactis, and Lactobacillus reuteri.

Other Tips for Managing PMS

In addition to probiotics, there are several other tips for managing PMS, including:.

Reducing stress: Stress can worsen PMS symptoms, so finding ways to reduce stress, such as exercise or meditation, can be helpful.
Getting enough sleep: Aim for 7-8 hours of sleep per night to help improve mood and reduce fatigue.
Avoiding caffeine and alcohol: These substances can worsen PMS symptoms, so it’s best to avoid them or limit consumption.
Using heat therapy: Applying heat to the abdomen or lower back can help alleviate cramps and other physical symptoms.

The Bottom Line

PMS is a common condition that can be difficult to manage. While there is no one-size-fits-all solution, incorporating probiotics into your diet may be a simple and effective way to reduce symptoms.

Additionally, lifestyle changes like exercise, nutrition, and stress reduction can also help alleviate PMS symptoms.