“Statistics on Pre-Menstrual Syndrome (PMS) show that it affects approximately 85% of American women” says Paula Curtiss, Founding Director for Healing Hands School of Holistic Health . Studies also revealed that 5% are temporarily disabled due to severe symptoms and, the suicide rate for PMS patients with Depression is substantially higher. While challenging for women to manage, there are several natural remedies that can substantially reduce if not eliminate PMS symptoms altogether. Below is a list of five natural remedies to help PMS sufferers help themselves”, she added.
PMS is characterized by a collection of symptoms that usually present themselves the week before a woman’s menstrual cycle. As a result of an imbalance in estrogen and progesterone levels at this time, women may experience undesirable symptoms. These may include: irritability, mood swings, bloating, migraine headaches, food cravings, anxiety, depression, and insomnia. Life-style factors that intensify the imbalance include chronic stress, unhealthy eating, a lack of sleep and inactivity.
Natural Remedies to Relieve PMS Include:
Though not exactly sure how it works, Western physicians believe that Acupressure increases circulation and elevates endorphin levels in the brain. Endorphins
are the body’s natural pain fighters and mood enhancers. As a treatment for PMS, studies showed Acupressure on specific points of the body substantially diminished cramps, anxiety, insomnia, headaches, and nausea on about 78% of patients tested.
Note: Healing Hands offers a classes in Acupressure at the Laguna Hills classroom starting October 23rd – Registration deadline is October 9th.
Diet & Nutrition
A Calcium-rich diet (1,300 mg daily) —one full of leafy greens, almonds, and yogurt—may help prevent many PMS symptoms. Aim for about 15 milligrams of E Vitamin E and 500 mg of Omega-3 per day (essential fatty acids) such as those found in a fish-oil capsule.
Evening Primrose may help alleviate anxiety and cramps, while Valerian Root, works as a muscle relaxer and sleep aid. Also, the Chaste Berry may stimulate your endocrine system so your body can manufacture more natural progesterone, decreases bloating, irritability, and reducing achy breasts. Essential oils made from Lavender can help relax your mind and body.
Note: Healing Hands offers a 100-hour Herbal Studies and Applications course taught by Shana Lipner-Grover at the Laguna Hills campus starting on October 27th – Registration deadline is October 13th.
Mild Exercise and Stretching:
Mild exercise such as walking or Yoga, has been shown to positively impact dozens of PMS symptoms like cramping, tension headaches, water retention, and irritability. Even a mild work-out increases circulation and signals the body to release Endorphins, which reduce pain; Dopamine, the body’s natural source of pleasure, and Serotonin, which reduces depression and anxiety while enhancing sleep. Also, hip and back stretches that increase blood flow to the uterine, abdominal, and lower-back muscles can dramatically ease the tension that leads to cramping. Yoga moves such as child’s pose or happy baby during the week before your period have a similar affect.
A recent study by Touch Research Institute (TRI) in Miami showed promise for the use of massage to reduce symptoms of anxiety, pain, water retention and depressed mood in women diagnosed with premenstrual dysphoric disorder (PDD), a more severe form of PMS. By promoting circulation and lymphatic drainage, Massage addresses the circulatory changes (water retention) triggered by altered hormone production. It also reduces the body’s stress hormone Cortisol (by 30 to 40%) and increases Serotonin and Dopamine levels (30 to 40%) thereby enhancing mood, reducing pain and facilitating better sleep.
Note: Healing Hands offers classes in Circulatory Massage at all three campus locations this October.
Healing Hands has been offering education in Massage and the Holistic Healing Arts for over 27 years. To date, our Faculty has successfully prepared more than 7,500 Graduates for rewarding careers as Professional Massage Therapists and can do the same for YOU! To learn more about the Massage Profession or the 80+ Massage and Holistic Health courses offered at Healing Hands, visit us online at www.HealingHandsSchool.com or call us at (949) 305-2722 in Laguna Hills, (760) 746-9364 in Escondido or (858) 505-1100 in Kearny Mesa.