Closely linked to hormonal changes during the menstrual cycle, PMD can lead to mood swings, bloating, breast tenderness, and tiredness.
While these symptoms typically improve once your period starts, experiencing PMS every month might be physically and mentally exhausting.
McQuillan said: “As of yet, there is no magic pill that can cure PMS for good.
“But it can be effectively controlled with lifestyle changes, dietary adjustments, and certain therapies.”
Lifestyle habits that could reduce PMS symptoms can include:
- Being more physically active
- Eating a balanced diet
- Reducing stress levels
- Good-quality sleep.
“Light to moderate physical exercises will help boost your energy levels and improve your mental well-being,” McQuillan elaborated.
“Balanced eating habits will minimise symptoms like bloating and food cravings.
“And during the time PMS hits, it might be beneficial to eat a few smaller meals frequently rather than eating two to three larger meals.”
McQuillan added: “Trying yoga, meditation, or mindfulness exercises to reduce stress and calm your mood is always a good idea.
“It is also important to break bad habits such as smoking and excessive alcohol consumption as they may worsen your symptoms.”
McQuillan is also a fan of supplementary additions that could help improve PMS symptoms.
“Studies have found that women who experience PMS have low blood calcium levels,” said McQuillan.
“Calcium supplementation has been shown to improve symptoms such as fatigue, appetite changes, and depression in women who suffer from PMS.”
Other supplements recommended by McQuillan include:
- Magnesium
- Vitamin B6
- Vitamin D
- Vitamin E
- Chasteberry extract
- Lemon balm extract.
“By taking control of your lifestyle habits and exploring natural supplements, you can effectively manage and alleviate the symptoms of PMS,” said McQuillan.
Neuroscientist and specialist in women’s health Valerie Stark McQuillan is the director of Novomins.
