Okay, ladies… this blog post is all about you.

We are going to talk about your inner workings and explain how supplementation can help alleviate some of the symptoms related to PMS.

PMSing?

PMS, or premenstrual syndrome, refers to a number of physical, behavioral, and emotional symptoms that occur repeatedly and in varying intensity approximately 5 to 11 days prior to a woman’s monthly period (menstruation). They can vary quite significantly from woman to woman. They may include:

 

  •          Abdominal bloating & pain
  •          Breast tenderness
  •          Fatigue & lethargy
  •          Irritability
  •          Mood swings
  •          Headache
  •          Joint pain
  •          Anxiety
  •          Fluid retention
  •          Food cravings
  •          Loss of concentration
  •         Weight gain
  •         Acne
  •         Insomnia

 

The severity of PMS symptoms varies among women, but can even vary for the same woman from month to month. Symptoms are usually more pronounced in younger girls and tend to diminish with age.

The causes of PMS

It is believed that hormonal imbalance, namely the natural monthly variation in levels of estrogen and progesterone, is the cause of the mood swings, anxiety, bloating, and irritability that principally characterize PMS. Inflammation, on the other hand, is responsible for abdominal pain, cramps, and tender breasts and joints.

 

A lack of certain dietary vitamins and minerals, such as vitamin B6, calcium and magnesium, can intensify PMS symptoms. Eating salty foods, which can cause fluid retention, and drinking alcohol, which can cause mood disturbances, can also worsen the discomforts of PMS.

Managing your PMS

Dietary and lifestyle changes can help manage PMS symptoms.

  •          Maintain a healthy diet

Make sure you are getting good nutrition rich in calcium, whole grains, protein, low-fat dairy, fruits, and vegetables. You should also reduce salt, caffeine, chocolate, and alcohol intake and minimize the amount of processed foods in your diet.

  •          Exercise

Regular exercise can also be beneficial as it prompts the release of endorphins, which helps with mood and energy levels.

  •          Reduce stress

Muscle relaxation exercises, deep breathing techniques, yoga, and massage are all effective methods to help cope with stress.  Even doing things you love, like reading, taking a walk, being out in nature, etc., can be helpful for stress management.

  •          Take supplements

Studies have shown that magnesium may help reduce emotional symptoms, fluid retention, and breast tenderness that accompany PMS. Evening primrose oil or black currant oil can help ease the physical symptoms of PMS by managing inflammation. The omega-3 fatty acids and the antioxidant, astaxanthin, in krill oil have been shown to help reduce both the physical and the emotional symptoms of PMS.

Benefits of Omega-3s and krill oil

A research study using the krill oil in OCEANO3 compared a daily dosage of 2,000 mg krill oil with fish oil in 70 women experiencing PMS symptoms that included bloating, headache, and breast tenderness prior to and during menstruation.  The results suggested that krill oil was better than fish oil for soothing mild emotional and physical symptoms of PMS after 3 months of daily supplementation. Those taking krill oil also used significantly fewer painkillers and conveyed overall wellbeing.[1] [2]

 

See our Blog krill oil VS fish oil.

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[1]Sampalis F, Bunea R, Pelland MF, Kowalski O, Duguet N, Dupuis S. Evaluation of the effects of Neptune Krill Oil on the management of premenstrual syndrome and dysmenorrhea. Altern Med Rev. 2003 May;8(2):171-9. PMID: 12777162

[2]Sohrabi N, Kashanian M, Ghafoori SS, Malakouti SK. Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: "a pilot trial". Complement Ther Med. 2013;21(3):141-6. doi: 10.1016/j.ctim.2012.12.008.