Premenstrual syndrome (PMS) is a common issue that affects a lot of women. This condition can cause irritability, “see-sawy” emotions, headaches, fatigue, bloating, breast tenderness, insomnia, cramps, appetite changes, food cravings and decreased interest in activities normally found enjoyable.
Fortunately, there are many ways to alleviate these symptoms. According to experts, taking turmeric is one of the best ways to curb PMS symptoms.
Turmeric And PMS
In a clinical trial published in the journal Complementary Therapies in Health and Medicine in 2015, researchers have found that supplementing curcumin – turmeric’s active component – can help reduce PMS symptoms.
For the study,70 participants who suffered from PMS were randomly assigned to receive either placebo capsules or curcumin powder capsules twice daily (dose was 100mg/12h) for 7 days before menstruation and 3 days after menstruation. This continued for three successive menstrual cycles and a daily questionnaire has been used to record the severity of PMS symptoms of the participants. Researchers have looked at the physical symptoms (GI distress, headaches, abdominal pain), mood symptoms (anxiety, restlessness, irritability,), and behavioral characteristics (fatigue, appetite changes, lack of energy) of each participant.
At the end of the study period, results have revealed that participants supplemented with turmeric have experienced a significant reduction in PMS symptoms, thus linking turmeric’s potential to treat PMS.
When it comes to battling PMS symptoms, curcumin works by limiting the body’s output of prostaglandins which play a role in dealing with the physical symptoms of PMS that starts from the beginning and during a woman’s period. Moreover, curcumin also balances out mood-regulating brain chemicals dopamine, serotonin, and norepinephrine.
Ways To Use Turmeric For Menstrual Periods
- Spice expert Kanchan Koya, Ph.D. recommended taking turmeric supplementation twice daily (every 12 hours) for seven days prior to the commencement of menstruation and three days into menstruation. We can also consume it along with black pepper to boost the bioavailability of curcumin.
- A tablespoon of turmeric can be added to our regular glass of milk.
- Turmeric powder can be used while cooking dishes like curries and vegetables.
- Make a turmeric tea by combining 8 to 12 ounces of water in a small saucepan with 1 teaspoon ground turmeric. Boil over medium heat for five minutes. Remove from heat and stir in ¼ teaspoon each of ground black pepper and ground ginger, then sip throughout the day.