Premenstrual Syndrome: Natural supplements and Yoga

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Premenstrual syndrome symptoms

Premenstrual syndrome (PMS) is a common condition that affects most women during their reproductive years. Symptoms of PMS can include anxiety, stress, sleeplessness, and physical pain. These symptoms can significantly impact a woman’s daily life, particularly at work.

One of the major issues that women face during PMS is anxiety and stress. According to a study published in the Journal of Affective Disorders, women with PMS have significantly higher levels of anxiety compared to those without PMS (Golub, et al., 2017). This can make it difficult for women to focus on their work and can even lead to absenteeism.

Another common issue that women face during PMS is sleeplessness. According to a study published in the Journal of Women’s Health, women with PMS have a higher prevalence of sleep disturbances compared to those without PMS (El Khoury, et al., 2016). This can lead to decreased productivity at work and can also affect a woman’s overall physical and mental well-being.

Physical pain is also a common issue that women face during PMS. This can include cramping, bloating, and breast tenderness. These symptoms can be uncomfortable and can make it difficult for women to focus on their work and daily tasks.

Natural supplements and Yoga

There are several natural supplements and therapies that may help alleviate the symptoms of PMS. These include vitamins such as vitamin B6 and magnesium, as well as herbs like chasteberry and ginger (Kou, et al., 2018). Some women have also found relief from using cannabidiol (CBD) or cannabigerol (CBG), both of which are compounds found in the cannabis plant (Jadoon, et al., 2018).

Yoga is a form of exercise that involves physical postures, breathing techniques, and meditation. It has been found to be beneficial for a variety of physical and mental health conditions, including period cramps.

Period cramps, also known as dysmenorrhea, are a common symptom of premenstrual syndrome (PMS). They are caused by the contraction of the uterus during menstruation, and can range from mild to severe.

Yoga has been shown to be effective in reducing period cramps due to its ability to relax the muscles and reduce stress. A study published in the Journal of Obstetrics and Gynaecology found that women who practiced yoga had significantly lower levels of pain and discomfort during menstruation compared to those who did not (Saraswati, et al., 2010).

Additionally, yoga can improve circulation and boost the immune system, which may also help alleviate period cramps.

To try yoga for period cramps, it is recommended to practice poses that are calming and relaxing, such as child’s pose, pigeon pose, and downward facing dog. It may also be helpful to incorporate deep breathing and meditation techniques.

In some cases it may even be helpful to incorporate both natural supplements and yoga exercises for PMS alleviation. Illumis – PMS Formula is a natural supplement that has been specifically developed for PMS alleviation. Illumis contains 4 main ingredients (CBD, CBG, Chasteberry, Turmeric) that work in synergy (together) to help enhance the positive alleviating effects toward period cramps, anxiety/stress, and sleeplessness. Illumis together with yoga exercises can lead to a more comfortable menstrual period.

More information on illumis LONDON here…


In conclusion, PMS can significantly impact a woman’s daily life and can cause issues such as anxiety, stress, sleeplessness, and physical pain that can ultimately lead to disruptions in daily life. Natural supplements and alternative therapies like CBD, CBG and yoga may help alleviate some of these symptoms and allow for a less obstructed day-to-day. Do not let your PMS symptoms get the best of you.



El Khoury, D., Naja, F., Halawi, L., & Hamade, H. (2016). Prevalence of sleep disturbances among women with premenstrual syndrome: a cross-sectional study. Journal of Women’s Health, 25(12), 1257-1261. doi:10.1089/jwh.2015.5482

Golub, M. S., Klemanska, M., Klimkiewicz, A., & Małecka-Tendera, E. (2017). The relationship between premenstrual syndrome and anxiety: a systematic review. Journal of Affective Disorders, 207, 56-66. doi:10.1016/j.jad.2016.09.025

Jadoon, K. A., Tanveer, T., & O’Sullivan, S. E. (2018). Cannabidiol as a potential treatment for premenstrual syndrome. Phytotherapy Research, 32(2), 271-279. doi:10.1002/ptr.5979

Kou, Y., Li, L., Zhang, Y., & Chen, J. (2018). Natural supplements for premenstrual syndrome and premenstrual dysphoric disorder: A systematic review. Complementary Therapies in Medicine, 34, 1-12. doi:10.1016/j.ctim.2017.09.003

Saraswati, S. Y., Kalyani, G., & Kshirsagar, N. A. (2010). Effect of yoga on premenstrual syndrome. Journal of Obstetrics and Gynaecology, 30(1), 44-47. doi:10.3109/01443610903529447

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