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How Turmeric Can Alleviate PMS & When To Take It For Maximum Results
Premenstrual syndrome (PMS) is a common yet often misunderstood condition that many women experience. It can profoundly influence mood, body, and behavior, leading to a range of uncomfortable symptoms every month. Despite its prevalence, PMS is not normal, and there are effective ways to alleviate these symptoms.
According to spice expert Kanchan Koya, Ph.D., turmeric, particularly its active compound curcumin, can be a beneficial supplement for managing PMS symptoms. Dr. Koya highlights the promising results from a clinical trial where participants who supplemented with curcumin reported a reduction in their PMS symptoms across multiple aspects. These included mood-related symptoms like restlessness, irritability, and anxiety, as well as physical symptoms such as gastrointestinal distress, headaches, and abdominal pain.
The trial revealed significant reductions in symptoms after participants adhered to a regimen of supplementation over three menstrual cycles. This indicates a clear potential for turmeric as a natural remedy for PMS.
The Science Behind Turmeric and PMS Relief
The key to turmeric’s effectiveness lies in its anti-inflammatory properties. Many of the discomforts associated with PMS are linked to inflammation in the body. A study conducted in 2016 found a correlation between the severity of PMS and levels of a specific inflammation biomarker known as high-sensitivity C-reactive protein. By reducing inflammation, turmeric may help relieve the symptoms associated with PMS.
Optimal Timing for Turmeric Supplementation
For maximum effectiveness, Dr. Koya advises those experiencing severe PMS to consider supplementation in a targeted manner: “Take turmeric twice daily (every 12 hours) for seven days leading up to menstruation and for the first three days of menstruation.” Additionally, pairing turmeric with piperine, an active compound in black pepper that enhances absorption, is recommended.
While food can be a source of turmeric, Dr. Koya emphasizes that reaching the desired curcumin levels (recommended at 200 mg daily) solely through diet is challenging. Therefore, supplementation might be the most efficient route for managing PMS.
Incorporating Turmeric into Your Diet
There are various ways to integrate turmeric into your daily diet, including incorporating it into meals, smoothies, or teas. For those seeking a simple recipe, turmeric tea can be a pleasant and healthful choice, providing both flavor and wellness benefits.
Conclusion
The insights provided by Dr. Koya shed light on the potential benefits of turmeric for PMS. By understanding when and how to use turmeric effectively, women can take proactive steps towards alleviating PMS symptoms and enhancing their overall well-being.
Remember, while this information is supported by research, it is always essential to consult with a healthcare professional before starting any new supplement regimen, especially for health conditions such as PMS.
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