PMS, or Premenstrual Syndrome refers to symptoms that occur one to two weeks before a woman’s menstrual period. These are usually physical or emotional experiences. While not all the women go through PMS, about 75 per cent of the women have reported to experience either one or two symptoms during their menstrual cycle. Not all women experience the same symptoms or all the symptoms at all times. The common symptoms include bloating, pimples and acne, irritability, mood swings, insomnia, stress, lower back pain, abdominal cramps, joint or muscle pain and food cravings. The symptoms vary from woman to woman and cycle to cycle.
PMS is a stressful experience. The symptoms interfere in one’s daily life and hamper day to day functioning by reducing one’s output level. There is no real ‘cure’ for PMS. Certain habits and lifestyle changes can help you reduce the displeasure that accompanies PMS. These 10 ways will help you effectively deal with your PMS-
This might sound stupid when you are in pain, but this is actually one of the most effective ways to deal with PMS symptoms. Exercise is a great stress buster. It improves blood circulation and boosts the metabolism. With improved blood circulation, the oxygen is carried to all cells more effectively. Exercising also helps to produce chemicals such as endorphins which help boost the mood, ease anxiety and depression and give you a sense of well being. It even helps to keep cravings in check. Activities like walking, jogging, biking and yoga are the best bet when you’re PMSing.
Some women experience an extreme form of PMS, with acute symptoms which are difficult to bear and interfere with one’s day to day routine. In such a case, consider taking supplements. Supplements contain the essential PMS busting nutrients. Calcium has been proved to ease symptoms of PMS for some women. Certain fatty acids like omega 3 that are present in supplements also help to relieve the body pains that are associated with PMS. Vitamin B6, Vitamin E and Magnesium supplements are also considered useful in curbing the symptoms of PMS.
8. Cut down on Cravings
During PMS, many women often crave for a variety of unhealthy snacks, ranging from hamburger to pizzas or chocolates. What women typically prefer to gorge on a few days before their period is usually sweet or salty snacks, that basically are rich in fat. One may also crave for fatty proteins during or before their period. The trick is to keep glucose levels steady and cut down on cravings, which one can do by consuming more of whole grain complex carbohydrates. Consuming more of junk food can lead you to gain weight and also other unhealthy consequences.
7. Limit Alcohol and Caffeine
Alcohol and caffeine are substances that aggravate your PMS symptoms. Some women crave more of alcohol and caffeine while they are PMSing, but they only do you more harm than good. Alcohol is also known to be a depressant. When the effect of it wears off eventually, you will end up feeling worse, adding up to the assault that your PMS already puts you through. To relieve your PMS, consider limiting your alcohol and caffeine intake. Cut down on foods that contain caffeine – coffee, cocoa and even chocolate, for a better and easy period.
6. Improve Your Diet
Diet is one of the most significant factors when you’re PMSing. It has been found out that a salt heavy diet can lead to bloating; too much sugar can worsen your mood. Try to balance your diet before your period. Try to consume more of fruits, vegetables and whole grains. It is also important to eat at regular intervals to keep the sugar levels in check. Taking a balanced diet can help you have an easy period, and is one of the easiest ways to relieve symptoms of PMS.
PMS is not simply a physical experience. You have mood swings, you get anxious and emotional. One of the easiest yet most important ways of having an easy period is to relax! Just relax. Learn and practice some relaxation techniques that will help you throughout your period. Try yoga, meditation or deep breathing. They not only help you relax but also provide you a sense of calm and peace. Stretching techniques and massage can help you soothe aching muscles.
4. Try Herbal Remedies
Herbal remedies are some of the most trusted and easiest ways of getting rid of a difficult period. No wonder our grandmothers swore by herbal remedies. Herbal remedies are considered to be extremely effective in relieving PMS symptoms such as cramps and moods swings. Ginger tea proves to be effective during PMS. To get rid of stomach cramps during PMS, mix 1 teaspoon of black salt with half a spoon of carom seeds and consume with lukewarm water. Herbal remedies attack the problem at its root and have no side effects.
3. Quit Smoking
Smoking never did anyone any good. Women who smoke are likely to have more severe and painful PMS symptoms. Menstrual pain aggravates with constant smoking. The earlier you start smoking, the more it worsens the chances of chronic pain before and during menstruation. To improve your PMS, try to avoid smoking or quit smoking. Smoking not only irritates the person you are with, but also has adverse effects on your PMS. Cigarettes are a woman’s biggest enemy.
2. Try anti-depressants (after consulting your doctor)
For women who experience extreme symptoms of PMS, antidepressants are the top treatment choice. Severe PMS is a condition that is called PMDD or Premenstrual Dysphoric Disorder where women are also seen to have suicidal thoughts. PMDD is a severe condition that proves to be an obstacle in the day to day life and functioning of a woman. If none of the above points help, you must visit a doctor to consult about antidepressants. Antidepressants should only be consumed after doctor’s examination.
1. Increase Water/Fluid Intake
When you are to begin menstruating, it is essential to keep yourself hydrated and fresh. Consume more of fluids and water. Human body tends to lose a good amount of water in the form of urine and sweat. When your periods are about to begin, it is important to consume more than the regular amount of water than you consume each day. Bloating is a common PMS symptom. Increased water intake helps reduce bloating during PMS. Coconut water and lemonade are good sources of potassium. Try to avoid fluids that contain preservatives.