We make a lot of jokes about PMS, and attempt to undermine women who take a strong stance on things or show their emotions, by saying things like, She must have PMS. To women who live through it every month, though, it’s no joke.
Experts aren’t sure what, exactly, causes Premenstrual Syndrome, or PMS.
Changes in hormonal levels in the body are the most likely culprit, affecting some women more than others. Deficiencies in certain vitamins and minerals may also contribute.
Women who are already suffering from stress, anxiety and depression are more likely to experience PMS symptoms.
Serotonin production in the brain may be altered during the days leading up to a woman’s period, contributing to mood and psychological symptoms.
About one third of women experience PMS each month, starting up to ten days before menstruation with the symptoms getting worse as a period approaches.
- Fatigue
- Anxiety and depression
- Tension, irritability, mood swings and crying spells
- Skin breakouts
- Swollen or tender breasts
- Backache and headache, also joint stiffness and pain
- Upset stomach and changes in digestion including constipation or diarrhea
- Appetite changes and food cravings
- Trouble concentrating or remembering things
- Insomnia, especially trouble falling asleep
With so many women suffering so many uncomfortable symptoms every month, there must be something we can do to lessen the misery of PMS, for ourselves and for the people who love and cohabitate with us.
A heart healthy diet rich in fruits and vegetables, especially leafy greens, and low in sodium, caffeine, sugar will help with mood regulation and water retention, which can cause uncomfortable bloating in some PMS sufferers. Also, it’s a good idea to avoid alcohol, especially during the week before a period.
The U.S. Department of Women’s Health recommends getting at least two and a half hours of low to moderate exercise every week, and participating in strength building activities on at least two days out of every week to help combat Premenstrual Syndrome.
Oestrogen, a hormone that is affected in some women before menstruation can cause a drop in blood sugar making them fatigued, anxious and irritable. It might help to eat small, frequent meals and snacks throughout the day to help sustain energy and avoid blood sugar slumps that could be responsible for mood changes and food cravings.
Whatever you do, don’t give in to a desire to binge on chocolate or other sugary and salty snacks. Processed snack foods will only make you feel worse.
Allow yourself to get plenty of rest. If you can, schedule stressful projects and tasks for a time other than the days leading up to your period. Be sure to get at least eight hours of sleep at night, and don’t push yourself to the point of exhaustion during the day. Especially since anxiety and mood swings are heightened during this time, there is nothing wrong with curling up with a cup of herbal tea and book, instead of overextending yourself.
While outside circumstances don’t cause PMS, women who aren’t able to take breaks from life and relax, and who try to “do it all” are likely to suffer more severe symptoms.
Practicing good stress management and being prepared ahead of time can work wonders for women who feel overwhelmed during PMS. Yoga, meditation, breathing exercises and even therapy sessions with a trained professional can help to maintain levels of calm and togetherness. Yoga can also work wonders for back pain and joint stiffness associated with PMS.
Supplements may be helpful, especially B-Vitamins, magnesium, and calcium. Some experts theorize that the level of fatty acids in the body may predispose someone to getting PMS, so taking supplements with Omega-3 and Omega-6, such as Evening Primrose Oil, is recommended. Vitamin E may also reduce breast tenderness and help with mood swings and irritability.
Whatever you do, don’t give in to a desire to binge on chocolate or other sugary and salty snacks. Processed snack foods will only make you feel worse. (Shutterstock photos)
An herb called Chaste Tree Berry is also a very popular remedy in Europe. A study published in the British Medical Journal found that women taking the supplement experienced a significant reduction of symptoms.
If you suffer from PMS, rest assured that it is not all in your head. While you may never be able to completely eradicate PMS from your life, by trying these healthy habits, you are sure to find something that works to help you manage your symptoms and get control of the week before your period back. Not all of these tips will work for everyone, so experiment, take good care of yourself, give yourself a break and find what works for you.
Read more: http://www.voxxi.com/pms-symptoms-remedies/#ixzz22se7J7lB
