PMS – Healthy Ways to Manage Symptoms
Premenstrual syndrome, or PMS, as we often call it, is a phase that nearly all women and young adults go through each month. Studies show that around 85% of women around the world experience physical and emotional symptoms associated with PMS every month; and 3% to 8% of them go through some extreme form of physical and emotional stress. PMS is usually experienced one to two weeks before the menstrual cycle begins.
Symptoms of premenstrual syndrome:
PMS is no fun! The symptoms associated with PMS range from a variety of physical changes to emotional changes:
• Incessant food cravings
• Humor changes
• Headache
• Muscle cramps
• Lower back pain
• Tired
• slight depression
• Swelling
• Swelling and tenderness of the breasts
These are some of the most common symptoms that women complain about during PMS.
Factors leading to PMS:
It is not understood why women experience PMS before each menstrual cycle; however, there can be a number of factors that are attributed to PMS:
• Hormonal changes – Estrogen and progesterone levels rise and fall before/during the menstrual cycle
• Chemical changes – Ovarian steroids modulate activity in certain parts of your brain associated with premenstrual syndrome.
• Changes in lifestyle – You may experience extreme forms of PMS if you lead an unhealthy lifestyle. Smoking, alcohol consumption, drinking too much caffeine, lack of vitamins and minerals in the diet are some factors.
• Overweight and lack of exercise. – It is often found that obese women go through higher levels of PMS. Also, physical inactivity leads to premenstrual syndrome.
Healthy ways to treat PMS:
Follow a healthy lifestyle and exercise regularly to control your PMS.
• smaller meals – We often feel bloated during our PMS days. Therefore, it is advisable to take meals in smaller portions 4-6 times during the day. You will feel less bloated and full.
• Limit salt and sugar – It is our craving for salty and sugary foods that is especially increased during this time. Limit your sodium intake to avoid fluid retention and a bloated feeling. Excess sugar – candies, cookies, jams and jellies, cakes, pastries, sweets – leads to rapid fluctuations in blood sugar, which aggravates bad mood and irritability.
• Increase the intake of complex carbohydrates and fibers. – Whole grains and vegetables, brown rice, fruits and vegetables help improve your mood and control unhealthy cravings.
• say no to cravings – Often, to improve our mood and get rid of physical stress, we crave packaged foods rich in unsaturated fats and processed carbohydrates like chips, cookies, and processed lunch meats. These tasty snacks lead to overeating and upset our digestive system.
• calcium intake – The diet rich in calcium is anyway an essential nutrient in the diet of women. However, during PMS, increasing dietary calcium intake has been shown to reduce mood swings and depression, fluid retention, and pain. You can also consider taking some calcium supplements under a doctor’s prescription.
• Limit caffeine and alcohol – These days, you might have to think twice before filling that cup with your favorite coffee. Or it might have to do with a glass of juice or mocktail at one of those parties. Caffeine and alcohol have been shown to increase stress and tension while making PMS pain worse.
• exercise daily – Enjoy these days of aerobic and cardiovascular exercises (running, jogging, brisk walking or swimming). These exercises set the rhythm of your heart thus relieving anxiety and stress. It also helps maintain your weight during this phase.
• Relax – Take some time for yourself and treat yourself to a day spa or massage. Relax your body and it will make you feel much better.
• spend quality time – Good company does wonders with emotional stress. Spend time with your friends or loved ones. Do what you love to do and you will end up forgetting half of your PMS symptoms.