Premenstrual Syndrome also referred to as PMS is the combination of various symptoms that different ladies experience a couple of days before their monthly cycle. The symptoms normally end when the lady begins menstruation (bleeding), becomes pregnant or perhaps gets her menopause.
PMS as we commonly abbreviate it is a stage that most of the young girl adult and also woman experience every month. Studies show that approximately 85% of women worldwide go through emotional and physical symptoms linked to Pre-menstrual syndrome each month, and also about 3% to 8% of this ladies experience some severe sorts of emotional and physical stress. PMS is typically experienced one or two weeks before the menstrual cycle begins.
Symptoms of Premenstrual syndrome (PMS):
Pre-menstrual syndrome (PMS) is no pleasure. The symptoms tied to Pre-menstrual syndrome differs from various emotional to physical changes –
- Incessant food cravings
- Mood Swings
- A headache
- Muscle cramps
- Swollen Breast and also tenderness
- Lower backache
- Mild depression
These are probably the most common symptoms that ladies complain about in the course of Premenstrual Syndrome.
Factors causing Premenstrual Syndrome:
There is absolutely no precise reason known that explains why women go through PMS before each menstrual cycle; nevertheless, there might be some factors attributing to Premenstrual syndrome :
1. Hormonal fluctuations: The levels of progesterone and also estrogen increase and drop before/during the menstrual cycle
2. Chemical changes: Ovarian steroids regulate activities in some parts of your brain connected with Premenstrual Syndrome.
3. Lifestyle changes: You may go through severe forms of Premenstrual Syndrome if you happen to lead an unhealthy lifestyle like; drinking alcohol, Smoking, consuming excessive caffeine, deficiency of vitamins and minerals in the diet plan are a few factors.
4. Overweight or obese and inadequate exercise: It is known that obese females experience more significant levels of PMS. Furthermore, physical inactiveness results in Premenstrual Syndrome
Healthy ways to manage Premenstrual Syndrome:
Stick to a healthy lifestyle and also start exercising regularly to get your PMS over control –
1. Eat Smaller meals– We sometimes feel overloaded during Premenstrual Syndrome periods. Therefore, it is advisable to take foods in smaller amounts let say 4 to 6 times a day. You will feel less heavy and full.
2. Reduce Salt and Sugar – It is the yearning for salty and also sugary meals that raise, particularly during this period. Minimize sodium consumption to avoid fluid retention as well as the feeling of bloated out. Too much sugar from food like candies, jams & jellies, pies, cookies, cake, sweets, etc.) causes a rapid imbalance in blood sugar levels hence increasing moodiness and also bad temper (irritability).
3. Increase consumption of complex carbohydrates, and even fibers – Brown rice, Whole grains and legumes, fruits and veggies work towards improving your mood and also manage unhealthy cravings.
4. Say no to yearnings (cravings)– Sometimes to elevate our frame of mind and eliminate physical stress and anxiety, we yearn for package food packed with unsaturated fats as well as processed carbs such as chips, cookies and fast food. These yummy snacks cause over-eating and then disturbing our digestive system.
5. Calcium consumption – Calcium-rich meals are always important for all women. Nevertheless, during Premenstrual Syndrome, boosting calcium consumption in the diet has been proven to decrease mood swings and also depressions, fluid storage, and pain. Perhaps you may also consider taking a few calcium supplements under doctor’s recommendation.
6. Reduce caffeinated drinks and alcohol – Nowadays you may have to think again before filling up that cup with your most liked coffee. Or perhaps you may need to do with a cup of fruit juice. Caffeinated drinks and alcohol have shown to boost stress and anxiety while escalating PMS pain.
7. Workout every day – Take pleasure in cardio and also aerobic exercise like running, jogging, brisk walking or swimming nowadays. These workouts set the pace of your heart hence alleviating stress and anxiety. This also helps you maintain your weight at this stage.
8. Take a break and rest– Spend some time out for yourself and then treat yourself to a massage or spa day. Rest your body, and this will make you feel much good.
9. Spend quality time with loved ones– Good company works like a charm on the emotional strain. Hang out with your buddies or loved ones. Carry out what you enjoy doing the most, and then you will end up forgetting some of your Pre-menstrual syndrome symptoms.
Premenstrual syndrome is a monthly cycle. Following a more healthy lifestyle combined with proper diet and exercise can help you manage it to a large extent. For serious issues, check with a gynecologist to get comfort.
Under no circumstances should you ignore your health and the modifications in your body, even though it is the tiniest fraction of the condition. A little something as regular as mood swings might result in as an issue if left unattended. Therefore make sure you consult a medical professional before things become worse.