Lifestyle Fashion

PMS: healthy ways to manage symptoms

Premenstrual syndrome or PMS, as we commonly call it, is a phase that almost all adult and young women go through every month. Studies show that about 85% of women worldwide experience physical and emotional symptoms associated with PMS each month; and 3% to 8% of them go through some extreme forms of physical and emotional stress. PMS is usually experienced a week or two before the menstrual cycle begins.

Symptoms of PMS:

PMS is no fun! Symptoms associated with PMS vary from a variety of physical to emotional changes:

• Endless food cravings
• Humor changes
• Headache
• Muscle cramps
• Back pain
• Tired
• Slight depression
• swelling
• Swelling and tenderness of the breasts

These are some of the most common symptoms women complain about during PMS.

Factors that lead to PMS:

There is no specific reason why women get 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 PMS.
Changes in lifestyle – You can experience extreme forms of PMS if you lead an unhealthy lifestyle. Smoking, alcohol consumption, excessive caffeine consumption, lack of vitamins and minerals in the diet are some factors.
Overweight and lack of exercise. – Obese women are often found to go through higher levels of PMS. Also, physical inactivity leads to PMS.

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 to 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 increases especially during this time. Limit sodium intake to avoid fluid retention and bloating. Too much sugar (candy, cookies, jams and jellies, cakes, pastries, sweets) causes rapid fluctuations in blood sugar, which aggravates bad moods and irritability.
Increase your intake of complex carbohydrates and fibers. – Whole grains and legumes, brown rice, fruits and vegetables work to improve your mood and control unhealthy cravings.
Say no to cravings – Often times, to lift our spirits and get rid of physical stress, we crave packages of foods rich in unsaturated fats and processed carbohydrates like chips, cookies, and processed cold cuts. These tasty snacks lead to overeating and upsetting our digestive system.
Calcium intake – Diet rich in calcium is still an essential nutrient in a woman’s diet. However, during PMS, increasing dietary calcium intake has been shown to reduce mood swings and depression, fluid retention, and pain. You may also consider taking some prescription calcium supplements.
Limit caffeine and alcohol – These days, you may have to think twice about filling that cup with your favorite coffee. Or you may have to do it with a glass of juice or a non-alcoholic cocktail at one of those parties. Caffeine and alcohol have been shown to increase stress and tension while making PMS pain worse.
Daily exercise – Enjoy aerobic and cardiovascular exercises (running, jogging, brisk walking or swimming) on ​​these days. These exercises set the rhythm of your heart thus relieving anxiety and stress. It also helps maintain your weight during this phase.
take it easy – Take some time for yourself and enjoy a spa or massage day. Relax your body and it will make you feel much better.
Spend quality time – Good company works wonders with emotional stress. Spend some time with your friends or loved ones. Do what you love to do, and you’ll end up forgetting about half of your PMS symptoms.