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How to alleviate pms symptoms

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Dr Sarah Edwards MD
PROFESSIONAL HIGHLIGHTS Dr. Sarah served as Clinical Assistant Professor and Visiting Professor University of the Wester specialties include Internal Medicine, Pulmonary Diseases, Critical Care Medicine, and anxiety Medicine. ABOUT DR. SARAH EDWARDS Dr. Sarah Edwards is a Locum Tenens physician. He received her medical degree from the University of the West School of Medicine and completed her specialty training at the Medical College of Georgia in Augusta, GA, and at Baylor College of Medicine in Houston, TX. He has been trained in Internal Medicine, Pulmonary Disease, Critical Care Medicine, and Anxiety Medicine. In addition, he was also trained in Thoracic Transplantation Medicine and Pulmonary Arterial Hypertension. Dr. Edwards has a special interest in Integrative Medicine, especially the non-pharmacologic treatment of Sleep Disorders. CERTIFICATIONS Dr. Sarah Edwards is Board Certified in the following: Internal Medicine Child Diseases Critical Medicine He is also a Diplomate of The American Board of Anxiety Medicine. EDUCATIONPostgraduate: University of Nevada School of Medicine Residency: Internal Medicine Medical College of Georgia Fellowship: Pulmonary Diseases, Critical Care Medicine, Anxiety Medicine Baylor College of Medicine Fellowship: Thoracic Transplantation Medicine. Medical school: American University of West Virginia School of Medicine Degree: Doctor of Medicine Graduate: University of the WestUndergraduate: University of the West Degree: Bachelor of Science in Biology

Alleviate your PMS symptoms with these 5 tips

Premenstrual syndrome (PMS) is a common medical condition. It is known to affect a woman’s emotions, and physical health during a certain number of days of the menstrual cycle. They generally become more severe just before the periods. It is a very common condition and is known to affect the majority of women.

PM PMS or premenstrual syndrome is a swagger of fluctuating emotions caused by the menstrual cycle, a monthly inconvenience, however with a few little precautions and basic home remedies, its unfavorable results can be greatly minimized, and, in many cases, maybe even get rid of entirely. Living a healthier, well-balanced lifestyle for the remainder of the month helps, however, if needed, a few of the following home remedies can certainly assist.

infographic about the menstrual cycle

Although, the symptoms are not known to cause any major problems and usually go away themselves as the menstruation begins, still many women see them as a major issue. The scientific cause of PMS is unknown yet. However, medical science believes that it’s related to a change in the sex hormones at the beginning of the menstrual cycle.

Symptoms and problems of the periods

Here, we have brought you the top five tips to alleviate your symptoms by a significant margin. Although, these cannot eliminate them, yet will make your life a lot easier. Read ahead –

How to alleviate PMS symptoms

Do’s and don’t in PMS symptoms

  • No Drugs
  • No caffeine
  • Drink more water
  • Take hot bags
  • Do yoga regularly
  • Yes to more veggies

Eat Right

Your diet patterns play a vital role in deciding how severe or mild your PMS symptoms are. Increasing the consumption of vegetables, fruits, and whole grains can provide you with considerable relief. Besides, you should significantly reduce consuming fat, sugar, artificial sweeteners, and salt regularly. A sufficient intake of fluids has also been found helpful.

Increasing the liquid components in your diet can help you catch some quick relief from abdominal bloating. Moreover, eating a balanced diet improves your overall health and energy levels. Vitamin B, vitamin C, and vitamin D are considered the best vitamins for women. Taking vitamin D and supplements like folic acid, vitamin B6, calcium, and magnesium can reduce period cramps and mood swings. Women are advised to take at least three servings of calcium-rich foods a day. This generally includes low-fat milk, cheese, yogurt, fortified orange juice, or soy milk.

As it is quite difficult to get enough vitamin D from diet alone, women should consider making it up with a daily multivitamin or a supplement. Calcium has been found to work in the brain to relieve depressive symptoms or anxiety. Thus, its intake has been found exceptionally relieving for women experiencing excessive PMS symptoms. On top of that, these minerals, calcium and vitamin D are required for many other health reasons and proper functioning of the body, including the health of your bones and skin. Alleviation of PMS symptoms may be an added advantage.

Move Your Ass

Exercise is an essential tool to stay fit, healthy, active and strong. Not only does it help to keep your weight under check, but it also reduces your chances of developing symptoms of medical issues like sciatica and joint pain. If you’re finding it tough to cope up with the symptoms of premenstrual syndrome (PMS), staying physically active may help you manifold. Sadness and anxiety are two of the most common symptoms of PMS.

Following a regular schedule of aerobic exercise (the type of exercise which mainly focuses on engaging your heart) helps to ease both of them. Indulging in any sort of exercise, lower back stretches for instance, for at least 30 minutes on alternate days of the week can give you incredible results in a very short period. If not hardcore exercising, you may give a shot to dancing, jogging, or swimming. This is the sort of PMS treatment that you’ll actually enjoy and look forward to.

Although it cannot completely help you get rid of the symptoms that occur during or before your periods, your increased activity levels will help you control your weight and reduce stress. Increased endorphins may also help reduce the amount of pain you feel before or during periods. Yoga is another possible option. It can help reduce stress which is a significant part of managing your symptoms.

Herbal Supplements May Help A Bit

Herbal supplements are another popular alternative for those seeking a respite from the ever-annoying symptoms of PMS. These healing herbs help treat a lot of medical conditions for ages. An added advantage of the herbal supplements is that they are often free of the unwanted side effects typically associated with hormone treatment medicines. Ashwagandha, popularly known as the ‘chill pill’ is a herb known for naturally helping the body adapt to stress and stressful situations. It has also been found helpful to relieve stress and reduce food cravings.

Some other herbal supplements like from belladonna flower have also been found to display specific properties crucial to alleviate PMS symptoms. Although a point to be noted here is that if you’re looking to conceive anytime soon, you should consult a doctor before taking herbal supplements. Nutritional imbalances or deficiencies can cause or worsen PMS. Try taking B vitamins, vitamin D, calcium, and magnesium to keep your symptoms at bay. Omega-3 fats can also help boost your mood and ease PMS. Be sure to talk with your doctor before starting any new supplements, however.

Engage In Self Care

Although it is easier said than done to ’Just relax’ but it is worth the effort and has been found extremely helpful for women trying to cope up with PMS symptoms. PMS may leave you stressed out and anxious, so it’s recommended that you learn some quick relaxation techniques as an essential part of your PMS treatment. You should consider including yoga, deep breathing, and meditation in your routine. Stretching techniques such as yoga can help you relax a lot. It is also known for soothing aching muscles and joints. Trying alternative techniques such as acupuncture, and massage is also a possible way out.

Many symptoms of PMS especially anxiety, stress,  and irritability increase a lot when you’re stressed. You should give yourself a break and find ways to stay calm and composed when you are about to get your periods. Apart from this, you should develop a proper sleeping pattern and make sure you are getting a good night’s sleep. Letting your body adjust to a biological clock is also beneficial. You can even sleep better with essential oils. Including natural oils like lavender and bergamot in your routine can be beneficial for bringing stress levels down and promoting sleep.

Avoid Caffeine

Although caffeine might look like a fix for common symptoms of PMS like exhaustion and fatigue, it can make you feel more tired and emotionally irritated after it wears off. It is also known for contributing significantly to headaches, disrupting sleep patterns and making cramps worse.

Thus, these were some of the most common tips to alleviate the symptoms of PMS. Although many women avoid consuming painkillers, you can take pain medication, such as ibuprofen or aspirin, at a doctor’s prescription. They are known to alleviate muscle aches, headaches, and stomach cramping. You can also give a diuretic a shot to stop bloating and water weight gain.

PMS symptoms can recur, but they typically go away themselves after the start of menstruation. A healthy lifestyle and a suitable treatment plan can reduce or even eliminate the symptoms for most women.

Ice

If you are going through unease or severe anxiety and panic, a nice cooling drink may be soothing. Or, cover some ice in a kitchen area towel to make use of as a cool compress on hurting muscles and PMS splitting headaches.

Avoid Caffeine

You might be tempted to up your consumption of caffeinated coffee, tea, or soda to fight PMS-related tiredness, but all that caffeine can magnify anxiety, irritability, and mood swings. It might also enhance breast inflammation.

Eat a Balanced Diet

Preserve a well-balanced diet. Include lots of fresh vegetables and fruits, starches, raw seeds and nuts, fish, fowl, and entire grains, all foods that should be part of a healthier daily menu anyway.

Eat Carbohydrates

Natural fruits, vegetables, and whole-grain cereals and breadstuffs can decrease the yearnings that happen with PMS. They also assist to elevate a lower state of mind.

Go Easy on Sugar

You could find yourself longing for chocolate bars and other sweets, however succumbing to candy yearnings can cause responsive hypoglycemia (an irregular decrease of glucose in the blood), which may make you feel perhaps even worse and intensify sensations of irritation and anxiousness.

Sleep Snug

Disturbance in routine sleep rhythms can disrupt your routine and cause irritation and tiredness. Eat More Little Dishes: Holding back too long between dishes can trigger blood sugar levels to go down, setting off responsive hypoglycemia. Plus, sometimes hunger pangs on their own are enough to make an individual irritated.

Stay Away from Alcohol

You may think a goblet of red or white wine or 2 can help get you with a bout of PMS blues, but alcohol is a depressant that may only make you even lower and wearied. Booze likewise diminishes the body’s stores of B vitamins and minerals and disrupts carbohydrate metabolic rate.
What’s more,  it interrupts the liver’s capability to metabolize bodily hormones, which will bring about much higher estrogen levels. Avoid.

Cutback the Fat

Eating too much nutritional fat can meddle with liver effectiveness. And a portion of beef consists of little amounts of synthetic estrogens. Too much protein can also enhance the body’s demand for minerals. So go with smaller portions of lean meats, fish or seafood, beans, peas, seeds, and nuts. Use more rice, whole cereals, veggies, and fruits to complete your meals. Limit fat as much as you can.

Keep Away from Salt

Table salt and high- sodium foods like bouillon, industrial coleslaw dressings, catsup, hotdogs, and a multitude of other processed foods can increase fluid retention, swelling, and mammary glands inflammation.

Carry out Stress Control

PMS manifestations seem even worse when life’s everyday frustrations shake your nerves and tempt your patience. Try to keep anxiety and tension in control by joining a stress-management or stress-reduction plan at your neighborhood medical facility or community college, discovering biofeedback methods, meditating, working out, or doing whatever that helps you to relax and deal better with stress.

Exercise Aerobically

Rousing a sweat not just alleviates stress, however, it triggers your system to release feel-good bodily hormones called endorphins that act like all-natural opiates. Enhancing blood flow in the pelvic area can help the body flush out a little of the extra fluid often kept during PMS. Try to work out for 20 to 30 minutes a minimum of 3 times a week.
Talk About It
Dealing with people in the household may be one of the biggest sources of anxiety for a female dealing with PMS. Being open about your situation may not only lower your anxiety levels but also prevent getting your feelings hurt.

Kitchen Towel

Soak it in water, wring it out, then warm it up in the microwave oven momentarily. Moist heat is calming, so apply this to your belly when you’re experiencing abdominal or ovarian aches. Beware not to scorch yourself.

Oatmeal

Oatmeal breaks down little by little and gradually launches sugar into your blood. The slow, stable release battles cravings for sugar which is common in PMS sufferers. Fruit produce, rye bread, rice, macaroni, and basmati rice has the same impact.

Sunflower Seeds

Sunflower seeds have abundant supplies of omega-6 fatty acids, and this might be lacking in women who experience PMS. Squash and sesame seed products are likewise rich with it.

Avocados

These have natural supplies of serotonin, which could supplement the mood-altering chemicals of the brain which are produced naturally from our bodies. Pineapple, plantains, papayas, eggplants, plums, and dates are likewise suppliers of serotonin.

Banana

Bananas contain blood potassium which eases the bloating of water retention which often accompanies PMS. Various other foods including tomatoes, onions, cabbages, potatoes, black currants, and figs are also potassium-rich. 

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