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.
22infographic 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 completely, yet will make your life a lot easier. Read ahead –
21How 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
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 on a regular basis. 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.
19Move 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, 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 span of time. 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.
18Herbal 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 have been found to be helpful in treating a lot of medical conditions since 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 be helpful in boosting your mood and easing PMS. Be sure to talk with your doctor before starting any new supplements, however.
17Engage In Self Care
Although it is easier said than done to ’Just relax’ but it definitely 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.
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 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 completely eliminate the symptoms for most women.
13Eat a Balanced Diet
11Go Easy on Sugar
9Stay Away from Alcohol
8Cutback the Fat
7Keep 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.
6Carry out Stress Control
4Talk About It
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.