You’ll most likely notice some indicators that your period is approaching. It’s not a major concern for most women – maybe a hint of delicate breasts or a sweet tooth.
Others, on the other hand, find the days leading up to their period comparatively difficult. If these period signs interfere with your regular life, you may have premenstrual syndrome.
Premenstrual syndrome! It is a real condition that can disrupt daily life and bring severe physical discomfort and emotional misery.
We’ll go over the symptoms and causes of PMS in detail below, as well as some advice on how to get relief from your symptoms.
What Does PMS Mean?
What does PMS mean?
Well, premenstrual syndrome or PMS refers to the physical and mental symptoms that many women suffer in the days leading up to menstruation.
PMS is a common complaint. It affects over half of all women of reproductive age. About 20% of these women have symptoms severe enough to cause them to miss work or school.
Premenstrual Syndrome – What Are The Symptoms?
PMS affects each woman differently. Physical, emotional, and behavioural issues are common PMS symptoms.
Let’s see those symptoms to get to know if you’re having PMS.
Physical symptoms of premenstrual syndrome involve:
- Acne
- Abdominal bloating
- Digestive tract issues such as diarrhoea and constipation
- Retention of fluid
- Weight gain
- Pain in muscles or joints
- Tiredness and clumsiness
- Unable to sleep
- Tenderness or swelling in breasts
- Headache or migraine
- Hot flushes
- Increased appetite
- Increased sensitivity to touch, light, and sounds
Now, let’s see what mood changes you can observe with PMS. These Involve:
- Mood swings
- Feeling anxious
- Confusion
- Depression
- Paranoia that is feeling of loneliness
- Anxiety
- Decreased confidence and self-esteem
- Social isolation
- Irritability involving angry outbursts
- Decrease in sexual drive
- Lowered mood even leading to suicidal thoughts
In addition, behavioural symptoms of PMS include:
- Can’t concentrate
- Forget things
What Causes PMS?
Despite the fact that PMS is very frequent, experts aren’t sure what causes it. Changes in your body chemistry around the time of your menstruation are most likely to blame.
However, PMS can be triggered or worsened if you have following conditions:
- Stress
- Bad physical health
- You are overweight or obese. PMS is three times more prevalent in women with a BMI greater than 30 than in women of normal weight.
- If you smoke. When compared to non-smokers, smokers are twice as likely to experience severe PMS symptoms.
- If you have a family history.
- Too much alcohol consumption – According to a study, if you drink heavily, you are more at the risk of PMS.
- Lack of physical activity
- Eating foods high in sugar, salt, or fats
- Hormonal changes during menstrual cycle
How Can You Manage Premenstrual Syndrome?
Now, when you know what PMS means, what are the causes and its symptoms, the next question is ‘how to manage with PMS symptoms?’.
Well, premenstrual syndrome has no cure. Only you can manage PMS symptoms to get some relief. There are a variety of treatment methods that you can try.
You may need to experiment to find the right combination of treatments for you. Keeping a PMS diary and recording any symptoms while trying out these therapies and treatments is a smart idea.
During the trial time, speak with your doctor or a healthcare practitioner. You can consult a well-known gynaecologist near you. You can make an appointment via Healthwire.pk or call at 042 32500989.
Now, let’s see which treatment methods you can try.
Home Remedies for Premenstrual Syndrome
What are some of the natural cures you can try to manage PMS?
These include:
Lifestyle Changes
Some of the effective lifestyle changes you need to make with PMS are:
- Exercise: Do exercise at least three times per week. Exercise on a daily basis will help with symptoms such as depression, anxiety, and tiredness.
- Don’t smoke.
- In the two weeks leading up to your menstruation, limit your caffeine and alcohol intake.
- Get enough sleep. Each night, try to obtain roughly eight hours of sleep. Sleep deprivation has been related to anxiety, and it can exacerbate PMS symptoms including moodiness.
- Other Changes: Walking, gardening, meditation, and cognitive behaviour therapy are all effective ways to manage stress.
Know more about the best weight loss exercises.
Dietary Changes
If you have PMS, you may crave high-fat, high-sugar meals such as chocolate, biscuits, and ice cream, which can lead to weight gain.
Making a few dietary changes can help you manage your weight and alleviate PMS symptoms.
How?
- Try eating smaller meals more frequently – for example, instead of three big meals, have six mini-meals.
- Incorporating more fresh fruits and vegetables
- Add whole grain meals into your regular diet
- Boost your dairy food intake
- Cut your salty food intake
- Keep high-fat, high-sugar foods out of the house ensuring you always have tasty and healthy snack options on hand
In your PMS diary, keep track of your food choices – Keeping a food diary can help you become more mindful of high-fat foods.
Vitamins and Minerals for PMS
Now, let’s see how vitamins and minerals intake can help you with PMS management.
Calcium
Calcium has been shown to aid with PMS symptoms like exhaustion, cravings, and depression.
You can take high calcium foods that include:
- Milk
- Cheese
- Yogurt
Calcium is also added to several foods such as:
- Orange juice
- Cereal
- Bread (fortified)
A calcium supplement is also an option.
Vitamin B6
Moodiness, irritability, forgetfulness, bloating, and anxiety are all PMS symptoms that vitamin B6 may assist with.
Some good sources of vitamin B6 include:
- Fish
- Chicken
- Potatoes
- Fruit (excluding citrus fruits)
- Fortified cereals
Magnesium
Magnesium may aid in the relief of various PMS symptoms, such as migraines. If you suffer from menstrual migraines, consult your doctor to see if you require additional magnesium.
Magnesium can be found in a variety of foods, including:
- Green, leafy vegetables like spinach
- Nuts
- Whole grains
- Fortified cereals.
The Bottom Line!
If your premenstrual syndrome symptoms are affecting your routine and quality of life month after month, and home cures aren’t helping, it’s time to see a doctor.
Severe PMS symptoms may necessitate a more comprehensive treatment plan, but they usually improve with time. A doctor or clinician can provide further information about building a specific treatment plan that works for you.