What is Premenstrual Syndrome (PMS)?

Premenstrual syndrome (PMS) is characterized by physical and emotional symptoms in the days or weeks leading to menstruation. It's important to remember that you have the power to take control of your life and manage the challenges of premenstrual syndrome. With the right treatments and lifestyle adjustments, you can effectively reduce and alleviate the signs and symptoms of PMS, allowing you to lead a fulfilling and balanced life.

PMS Symptoms:

The list of potential signs and symptoms of premenstrual syndrome is long, but most women only experience a few of these problems.

1. Physical Symptoms:

Breast tenderness or swelling

Bloating or fluid retention

Fatigue or tiredness

Headaches or migraines

Joint or muscle pain

Changes in appetite or food cravings

Sleep disturbances (insomnia or excessive sleepiness)

2. Emotional and Mood-related Symptoms:

Mood swings

Irritability or anger

Anxiety or nervousness

Depression or sadness

Increased emotional sensitivity

Crying spells

Difficulty concentrating or focusing

3. Behavioral Symptoms:

Increased appetite or food cravings, particularly for sweet or salty foods

Changes in libido (sex drive)

Social withdrawal or isolation

Decreased interest in usual activities or hobbies

Poor concentration or forgetfulness

Restlessness or feeling "on edge."

 Some lifestyle habits that can help alleviate PMS symptoms

1. Balanced Diet: 

Eating a well-balanced diet can significantly impact PMS symptoms. Focus on incorporating nutrient-rich foods, including:

• Complex Carbohydrates: 

Opt for whole grains, such as brown rice and quinoa, which can stabilize blood sugar levels and improve mood swings.

• Fresh Fruits and Vegetables: 

Increase your intake of antioxidant-rich fruits and vegetables. Particularly, bananas and spinach, which are high in vitamin B6, may reduce bloating and mood swings.

• Healthy Fats: 

Include sources of healthy fats, like avocados and nuts, which can help regulate hormone production and reduce inflammation.

2. Regular Exercise: 

Regular physical activity can alleviate PMS symptoms by boosting mood and reducing bloating and cramps. Consider incorporating exercises such as walking, jogging, yoga, or swimming into your routine. 

4. Stress Management:

Stress can exacerbate PMS symptoms. Explore stress management techniques to promote relaxation and emotional well-being, such as:

• Meditation and Deep Breathing: 

Practicing mindfulness techniques like Mediation to reduce stress and promote a sense of calm would be best.

• Regular Sleep Routine: 

It would be best to prioritize quality sleep by establishing a regular sleep schedule and creating a relaxing bedtime routine to get good sleep.

• Stress-Relieving Activities: 

Take time out to enjoy activities such as reading, listening to music, or spending time in nature to reduce stress.

5. Adequate Hydration: 

Staying hydrated is crucial during the menstrual cycle. Drinking plenty of water and herbal teas would be best to reduce bloating and flush out toxins.

Some remedies to ease out PMS (Premenstrual Syndrome)

1. Herbal Remedies

Some herbal supplements, such as chaste berry, evening primrose oil, and ginger, have shown the potential to reduce PMS symptoms. However, before starting any herbal remedies, consult with a healthcare professional. We make sure that the products are safe and appropriate for your use.

2. Heat Therapy

A heating pad or warm baths can help alleviate abdominal discomfort, muscle cramps, and lower back pain associated with PMS.

3. Over-the-Counter Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen sodium can be taken to reduce pain, bloating, and breast tenderness. However, consult with a healthcare provider before using any medication.

Conclusion

PMS (Premenstrual Syndrome) is a common condition that affects many women before their menstrual cycle. While the exact cause of PMS is not fully understood, hormonal fluctuations and changes in neurotransmitter levels are believed to play a role.

If PMS symptoms are severe, significantly affecting your daily life, or if you suspect you may have a more severe form of premenstrual dysphoric disorder (PMDD), it is recommended to consult with a healthcare professional for proper diagnosis, guidance, and potential treatment options.