Pre-Menstrual Syndrome (PMS)
Oh, it's that time of the month again. Sometimes, you just wish there was some kind of cure for Pre-Menstrual Syndrome. Unfortunately, there's none as of today. This condition, which is more commonly known as PMS, is characterized by unpleasant physical, psychological, and emotional signs and symptoms. This happens prior or during the menstrual period, right after the ovulation.
Common symptoms associated with PMS include:
- social withdrawal
- appetite changes (either food cravings or aversions)
- crying bouts
- increased tension and anxiety
- lack of concentration
- trouble falling asleep
- sleep-related disorders
- intense irritability
- mood swings
- digestive problems such as diarrhea or constipation
- breast tenderness
- severe headaches
- weight gain due to fluid retention
- acne outbreak
- abdominal bloating
- extreme weakness
- joint and muscle pains
The severity of PMS varies from one woman to another. In some women, PMS can be so severe that they can hardly stand up to go to work or they feel so low to the point that they think they're already depressed. In other women, meanwhile, PMS can come and go without much fuss. Even though there is no cure for PMS, there are various things you can do to alleviate the symptoms mentioned above. Some of the strategies to try include following:
Practice Relaxation Techniques
Stress can heighten the symptoms experienced during PMS. It's a must to engage in relaxation techniques to counter the anxiety and tension.
• Yoga, deep breathing, meditation and Pilates are just few of the many things you can try.
• It would also help to get a massage therapy, particularly head massage, which can effectively relax the mind and body.
• Moreover, you can engage in hobbies that can calm and soothe the mind. Anything from reading to painting to listening to music can do wonders for your high stress levels.
Get Regular Exercise
It's also vital that you set aside at least 30 minutes of your day to engage in physical activity. It doesn't have to be exercise inside the gym. Outdoor activities like jogging, walking, biking and swimming are great aerobic exercises that can help reduce PMS symptoms. Find something that you enjoy doing so you won't find it hard to stick to your exercise routine.
Consider Herbal Remedies
There are plenty of herbal remedies thought to be effective in soothing PMS symptoms. Some examples are:
- black cohosh
- chaste berry dandelion
- raspberry leaf
- evening primrose oil
Many women can attest that drinking a few cups of herbal tea at regular intervals throughout the day can give relief for headaches and pains that come with PMS. It's important to note however that the use of herbal remedies is not backed by scientific research so you need to ask your doctor first before using any of these.
Eat Proper Diet
Making a few adjustments in your daily diet can alleviate the problems caused by PMS.
• For one, you need to limit intake of salt that can aggravate water retention and bloating.
• It would be best to eat small frequent meals such as 5 to 6 small meals instead of 3 big ones. This would help reduce bloating and at the same time provide you with the energy you need for the day.
• Coffee, alcohol, and black tea should be avoided as these can worsen PMS symptoms.