PMS – One term that haunts every girl, post her puberty age. It takes everyone on an extremely unpleasant roller-coaster ride. Every. Single. Month.
But have you ever wondered if there was a way to reduce them? How can you ease the issue? Keep reading to find out more about PMS and remedies to ease the pain.
PMS – A Brief
PMS (Pre-menstrual syndrome) is a plethora of physical and psychological symptoms and characteristics that come alongside every woman’s every monthly cycle. For a small number of women, PMS lasts for a few days and then disappears until the next time. For most women, these symptoms come in full swing, just before their period. However, for others, the symptoms begin right after ovulation, which is a fortnight before your periods actually begin. Thankfully, they go away as soon as the periods begin.
Many physical and psychological symptoms are attributed to PMS. These symptoms include weight gain, water retention, swelling of the breasts, bloating and acne. This is accompanied by certain changes in behavior as well. These changes include irritation, decreased concentration, depression, reduced sex drive, and aggression.
There are also some symptoms which involve a lot of pain. These include breast tenderness, muscular aches, headaches, abdominal cramps, and many others. Other symptoms that cannot be categorized include cravings for food, lack of energy, and insomnia. However, the intensity of each symptom varies from lady to lady.
Major Causes Of PMS
PMS is a combination of symptoms and signs that take place before menstruating and stops just before menstrual flow begins. Why this happens is not known. One plausible reason for this is imbalances in the endocrine system. Imbalances include an excess of hyperprolactinemia, estrogen, and changes in the estrogen-progesterone ratio. Such imbalances tend to have an impact on serotonin in the body.
Consequentially, it results in changes in the behavioral, emotional and cognitive processes of the women. Additionally, the increase or decrease in the levels of serotonin in the body has serious implications for individuals. There are other hormones that also have a part to play in PMS- increasing levels of progesterone cause depression, while estrogen results in tension and anxiety. Carbohydrates also affect serotonin greatly.
Some other causes of PMS are:
- The poor condition of kidneys. This leads to hypoglycemia or retention of fluid in the body. This leads to an increase in the level of calcium and adrenaline, which interfere with the synthesis of serotonin.
- Change in hormones affecting the biogenic amine neurons.
- Deficiency of Vitamin B.This leads to an excess level of estrogen in the body and causes an abnormality in the ratio between progesterone and estrogen.
- Fall in the level of progesterone, just before menstruation.
- Abnormal activity of prostaglandin.
Home Remedies For Premenstrual Syndrome
Eat loads of veggies and fruits, poultry, starches, raw seeds, fishes, grains and nuts. They provide the body with necessary nutrients that are vital for carrying out the various metabolic processes of the body effectively. Also, make sure that you avoid oily foods like pooris, chips, and pakoras as they tend to make you feel lethargic. Also, eating healthy brings relief from the symptoms of PMS.
Have Frequent Yet Small Meals
Big gaps between meals lead to a drop in the sugar levels in the body. This leads to reactive hypoglycemia, which further leads to other symptoms of PMS.
Avoid Consumption Of Alcohol
Many people think that alcohol makes PMS disappear. When in truth, alcohol is a depressant. It makes people feel tired, fatigued and sad. Alcohol depletes minerals and Vitamin B from individuals. It also changes the rate of carbohydrate metabolism. Since the body is not able to work on hormones effectively, estrogen levels suddenly increase. Thus, it is important for you to avoid the consumption of alcohol to avoid PMS.
PMS gets worse when frustration levels fire up. Stress management is essential to keep symptoms under control. Stress also increases acne. Try listening to music, or take a walk, go trekking, but try to minimize your stress levels. Pamper yourself and take out some time to unwind. This is the perfect excuse for you to love yourself a little more.
Avoid Harsh Acne Products
Acne flare-ups are temporary. Harsh chemicals to get rid of them is just an extravagance. Instead, soothe your sensitive skin with some mild and gentle skin products.
Clay masks are your best friends as they help you absorb the extra oil secreted from your skin. Apply it once a day or only the areas that are affected and leave it overnight. This also dries out acne.
Carry Out Aerobic Exercises
Aerobic exercises and physical activities release endorphins which reduce stress levels in the body by making you feel good. This also increases the circulation of blood in the body. It also helps flush out all the toxic substances from the body. Taking the stairs, jogging, bicycling, etc. are some exercises that improve the mood and rid the body of fatigue and tiredness that the symptoms bring with it. Exercise for about 20 to 30 minutes a day. Increase the duration gradually until one week before your period. This helps relieve you from the symptoms of PMS. However, do not exercise during the menstrual flow.
Reduce Fat Intake
Dietary fat leads to malfunction of the liver. A suitable alternative to this is fish, lean, seafood, meat, seeds and nuts. Add whole grains, vegetables, fruits, and rice to complete your meal.
Reduce Intake Of High Sodium Food Items
This is the most effective remedy. Avoid foods like catsup, hot dogs, salad dressings and bouillon that contain high doses of sodium chloride, aka table salt. These lead to breast tenderness, retention of body fluid, bloating and other symptoms.
Crunch On Carbs
Carbohydrates are highly effective when it comes to treating PMS. Fresh fruits and vegetables, grain cereals, bread, etc. help reduce cravings for food. These help better your mood and prevent stress, anxiety, tension, and depression.
Drink Herbal Tea
Herbal tea is also super effective in treating PMS symptoms. Chamomile tea and cinnamon tea do wonders when consumed before going to bed. You can add some honey to enhance the flavor. It helps to relax the body and get a good night’s sleep, which in turn relieves PMS symptoms.
Include foods such as olive oil, spinach, and fish in your diet, as they are rich in omega-3.
Opt For Supplements
After consulting with your doctor, you can use supplements for
- Vitamin B6
- Vitamin E
- All-in-one Multivitamins
Make sure that you do not mix and match. Opt for a one a day vitamin mix.
Include Oatmeal In Your Diet
Oatmeal helps with the metabolism of a gradual and slow pace. This entire process combats the usual craving for sugar that accompanies PMS. Other foods that perform the same function are rye bread, basmati rice, and some fruits. They help alleviate PMS.
Consume Foods Rich In Serotonin
Avocados are rich in serotonin. Serotonin helps better moods and in getting rid of anxiety, depression, and sadness. Apart from avocados, other foods rich in serotonin are papayas, date palms, eggplants, pineapples, and plantains.
Bananas are rich in potassium. They help in providing relief from bloating, retention of water, inflammation and other symptoms. Figs, black currants, broccoli, onions, tomatoes, etc. are also rich in potassium.
Put 1 pinch of black pepper in 1 tablespoon of aloe vera gel. Have this three times every day. It provides relief from symptoms like a headache, backache, abdominal cramps, etc. You can replace black pepper with cumin seeds for equally effective results.
Chicken is rich in Vitamin B6, which is a nutrient that is quickly depleted during PMS. It helps by enhancing moods and raises the level of serotonin in the body. Milk, whole grains, brown rice, fish, green leafy vegetables, walnuts, beans, and soybeans are also rich in Vitamin B6.
Omega-6 fatty acids are depleted during PMS. Consume pumpkin seeds, and sunflower and sesame seeds, just before the week of your menstrual flow.
Cherries help in providing relief from mood swings, bloating, etc. On an empty stomach, consume ten cherries every day, one week before the time of your period.
Turkey meat is rich in tryptophan, which is an amino acid that gets converted to serotonin, which helps in alleviating moods. Cottage cheese is also an excellent choice for tryptophan.
Magnesium deficiencies result in abdominal pain and muscle cramps. Pasta has magnesium which helps in maintaining the hormonal balance of the body. Potatoes, green veggies, and cereals are also rich in magnesium.
A cool drink helps you relax if you are suffering from tension and stress. You could also try wrapping some ice in a towel to use it as a cold compress when your head hurts.
Soak a kitchen towel in some water and then place it in a microwave to let it become war. Many women claim that moist heat soothes them. Place the towel on your belly in case of abdominal or ovarian pain. But make sure that you do not burn yourself.
Talk About it
Any kind of interaction during this time can be quite stressful. It is always best to get it out in the open, to avoid any misunderstandings, stress, and tension in the future.
Keep Yourself Engaged
The best thing to do is to keep yourself occupied. Try diverting your attention onto something more productive instead of focusing it on the symptoms. It is not easy, but if you can do it, you have a good reason to be proud of yourself.
Grab Proper Sleep
Interruptions in your regular sleep pattern or insomnia can be very tiresome. It can make anyone feel tired and irritable. Make sure you get proper amounts of sleep, as improper sleep can imbalance your hormones to a greater degree.
Nobody likes PMS and its symptoms. Try these home remedies and relieve yourself.