Premenstrual syndrome (PMS), characterized by a wide range of irritating physical and emotional symptoms 7-10 days before the start of menstruation is of common occurrence in menstruating women belonging to any age group. According to the American Congress of Obstetricians and Gynecologists (ACOG), about 85% of menstruating women experience one or more than one symptoms of PMS every month.
The reason behind this is a combination of hormonal fluctuations, physiological functions and genetic factors. Tenderness of the breasts, mood swings, emotional outbursts, depression, sleep disorders, bloating, mild abdominal pain and headache are the commonly observed symptoms of PMS.
According to some researches, interference of the brain chemicals called neurotransmitters with the hormones estrogen and progesterone are mainly responsible for mood swings and emotional outbursts. It is not tough to overcome premenstrual syndrome. Very few women suffer from Premenstrual Dysphoric Disorder, the severe form of PMS that seriously affects the quality to life.
Tips to Overcome Premenstrual Syndrome
You will be relieved to learn that changes in diet and lifestyle can go a long way in overcoming premenstrual syndrome.
Alter Your Diet
Women should include more greens in their daily diet to tackle premenstrual syndrome. Pick the dark, leafy green veggies like spinach, kale, Bok choy, collard greens and broccoli. These are rich in calcium, magnesium and Vitamin E, beneficial in reducing the symptoms of PMS. Legumes, nuts and grains are rich in Vitamin E, which helps in reducing breast tenderness and headaches.
Nuts also help in stabilizing the hormonal levels. Take enough low fat dairy products as these are the best sources of calcium. Calcium enriched diet is very useful in beating the symptoms of PMS. Have more soy foods as the Phytoestrogens present in it helps in balancing the estrogen levels prior to menstruation.
Drink Plenty Of Fluids
Drink plenty of fluids to beat the premenstrual blues. The US Department of Women’s Health strongly recommends increased fluid intake in the form of water and fruit juices to treat bloating and water retention, the two common symptoms of PMS.
Drinking 2.5 liters of water every day is one of the best ways to overcome premenstrual syndrome. Avoid drinking sweetened fruit juices as simple sugars exacerbate PMS symptoms. Intake of caffeine, cola and alcoholic beverages should be avoided totally as these increase irritability and breast tenderness.
Reduce Your Sodium Intake
Water retention is a common symptom of PMS and increased sodium intake worsens the condition. Excessive sodium intake also induces bloating. Mayoclinic.com suggests maximum 1500 -2400 mg of sodium intake daily; the lower the better. Avoid taking free table salt and processed foods. Processed and canned food items are loaded with common salt in order to increase their shelf life.
Increase Your Physical Activities
Introducing short sessions of physical exercises in your daily routine will help you in fighting premenstrual syndrome. The more you exercise more endorphins are released which act as stimulants. Daily 20 -30 minute session of aerobics is very effective in alleviating PMS symptoms.
Get Enough Sleep
Hormonal imbalances few days prior to menstruation can induce sleeplessness. Lack of sufficient sleep leaves your brain fatigued and increases your irritability.
American Psychological Association suggests minimum 8 hours of sleep daily to overcome PMS. Maintain a sleeping routine in spite of your hectic work schedule.
Practice Relaxation Techniques
This is another important recommendation by ACOG, which is extremely beneficial in overcoming premenstrual syndrome. Relaxation therapy includes practicing yoga postures, deep breathing exercises and having massages. Relaxation therapy offloads stress from your brain and soothes your mind. You can opt for other easier modes of relaxation like reading or listening to music. Self hypnosis is also quite effective in some women in beating PMS.
Medications like diuretics, analgesics, oral contraceptives and antidepressants are often prescribed to overcome PMS. Specific drugs that reduce the functions of ovaries are also prescribed to minimize the problems associated with PMS. You can go for these medications if the above mentioned remedies do not yield desired results.