Many women experience physical pains, cramps, mood fluctuations, even constipation and diarrhea in the days leading up to the start of their period. Premenstrual symptoms can be so bothersome for some women that they make daily living difficult.
According to the Holief web site true premenstrual syndrome, or PMS, defines emotional and physical changes in the days preceding a woman's menstruation that interfere with her ability to do everyday tasks. Therefore, even though many women suffer premenstrual symptoms, only 3% to 8% of those women also have symptoms that are incapacitating.
These signs include:
- Enlarged or sensitive breasts.
- Mood swings.
- Difficulty paying attention.
Tips For Managing PMS
Your body goes through the same cycle every month to get ready to sustain a pregnancy, whether or not you're attempting to get pregnant. It need an increase in hormones like estrogen and progesterone, followed by a sharp decline, in order to produce the finest egg, release it, and create an environment that is conducive to a kid. The body may produce less serotonin and other feel-good chemicals as a result of that dip.
Consume a healthy diet. Making dietary changes might greatly lessen PMS symptoms. Consume a diet rich in fruits, vegetables (particularly leafy greens), legumes, whole grains, and omega-3 and omega-6 fatty acids. Try to eat less processed food and saturated fat.
Regular exercise. Contrary to popular belief, exercising can help prevent PMS. Exercise has been shown to improve mood and can also give you greater energy. Additionally, exercise lowers stress and fends against chronic illness.
Get enough sleep. It's crucial to get more sleep in the days leading up to your period. Try to obtain eight hours of sleep if you typically need seven hours per night. It's harder to focus when you're weary, and you might become upset more readily.
Test out supplements. Numerous vitamins and minerals can reduce the symptoms of PMS. Among the most well-liked are magnesium, vitamin D, and vitamin B6 (for energy and boosting mood) (for PMS-induced headaches).
Relax. Using relaxation methods might make you feel better emotionally and physically while you're premenstrual. If you have cramps, a heating pad, a warm bath, or use cramp cream might assist tight muscles relax. Finding what works for you and sticking with it are the keys.