Five steps to reduce PMS symptoms

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.
  • Diarrhea.
  • Bloating\sCramping.
  • Headaches.
  • Mood swings
  • Fatigue.
  • 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.

With these 3 simple exercise, you can get relief from PMS symptoms

It is unclear exactly what causes PMS. The luteal phase of the menstrual cycle, when the body is ready for the implantation of a fertilized egg, is when estrogen and progesterone levels fall. According to specialists, stress, vitamin deficiencies, alcohol, caffeine, and high-sodium/processed meals may potentially worsen PMS.

So what benefit does exercise have? While cortisol is known to contribute to hormonal imbalance, exercise may lower resting cortisol levels. Movement also enhances blood flow, which can lessen bloating and a feeling of being full.

Some forms of exercise might also cause our bodies to relax. Muscle tension may be reduced and the nervous system may be calmed by tuning into our bodies and noting tense spots as we move. 

Any form of exercise boosts circulation and the body's endorphin synthesis. Your energy and mood may improve as a result of these reactions, which are frequently low during PMS. When you have PMS, giving gentler, lower-impact exercises priority may also help reduce inflammation, maintain a healthy body temperature, and manage stress levels.

Try some gentle stretches and exercises

The most effective movements for easing premenstrual discomfort tend to be those that expand the ribs, belly, spine, and hips. 

Cat Cow

Stretching and extending the back, abdominals, and spine help relieve stress, cramps and improve circulation. 

  • Assume a tabletop posture on your hands and knees, keeping your back flat and your abs tight. 
  • Draw your chest forward and gaze up as you inhale while lengthening your front torso and extending your spine. 
  • As you exhale, tighten your abdominal muscles, curve your upper spine upward, and lower your head and tailbone to the floor. 
  • Continue as long as your body will allow and at the pace that suits you.

Knelt-down lunges 

This dynamic stretch is excellent for reducing PMS symptoms. Focus on breathing and making room in your hips. This can increase circulation and reduce clutching or tension that is too much. 

  • With your torso erect and your abs taut, bend one knee while placing the other foot in front of you. 
  • Reach upwards and squeeze the glute on the back leg while you move your pelvis forward. 
  • Then, extend your front leg to the side at a 45-degree angle, shifting your hips once again in the direction of that foot while reaching upwards. 
  • Do eight to ten slow repetitions. 
  • Remember to use your second side.

Lateral reaches and diaphragmatic breathing 

Aim to make your exhales longer than your inhales throughout this workout. This can calm your nervous system, promote lower cortisol levels, and help you enter a parasympathetic state.

  • Maintain a neutral, long spine when sitting comfortably. Embrace your low rib cage with your hands. 
  • During your inhalation, rotate your rib cage and belly 360 degrees. 
  • Without grabbing your shoulders, hips, or tummy, gently exhale. 
  • To further generate space and relaxation, keep inhaling in this manner while spreading your arms widely to either side.