What is Premenstrual Syndromes(PMS): Ways to Cure

Hey lovely reader😊! Welcome back to my blog post. Today’s topic is all about premenstrual syndrome. I will be sharing what is premenstrual syndrome(PMS), and various ways to cure/manage it.

Although it is an absolutely women-based topic still I feel men should also aware of this subject so that they can cope with their female family members. Right!

PMS is a condition that actually affects women during certain days of the menstrual cycle in terms of physical, emotional, and physiological.

The most common physical symptoms are bloating, tiredness, fatigue, breast tenderness, food craving, appetite loss.

The most common emotional symptoms are mood swings, depression, irritability,over-sensitivity.

There is something called premenstrual dysphoric disorder(PMDD) found in a smaller number of women. In these women’s anger, irritability, depression are more notable.

PMS is very common. About 90% of women experience premenstrual symptoms at some point in their lifetime.

Symptoms of Premenstrual Syndrome(PMS)

PMS symptoms vary from woman to woman, it ranges from mild to severe. A few ladies get their period without encountering any pain or indications and for certain ladies, it affects them so baldly.

Actually, it is the combination of physical, emotional, and physiological disturbances in the women’s body due to hormonal fluctuation. It is mainly seen during the staring period of the menstrual cycle.

The reason for the PMS is at this point unclear it changes from one lady to another, it is accepted that It happens because of the connection between sex hormone and brain chemicals during the beginning stage of the period.

Aging is also one of the factors which affect the severity of PMS. It has seen during pre-menopause, women may experience severe PMS pain.

So the most frequent physical symptoms of premenstrual syndrome are

• Abdominal Bloating.
• Breast tenderness/Sore breast.
• Tiredness.
• Fatigue.
• Acne.
• Food Craving.
• Appetite loss/Change in Appetite.
• Insomnia.
• Weight gain.
• Constipation.
• Diarrhea.

The most common physiological/Emotional symptoms of pre menstrual syndrome includes

• Irritation.
• Mood swing.
• Depression.
• Anxiety.
• Anger.
• Tension.
• Crying.
• Sensitivity.
• Sadness.
• Emotional Outburst.

Causes of Premenstrual Syndrome

The exact cause of premenstrual syndrome is unknown, but Hormone is the main culprit over here you can say.

Hormonal Fluctuation

Hormonal fluctuation could be the reason for the pre-menstrual syndrome, particularly two chemicals progesterone and estrogen increments before about fourteen days of period.

Then progesterone and estrogen decrease drastically after ovulation, which is the main reason for PMS you could say.

If your estrogen level drops automatically it will affect serotonin, it nothing but brain hormone (feel-good hormone or happy hormone) you could say.

It started dropping with estrogen which contributes to different kinds of emotional symptoms like mood swings, sleep disturbance, anxiety, depression, anger, etc.

But it is believed that PMS symptoms decrease and disappear with pregnancy and menopause.

How do you know if you have PMS!

If you have an irregular cycle you might not realize that you have PMS symptoms. Keeping a diary could help to a great extent.

You can keep a diary. and if you see the symptoms at the same time of the month, it could be due to Premenstrual syndrome.

There is something called premenstrual dysphoric disorder(PMDD), it is not very common but some women also go through this disorder. Mainly severity of the PMS condition may interfere with your day-to-day life too.

There are some other conditions that affect the reproductive system such as polycystic ovaries syndrome, endometriosis which could cause severe PMS.

If you want to know about what is polycystic ovaries syndrome please click here

Ways to Cure Premenstrual Syndrome(PMS)

As the condition changes from one lady to another, so treatment additionally fluctuates from one lady to another. You can manage PMS disorder basically by doing way of life style changes like dietary changes, work out.

So let’s divide it into two sections one is dietary-related and one is proactive tasks related. So first how about we examine dietary change, what diet you ought to continue to facilitate your PMS pain.

There are some macronutrients that could help to manage PMS to some extent, please note if your symptom is mild to moderate these things may work.

Calcium: For Premenstrual Syndrome(PMS)

The 1 st and foremost important macronutrient is calcium. people typically don’t get sufficient calcium from food. Calcium levels may drop during menstruation.

A study has been conducted and found calcium helps to reduce the PMS symptoms like abdominal bloating, fatigue, food craving, and water retention due to PMS.

They found calcium supplements also helpful for emotional symptoms like mood swings, depression, sadness, anger, anxiety.

Add calcium-rich food to your eating routine. You don’t have to begin supplements straightforwardly. Assuming you truly need to take supplements, consult your doctor.

Although it is safe for most people, overtaking calcium is not at all good for health(Excess of anything is awful) it may create other health-related complications such as constipation, etc.

You ought not take calcium supplements in the event that you have kidney related issue.

Magnesium: For Premenstrual Syndrome (PMS)

Magnesium is another macronutrient accommodating to facilitate the PMS pain somewhat. A clinical report discovered the blend of magnesium and nutrient B6 truly assists with diminishing PMS symptoms such as breast tenderness, water retention, insomnia.

It additionally assists with reducing physiological symptoms like depression, anxiety, anger, sadness, mood swing.

You should include magnesium-rich food in your diet, some of the magnesium food-rich foods such as

• Green leafy vegetables.
• Almonds.
• Peanuts.

You can take a mix of Vitamin B6 and magnesium supplements. Be remember one thing as prior to making any move kindly consult with your doctor.

Essential Fatty Acid:For Premenstrual syndrome (PMS)

Essential fatty acids are also helpful to reduce PMS symptoms. There is something called Gamma-linoleic acid which is normally found in evening primrose oil.

You can take Fish oil and evening primrose oil daily, it could reduce breast tenderness, abdominal bloating, cravings associated with PMS.

It might likewise assist with decreasing physiological symptoms like mood swings, misery, nervousness. You need to take 1-2 gm of the combination of fundamental unsaturated fat. For better outcomes, you should be consistent, At Least try for 6 months, you will see an improvement in your condition.

Now let’s discuss physical tasks which could assist you with facilitating the PMS syndrome.

Go for exercise

Go for gentle exercise like walking, stretching which is really helpful for PMS. If you do the gentle and simple exercise can see the significant changes.

You should include exercise in your daily routine.normal exercise assists with adjusting estrogen, progesterone hormones. These two hormones are the fundamental reason behind Premenstrual syndrome.

A medical study found regular exercise helps to ease the different types of PMS pain mainly related to physical like

• Helps to reduce abdominal bloating which is a very common symptom of PMS.
• Helpful to ease the sore breast.
• Helps to increase the appetite.
• Helpful if you have symptoms like nausea.

Try Some Relaxation Method

PMS could influence mental/Physiological wellbeing , so it is profoundly important to deal with your psychological wellness.

There is some relaxation technique such as breathing, meditation it will help to restore the emotional balance.

Attempt to incorporate yoga and pranayam into your everyday schedule. In my perspective, it is equally significant.

Health is something that comes from the inside, not from the outside, so whenever you see some issue with your body or mind always try to fix it from the inside by having a healthy lifestyle(physical as well as mental) you can accomplish it without a doubt.

Home remedies/Cure for Premenstrual syndrome(PMS)

So now let’s discuss some of the home remedies you can go for if you have PMS pain. You can’t cure PMS completely, but if you have PMS mild to moderate syndrome then you can opt for these methods.

1. Drink sufficient amount of water.
2. Eat balanced and nutritional food include fruits, leafy green vegetables in your daily diet.
3. Take Vitamin D supplements however prior to taking , talk with your doctor.
4. Take appropriate rest.
5. Do normal exercise for physical also psychological wellness.
6. Incorporate yoga and pranayam for in general wellbeing.
7. If necessary go for stress management procedure.

Abdominal bloating is common in PMS yet there are a few different ways you can facilitate your pain to some extent.To alleviate the pain and uneasiness, you can follow these steps.

1. Eat potassium-rich food like banana.
2. Keep your body hydrated.
3. Avoid salty and spicy food.
4. Apply heat on abdomen.
5. Go for essential oil like evening primrose oil.
6. Message therapy .

When to visit the doctor

If the problem is severe it will affect your day-to-day life. After following all the necessary steps if you don’t see any result then consult your gynecologist.

Your doctor may ask various questions based on your symptoms like do you have any family history of PMS just to assure your symptoms are PMS related or any underlying causes are there.

There are also some different diseases that have similar symptoms like PMS.

• Thyroid.
• Anemia.
• Endometriosis.
• IBS (Irritable bowel syndrome).
• Endometriosis.
• Rheumatology diseases.

Apart from these, pregnancy symptoms almost similar to PMS.

So use a calendar to keep a track of your menstrual cycle every month, maintain a diary, if you notice the same symptoms every month then possibly PMS is the main cause.

Outlook

As I said before almost 90% of women experience PMS pain at some point in their lifetime. So now you can imagine how common it is! There are few women who can develop a severe form of PMS which is known as PMDD.

Hormonal fluctuation is the main culprit which causes the PMS but the exact cause is unknown. Just do remember one thing it comes under syndrome not disease so there is no specific treatment for it.

By having a sound eating routine and regular exercise you can handle it. If the condition persists after following all the necessary methods then you need to consult the doctor.

He /she may prescribe some over-the-counter medicine (OTC) for pain. Based on your condition medication will be given to you.

On the off chance that you have any query with respect to PMS, don’t spare a moment simply let me know in my comment box down, I will attempt to reply as per my knowledge.

Thank you 😊