Premenstrual syndrome (PMS) can be defined as a combination of various emotional and physical symptoms that women experience a few days prior to their menstrual period. According to certain reports, it is estimated that nearly 90% of women, under these conditions, experience some symptoms of premenstrual syndrome. This affects everyone differently and its symptoms can range from mild to very severe issues. Even though PMS is not something that we can completely eliminate, there are some ways to alleviate its symptoms.
If you are struggling with PMS, then follow these effective tips to easily manage its symptoms:
- Regular Exercise
Physical fitness is the key to a healthier life and everyone should be active for at least half an hour each day or most days of the week. You may not be in the mood to indulge in a workout or exercise during this time period but even some simple activities like jogging, evening walk, yoga, etc. can be very effective. Regular exercise will help you ease several physical symptoms like premenstrual nausea, swelling of breasts, vomiting, headache, bloating, etc.
- Changes in Your Diet
It is perfectly normal for you to have cravings for junk food but large quantities of salt, sugar, fat, etc. can make the symptoms of PMS worse. Thus, you have to replace this with nutritious food like vegetables, whole grains, and fruits. According to some reports, it is said that the proper amount of vitamin D, calcium, thiamine and riboflavin can minimize the chances of experiencing PMS. However, it is okay to eat some junk food during this time, just make sure to limit it and not let it replace a healthy meal.
- Stress Management
Unchecked stress can build up and make the emotional symptoms of PMS, like depression, get worse. To tackle this, you can take on activities like meditation, yoga, breathing exercises, etc. to calm your body and mind. You will also need to focus on getting quality sleep, as it helps in eliminating stress from the body and provides adequate rest to ease your mood.
- Hormonal Birth Control Method
Hormonal birth control like a patch or a pill can offer relief against various physical symptoms of PMS, including tender breasts, bloating, etc. However, you should always consult with your doctor before opting for this option as there can be a few side effects of using hormonal birth control in some individuals. For example, some have reported that using hormonal contraception has worsened their depression symptoms. So remember that even though it might be effective for some, your experience might be a lot different.
- Medication Method
According to a few recent reports, it is observed that magnesium deficiency can give rise to a number of PMS symptoms, like depression, anxiety, weakness of muscles, irritability, etc. So, by taking magnesium supplements, you can eliminate and get relief from several symptoms of PMS. This includes bloating, irritability, headache, etc. and you must consult with your doctor before opting for this option. Some reports also suggest that taking magnesium supplements alongside vitamin B6 tends to be more effective.
Conclusion:
This has been a list of useful tips that you can use to manage the symptoms of PMS and have a much easier time dealing with it. Remember what works for you and note all your experience down for self-reference. Also, tracking and keeping a record of your PMS symptoms will allow you to take proper relief measures and help you deal with them efficiently.
