Tips to Overcome Premenstrual Syndrome

Do cramps, cravings, and mood swings throw your life off balance every month? If so, you are not alone. These are a few signs of Premenstrual Syndrome (PMS), a condition that affects over 90% of women. Minor symptoms of PMS do not affect some women, but others experience severe physical discomfort and psychological distress. However, if you follow the right premenstrual syndrome tips, you can prevent yourself from the serious consequences of PMS. So, read on and find out the key signs and symptoms of this condition in detail, along with some natural remedies for PMS.

What is Premenstrual Syndrome?

The menstrual cycle is often defined as a 28-day cycle consisting of four parts. Each phase requires a woman's body to produce different hormones, each of which causes distinct physical and emotional changes.

These phases have been broadly classified as:

• Menstrual Phase: Days 1-5
• Follicular Phase: Days 6-13
• Ovulation: Days 14-16
• Luteal Phase: Days 16-28

During the luteal phase, hormonal fluctuations become more pronounced, often triggering symptoms associated with Premenstrual Syndrome (PMS). As progesterone levels rise and then begin to fall, many women experience a variety of physical and emotional symptoms. These hormonal fluctuations, combined with changes in brain chemicals like serotonin, can trigger PMS symptoms anywhere from 7 to 14 days before menstruation begins.

PMS versus PMDD

If your premenstrual symptoms are severe enough to interfere with your everyday life at home, work, or in relationships, you may have premenstrual dysphoric disorder (PMDD). PMDD affects around 3-9% of menstruating women. PMDD symptoms tend to be more severe, particularly in terms of mood, aggression, and anxiety. It is a chronic and harmful disease that necessitates medical attention.

What Are Common PMS Symptoms?

PMS may show up in a variety of ways. However, they vary from person to person and as you get older. Let's look at some of the common symptoms of PMS, where individuals may experience one or more of the following symptoms:

Physical Symptoms

• Breast swelling and discomfort,
• Cramps and backaches,
• Headache,
• Gastrointestinal issues (gas, bloating, diarrhea, constipation),
• Muscle and joint pain,
• Swollen hands and feet,
• Acne,
• Weight gain.

Emotional Symptoms

• Irritability or mood swings,
• Depression,
• Fatigue,
• Anxiety.

Behavioural Symptoms

• Sleep disturbances (insomnia or oversleeping),
• Appetite changes and cravings,
• Memory or attention problems,
• Lost interest in sex.

8 Effective Tips to Relieve PMS Symptoms

Premenstrual syndrome symptoms can sometimes be managed or reduced by following natural remedies, changing your diet, exercise routine, and approach to daily life. If you’re thinking how to relieve PMS symptoms, below are a few tips for you to follow:

1. Consume A Balanced Diet

Improving your diet can drastically minimise PMS symptoms. Fruits, vegetables, especially green ones, beans, whole grains, good fat-like omega-3 and omega-6 should be a part of daily meals. Whereas more processed and saturated fats, such as fatty meats, canned foods, diary products, etc., should be avoided to prevent bloating.

2. Limit or Avoid Alcohol And Caffeine

Caffeine and alcohol can constrict blood vessels, causing PMS symptoms such as cramping and bloating, as well as worsening psychological symptoms. Giving up or reducing your caffeine and alcohol intake a week or two before your period will help you with premenstrual syndrome relief.

3. Exercise Regularly

While it may appear strange, exercise can help manage PMS. Exercise is not just a proven mood booster, but it can also make you feel more energetic. Furthermore, exercise reduces stress and protects against chronic disease. For example, individuals may perform piriformis stretching or try yoga poses such as cobra pose for at least 5-10 minutes.  

4. Stay Hydrated

PMS-related symptoms include water retention and bloating. You might think that drinking less will prevent you from retaining water, but the opposite is true. Drinking enough fluids is among the natural remedies for PMS to help prevent physical and psychological problems such as headaches and bloating.

5. Get Enough Sleep

Increasing your sleep in the days leading to your period is important for premenstrual syndrome relief. If you need seven hours of sleep, try to get eight. Fatigue makes concentration difficult and puts you in an irritable mood. 

6. Try Supplements

Numerous vitamins and minerals are adequate for dealing with PMS symptoms. The most common of these are vitamin B6 for vitality, vitamin D to raise your mood, and magnesium to alleviate PMS-induced migraines. There is no simple answer to the corresponding vitamin combinations for PMS, but there is an array of vitamins that can make a difference. Moreover, you need to consider that overconsumption of one nutrient might impair your body's capacity to absorb others. Thus, before beginning any mode of supplementation, inform your healthcare practitioner.

7. Relax

Relaxation techniques, such as progressive muscle relaxation or deep breathing, may help you feel better emotionally and physically throughout your premenstrual period. If you suffer from cramps, relax tense muscles with a heating pad, a warm bath, or even some essential oils. The key is to find what works best and stick to it. 

8. Try Alternative Therapies

PMS symptoms can also be relieved using complementary therapies. Acupuncture may help with mood swings and pains. Gentle massages reduce bloating and muscle tension. Heat therapy, in the form of warm baths or heating pads, helps relieve cramps and back pain. Aromatherapy, using essential oils such as lavender and clary sage, may help a person control her mood. These therapies are most useful when used with conventional treatments.

Manage PMS With the Right Tips!

Most women experience some degree of PMS symptoms during their regular menstrual cycle. PMS can produce physical, emotional, and behavioural changes in addition to symptoms including aching breasts, bloating, moodiness, or irritability. You can easily handle PMS symptoms on your own by PMS diet and exercise, but if it interferes significantly with your life, see your doctor. 

Although lifestyle modification is the primary treatment for PMS, many over-the-counter and prescription medications can be helpful. Our doctor or clinicians at Apollo Spectra can provide additional assistance in creating a specific treatment plan that works for you. Get in touch with our expert or book an appointment today!