How to Beat Premenstrual Blues
Do you dread that time of the month? You are not all alone. Millions of women suffer from Premenstrual Syndrome. PMS is a condition that causes unpleasant symptoms that occur in the week or two weeks before women’s menstrual cycle. These symptoms go away after the period starts.
Causes of PMS
Hormone imbalance and nutritional deficiencies that occur during the transition phase of the reproductive system of the body are the prime contributors to the premenstrual syndrome. The chemicals responsible for transmitting nerve signals are affected by changes in hormonal levels resulting in emotional and psychological symptoms.
A vast array of physical, psychological and emotional symptoms can come along with PMS.Some common symptoms include moodiness, irritability, fluid retention, and food cravings.
Anxiety, stress, depression, insomnia, fatigue, severe headache, changing of mood, increased emotional sensitivity, and changes in libido are common emotional symptoms whereas bloating, muscle or joint pain, abdominal cramps, cyclic acne, tenderness or swelling in breasts are some of the physical symptoms of PMS which is associated with the menstrual cycle
How to beat premenstrual blues?
Even though every woman experiences mild mood swings, cramps and bloating with PMS, some women feel hard to deal with these symptoms. Premenstrual syndrome has no specific cause and so it can’t be cured or prevented completely. However, changing of lifestyle can help you to manage it successfully.
Here are effective ways to beat premenstrual blues.
- Healthy Diet: Diet plays a vital role in handling PMS as craving for unhealthy foods is one of the common symptoms of PMS. Healthy diet helps to keep PMS at bay.
- Eat fiber-rich food as fiber can help to chuck out excess estrogen in the body. Intake of fiber rich foods can help to get rid of toxins in the body and curb the cravings for junk foods.
- Replace fatty foods with foods rich in vitamins such as fruits, vegetables and whole grains.
- Stay away from foods that stimulate PMS such as chocolates, caffeine, carbonated drinks, and alcohol.
- Carving for munchies right before or during a menstrual period is common. Keep a tight rein on fried foods and anything containing hydrogenated oils such as chips, crackers. These foods increase PG2 that causes menstrual cramps.
- Having a bowl of plain oatmeal with honey for breakfast is a good idea as Oatmeal contains magnesium and calcium that relax the muscles
- Exercise: Exercising for at least 30 minutes daily do wonders. Regular exercise helps in relieving the pains of menstrual cycle and fresh your body and mind. Exercising increases oxygen in your blood and raises dopamine levels and stabilizes hormone levels and thereby helps get those mood swings under control.
- Stay away from caffeinated drinks: Drinking caffeinated drinks on a regular basis can make you more jittery and irritable as caffeine raises anxiety levels. Moreover, it causes breast tenderness as well. It is better to switch your morning coffee to herbal tea. Drinking chamomile tea can soothe and relax muscles and help to get rid of abdominal complications and cramps.
- Ensure to get sufficient sleep: Getting a good amount of sleep is crucial in dealing with PMS as lack of sleep will worsen the symptoms. Ensure to get 8 hours sleep at night.
- Drink plenty of water: Water retention is a common problem during the menstrual cycle resulting in excessive bloating. Make sure to drink 8 to 10 glasses of water to eliminate excess fluid retained in the body tissues.
- The calcium level drops drastically before menstruation begins. Taking a calcium supplement daily can help to reduce PMS cramping.
- Meditation, gardening helps to manage any kind of stress and depression.
- Stop smoking and avoid taking alcohol.
If these tips cannot get your PMS symptoms under control, it’s time to get professional help. Consult your doctor.
Make little changes in your lifestyle and combat premenstrual blues.