PMS is the acronym for Pre Menstrual Syndrome, which refers to a single or group of symptoms related to the women menstrual cycle. These symptoms usually take place 1 or 2 weeks before your menstruation or period commences, while go away once you start with menstrual bleeding.
PMS may affect women or girls belonging to any age group (after she becomes an adult) and its effect varies among women. For few women, it is simply a monthly hectic, while for others, it is too much severe that it becomes too much difficult to pass the day. However, the positive thing is that PMS automatically goes away whenever any woman becomes pregnant or enters the phase of menopause.
Causes of PMS
Despite gynecologists until now have succeeded to find out the exact cause/causes of Pre Menstrual Syndrome among women, they have analyzed the involvement of different factors for it. These include the following-
Hormonal changes during the period cycle are the prime cause of PMS. These changes in hormonal levels may cause relatively more effect to few women as compared to others. In addition, PMS takes place because of chemical changes take place in the human brain.
Few other possible reasons of PMS are-
Until now, gynecologists and other medical experts have categorized PMS symptoms under following categories-
A woman may face any or group of the following physical symptoms during the Pre Menstrual Syndrome phase.
Excluding physical symptoms, one can also come across few common behavioral symptoms-
PMS Do’s and Don’ts
Despite, medical practitioners and gynecologists have until now have succeeded to avoid symptoms related to your Pre Menstrual Syndrome; they recommended for few Do’s and Don’ts, so that you may easily deal with such symptoms and strictly avoid them to become complicated in future.
Do Intake Calcium in High Amounts
Studies have revealed that women during their PMS phase have relatively low level of Calcium in their bodies, which further worsen their conditions. In order to overcome this issue, you should make sure of sourcing calcium from different types of foods, which include dairy products, low-fat milk, cereals fortified with calcium, green leafy veggies and orange juice.
Don’t take Salt in Excessive Amount
Consumption of salt increases retention of water. Hence, if you are dealing with the problem of premenstrual bloating, you should make sure of putting a limit on the exact amount of sodium or salt you intake up to your monthly bleeding. For this, you should avoid saltshakers, processed foods, canned foods and condiments, as all of them are usually remain overflow with salt/sodium.
Do Consume Water in High Amounts
Water has the major role to alleviate the retention of water/fluid related to PMS phase. Hence, you should make your aim to intake minimum 8 to 10 glasses of water in a day. Particularly, you should intake water while you do physical workout, as it flushes out toxins from your body/system and thereby, helps you to manage bloating problems easily.
Do Make a Habit to Consume Good Carbohydrates
Research study highlights a prime role of carbohydrates to reduce different PMS symptoms and particularly, it succeeds to deal with mood swings. Hence, you should opt for carbohydrates, which are available in complex forms, such as brown rice, pastas, barley, whole grain breads and beans rather than the refined ones. ‘
Do Satisfy the Sweet/Salt Cravings with its Small Portion
If you experience cravings towards either of sweet or salt and both before your period, you should satisfy the respective urge with calorie controlled yet single-serving packs of your favorite snack or sweet, like chocolate, cookies or anything else. This is obviously the efficient way to control and manage your cravings towards food items even by avoiding over-indulging in it.
Do Put a Limit on Your Caffeine Intake
Few studies have highlighted about magnifying effects of caffeine among women during their PMS phase. In simple words, consuming 3 to 4 cups of tea, coffee or any other similar type of beverage in a day may increase irritability, anxiety, insomnia and nervousness. Hence, if you face these mentioned side effects, you should make sure to put a limit on your tea and coffee intake at least before one week of the beginning of your menstrual cycle.
Don’t Consume any Soda Drink
Women during the PMS phase should definitely avoid consumption of fizzy soda drinks comprise of caffeine and sugar. Reason for this is that the presence of bubbles in such types of carbonated drinks worse your condition by contributing towards either stomach disorder or bloating problem.
Do Enjoy a Toffee/Chocolate
Mood swings at the time of Pre Menstrual Syndrome usually take place because of dopamine and serotonin, the two natural yet feel good hormones found in the body of women. However, the positive thing is that studies have further highlighted that eating a small bite of a chocolate or a toffee because of the presence of natural endorphins may cause a significant mood lifting effect. Especially, you should go for dark chocolates, as it provides many health benefits.
Don’t Intake Alcohol
Alcohol acts as a depressant and it aggravates PMS symptoms among women, while at the same time, it results in mood swings and breast tenderness. Hence, you should try to reduce or avoid alcoholic drinks before 10 days of the beginning of your period.
Do Include Supplements Intake
Magnesium, zinc, Vitamin B6 and similar others are the few vitamins and minerals, which prove to be very much helpful for women during their pre menstrual syndrome. This is because; such minerals and vitamins help in production of both dopamine and serotonin. Hence, you should consult your doctor and make a habit of intake supplements as mentioned here.
Therefore, with proper care and following the aforementioned Do’s and Don’ts, you may stay healthy even during the Pre Menstrual Syndrome and lead a happy lifestyle.