PMS
What is it // Symptoms // progress // cure

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Do you feel swelling, annoying or hungry just before your time? Perhaps you can experience crying spells. If these symptoms are familiar It appears every monthYou may have menstrual syndrome (PMS).

For most women, the symptoms of PMS are inconvenient but easy to manage. However, after a while, many women have strengthened monthly cramps or craving Instructed state. If you are among them, you will be frustrated and looking for an answer.

There are many reasons for worsening PMS symptoms. Fortunately, there are many ways to easily alleviate. Keep reading not only natural therapy that can help PMS symptoms, but also why PMS symptoms worsen.

What is PMS?

Menstrual syndrome or PMS is a combination of physical, emotional and/or behavioral symptoms. Most women A few days or weeks before the period. These symptoms can vary great duration and intensity from short and gentle to long -term and severe range.

What are the common symptoms of PMS?

that Hormone The following ovulation can impose a wide range of physical and emotional costs. Some of the most The common symptoms of PMS are included:

For some women, PMS You can start for up to 5 days Before their period. In most cases, menstruation begins and hormone levels rise again.

Not all women experience PM, and not all cases of PM can be diagnosed with their own. If you have symptoms that interfere with everyday life, consult a medical professional to receive evaluation and maps.

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Does PM get worse as you get older?

PMS is striked as many as many 3 out of 4 women At some point in their lives. In general, symptoms are mild, but they can be synthesized as they age. Therefore, if you suddenly experience the worsening of PMS symptoms, women in their 30s are likely to do so, but it is still important to consult a medical professional for evaluation and map.

PMS and Perimenopause

Symptoms of PMS also tend to tend to I get better During the hormone's extensive change, while converting to menopause Mauree Whelihan, MDA gynecologist who is authenticated with an elite Gyne in Green Arc, Florida. The surrounding species usually start when you start Reach in the mid 40s It can last for up to 10 years.

You are more likely to see more Surprising PMS symptoms If you are already sensitive to the menstrual cycle, you are already sensitive, while the surrounding liquor. But even after finding light symptoms or even women who have not received PMS, they can experience it after switching to menopause, Dr. Whelihan says.

PMS and contraception

Research show Women who use hormonal contraception are more likely to experience PM, and over time, the probability may be increased. But other Research results Contraceptive pills containing this combination estrogen and progesterone or hormone drospit lenon can actually help PMS symptoms.

Natural therapy for PM

The good news is that you don't have to suffer from PMS every month. The change of lifestyle that can improve the body can relieve mild symptoms in mildness. hormoneMental health.

For those with severe symptoms, it is best to consult a medical service provider for more aggressive treatment options. For all others, there is a way to naturally reduce PMS symptoms through healthy eating and activities.

1. Power and Heart movement

Regular physical activity is a part that cannot be negotiated in the PMS behavior plan. Exercise helps to lower stress and improve your mood Tamer PMS symptoms Like tension, physical discomfort, irritability, fatigue, bloating, anxiety and sorrow.

And the recent study has been found There is no big difference Between positive effects Muscle training ~ Large Aerobic movement PMS symptoms such as pain, concentration, moisture maintenance and negative effects can help to relieve many symptoms of PMS.

work out It helps to reduce bloating By stimulating the release of a pleasant brain chemical that helps to reduce pain, by reducing hormones that cause water retention.

If you have to take it easily

Of course, if the symptoms include spasms, gas gastings, or muscle pain, they may not do ordinary exercise. Anyway, aim for any form of movement.

“I even like the exercise of mild exercise walking It can help you manage PMS symptoms. ” ROSHNI PATELHERMD's board certified obstetrics and gynecologist in Milburn, New Jersey.

Other gentle activities to consider with PMS-in are:

We aim to meet Physical activity guidelines Set by the Centers for Disease Control and Prevention (CDC). It means to get at least 150 minutes of moderate strength. Aerobic movement Two systemic robbery sessions per week.

2. Eat the right food

Relieving PMS symptoms is often as simple as seeing what food you put on a plate. Eating nutritious and balanced diets throughout the month is a good way to reduce PMS symptoms (or at least to relieve seriousness.

According to the results Some of the best foods for PMS are fresh Unprocessed. Some examples are as follows:

• Fatty fish: Salmon, mackerel, tuna, herring, sardines
• Nuts and seeds: Walnuts, cashews, pumpkin seeds, probably
• Dairy: Greek yogurt, cottage cheese
• Whole grain: Oat, barley, quinoa, wild rice, paro
• Dry meat: Chicken breast, white fish, pork waist
• Fruits and vegetables: Green, fruit, avocado

High food Omega -3 fatty acid It can help with PMS symptoms associated with inflammation. research In addition, calcium levels tend to fall after ovulation, which can contribute to PMS symptoms such as hypersensitivity. Priority of calcium -rich foods can relieve mood -related symptoms.

… Avoid wrong food

Unfortunately, the worst food for PM is the most desperate food. Especially foods with a lot of sugar or starch.

Suggestion in the study I want this food eagerly because it provides a quick hit of two mood brain chemicals, Serotonin and dopamine. But the effect is short of life. “This food can occur Shaking in insulin and glucose Dr. Whelihan says.

Foods with high alcohol and woven notices do not help PMS. Sugar.

If you are suspicious, remember: If you eat something, it is better to believe that if you swell or feel slow in other times for a month, your symptoms of PMS will worsen. Therefore, prevent you from eating this food until you feel better.

3. The target food is a subsidiary

Certain vitamins, minerals and herb supplements can help PMS symptoms.

• calcium: one study Women who take calcium supplements have found improved tension, sorrow and other emotional changes compared to those who take placebo.
• Vitamin D: It is also called "sunlight vitamin". Vitamin D May It affects production Various hormones including progesterone and testosterone. Also, it helps your body Absorb Calcium is one of the main building blocks of strong bones.
• Omega -3: These Healthy It can help reduce the body's inflammation PMS symptoms related to inflammation.
• magnesium: Evidence that supports the connection between between is increasing. Magnesium deficiency Increased sensitivity to stress.
• chrome: This mineral Can apply Insulin sensitivity and healthy metabolism.
• Vitamin B-6: Similarly, among many functions, vitamin B-6 (flute single) is also It helps with mood -related PMS symptoms Like mood, irritability, forgetfulness, bloating and anxiety.
• They are not the wind: This herb was studied to help Lower the stress hormone cortisolIt can tame the stress -related symptoms of PM such as fatigue and irritability.
• Rhodiola Rosea: Another beneficial hub that helps to manage PMS symptoms, Rhodiola and stimuli agents Antioxidant-The property research I found that the elasticity of the body helps stress.

4. Stress management technology

research Women with PMS show that cortisol levels are higher when they wake up than symptoms without symptoms. And the higher the cortisol, the worse the symptoms.

If the cortisol level rises for a long time and has risen for a long time, the body cannot handle everyday stress, which makes PMS symptoms such as fatigue and irritability.

Stress management is the key to help Tamped CortisolAs a result, it can help a lot of physical processes. It can also have a positive effect on blood pressure, blood sugar and inflammation.

Correction of cortisol's spike can help you increase your mood. Whelihan will help PMS to improve the mood.

Research supports this One studyWomen who participated in the eight -week mindful stress reduction program improved PMS symptoms compared to the women of the control group.

There are many ways to reduce stress to try. Some ideas are as follows:

• meditation: Many forms of meditation have the same goal. In other words, focus on a single for breathing, body or mantra.
• Massage therapy: There is almost no simple indulgence, and massage can help to increase mood, reduce pain, and improve sleep.
• laugh
• Respiratory exercise: When we feel anxious, our breathing is fast with an instinctive response to danger. When we are deeply breathing, we say the situation will be fine in the brain.
• Warm bath
• Spend time outdoors: researcher I found it Stress markers such as cortisol can be essentially falling out of 20 minutes to 30 minutes after being externally outside.

5. Quality sleep

The surface of a certain night is a natural booster at any time during the menstrual cycle, but the night of sleep is a poor night Especially I feel bad Menstruation.

And thanks to the symptoms, women with PMS are doubled as they have difficulty in sleep over the period. research. There is also a name for PMS insomnia.

Focusing on sleep habits can help the fight against PMS insomnia and the atmosphere of coming with him. Here is Daily habits that set priorities:

• Exposure to natural light in the morning. Sending a signal to the brain of weekly inhibits the production of sleep hormone melatonin, causing better sleep at night when the darkness is naturally released.
• I woke up or went to bed at the same time. Daily life of sleep schedules helps to promote the consistency of sleep quality and duration.
• Block caffeine 8 hours before bedtime. that Half -life It is 3-7 hours, so it can take 3-7 hours to remove half from the system.
• Keep your sleeping space dark, cool and quiet. Core body temperature It falls a little Preparing your sleep and keeping the room cool can help this process.
• Turn off all screens at least an hour before bedtime. Blue light Projected by various devices It can have a negative impact Sleep quality and duration.

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