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3/1/2019 5:15:10 PM

Easy ways to reduce PMS symptom

Being haunted by Premenstrual Syndrome (PMS) symptoms? Pay attention to your daily routines and habits, and you'll feel much relieved.

What is PMS?

According to the US Department of Health, PMS is a combination of symptoms that many women get about a week or two before their period. Most women, over 90%, say they get some premenstrual symptoms, such as bloating, headaches, and moodiness. 

Moodiness can cause wild, uncontrollable mood swings in some women, who may go from crying spells to angry outbursts and anxiety attacks, then back to a stable emotional state — all in one day.

For some women, these symptoms may be so severe that they miss work or school, but other women are not bothered by milder symptoms. On average, women in their 30s are most likely to have PMS. 

Researchers think that PMS happens in the days after ovulation because estrogen and progesterone levels begin falling dramatically if you are not pregnant. PMS symptoms go away within a few days after a woman’s period starts as hormone levels begin rising again.

Some women get their periods without any signs of PMS or only very mild symptoms. For others, PMS symptoms may be so severe that it makes it hard to do everyday activities like go to work or school. Severe PMS symptoms may be a sign of premenstrual dysphoric disorder (PMDD).

How to get over PMS?

Fortunately, treating PMS with medication and lifestyle changes can help women control mood changes and other emotional difficulties.

US Department of Health suggest 5 ways to relieve uneasy feeling caused by PMS

Healthy eating

A couple of vitamins and micronutrient may help relieve PMS-related symptoms of depression. For example, calcium and vitamin B6.

Studies show that calcium can help reduce some PMS symptoms, such as fatigue, cravings, and depression. Calcium can be found in many kind of food, especially dairy products (milk, yogurt, cheese), leafy green vegetables, fortified orange juice and cereal.

Don’t be discouraged if you don’t see results right away. It can take about three menstrual cycles to see any symptom improvement while taking calcium.

Besides calcium, vitamin B6 may help with PMS symptoms, too. It can help reduce your moodiness, irritability, forgetfulness, bloating, and anxiety.

Fish, chicken and turkey, fruit, fortified cereals are great source of vitamin B6.

Studies also find that some other micronutrient like Magnesium also can help reduce PMS. Magnesium may help relieve some PMS symptoms, including migraines. If you get menstrual migraines, talk to your doctor about whether you need more magnesium.

Magnesium is found in green, leafy vegetables such as spinach, as well as in nuts, whole grains, and fortified cereals. 

In addition to Magnesium, you can make friend with Polyunsaturated fatty acids (omega-3 and omega-6). Studies show that taking a supplement with 1 to 2 grams of polyunsaturated fatty acids may help reduce cramps and other PMS symptoms. Good sources of polyunsaturated fatty acids include flaxseed, nuts, fish, and green leafy vegetables.

Noted:  In case you don’t want to consume these aforementioned food for some reasons, look for them in supplement form. For instance, around 1,200 milligram of calcium and less than 100 milligrams of  vitamin B6, suggested, or 1-2 grams of polyunsaturated fatty acids. Just remember to consult your doctor before taking any supplement.

At the same time, avoiding foods and drinks with caffeine, salt, and sugar in the two weeks before your period may lessen many PMS symptoms.

Regular physical activity

Exercise can help with symptoms such as depression, difficulty concentrating, and fatigue. Try to be active for at least 30 minutes more days of the week than not. Even a daily walk through your neighborhood can improve symptoms of depression, fatigue, and trouble concentrating. 

Get enough rest

Not getting enough sleep can lead to depression and anxiety and apparently it will kill your mood if you’re weeks away from your period. Try to get at least seven to eight hours of sleep a night, especially in the week or two leading up to your period

No smoking

Don’t smoke. In one large study, women who smoked reported more PMS symptoms and worse PMS symptoms than women who did not smoke.

Take part in activity benefiting your mind and body: Talk to your friends or write in a journal, listen to relaxing music, do some gentle yoga exercises, go for a massage or meditation, all of them are helpful methods, to maintain calmness of both your mind and body, especially when you feel PMS symptoms coming on./.

  ( VNF )
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