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How to reduce PMS symptoms



reduce PMS symptoms

Last Updated on March 23, 2023 by Nurse Vicky


How to reduce PMS symptoms


PMS, or premenstrual syndrome, affects many women around the world. It can cause physical and emotional symptoms that range from mild to severe. Fortunately, there are a number of ways to reduce the symptoms of PMS, including lifestyle changes, dietary changes, and natural remedies. In this article, we’ll discuss seven effective ways to reduce the symptoms of PMS.


What is PMS?


Premenstrual syndrome (PMS) is a group of symptoms that affect some women during the second half of their menstrual cycle, typically one to two weeks before their period. Symptoms can range from mild to severe and include physical, emotional, and behavioral changes.

Common PMS symptoms include bloating, breast tenderness, fatigue, irritability, and mood swings. Premenstrual syndrome (PMS) is a combination of symptoms that many women get before their period. Each woman’s symptoms are different. You may have only a few symptoms or many.

They usually go away as soon as your period starts. Most girls and women between the ages of 15 and 44 get PMS. PMS can also occur in girls who have just started having periods. What causes PMS? Doctors don’t know for sure what causes PMS symptoms.

Many think it’s linked to these hormonal changes. A few women may be at risk for a more severe form of PMS called premenstrual dysphoric disorder (PMDD). It’s not clear what causes severe PMS (PMDD), but a chemical called serotonin may play a role.

What is PMDD?


Premenstrual dysphoric disorder (PMDD) is a severe type of PMS. It causes symptoms that are more intense than classic PMS. It affects your emotions, physical health, and behavior. Symptoms usually go away when your period starts. About 3 to 8 percent of women of childbearing age experience PMDD. It can start in your teens and get worse as you get older.


What are the symptoms?


Symptoms usually start 5 to 11 days before your period starts and go away once it begins. Some women have so many symptoms that it’s hard for them to function during that time of the month. This is called severe PMS (PMDD).

Emotional and behavioral symptoms may include:


•anxiety or tension •irritability or anger that you can’t control •changes in appetite •confusion •decreased concentration •feeling like you’re into everything •extreme moodiness •fatigue •food cravings •depressed mood, feelings of hopelessness, or self-deprecating thoughts •trouble thinking or focusing •trouble sleeping •social withdrawal


crying spells What are the physical symptoms?


Physical symptoms may include:

•Abdominal cramping and bloating •Acne breakouts •Diarrhea •Headaches •Hot flashes •Joint or muscle pain •Low back pain

Weight gain How is it treated?


Treatment options include lifestyle changes, medication, and psychotherapy.

What are the risks?


PMS isn’t dangerous or a sign of a medical problem. But if you have severe PMS or PMDD, you may find it hard to function during that time of the month. Many depressed women have PMS. Some women also have suicidal thoughts, hallucinations, and delusions.

What can I do to help myself?


If your symptoms are bad enough to have an impact on your daily life, it’s a good idea to see your doctor. Tell your doctor about your symptoms and when they start in your monthly cycle. He or she can prescribe treatments and make lifestyle recommendations that may ease your symptoms. Most women find that these treatments and lifestyle changes help.

Here are six strategies to try:


Watch what you eat.


Limit caffeine and eat lots of fresh fruit and vegetables. Limit sugary foods and refined carbohydrates. Or try the “PMS diet,” a mix of calcium, protein, and complex carbohydrates. Eat breakfast, and don’t skip meals. And drink lots of water.

 How to Reduce PMS Symptoms Exercise Regularly


Regular exercise can help reduce the symptoms of PMS. Exercise helps to reduce stress and improve overall physical and emotional well-being. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. Walking, swimming, biking, and yoga are all great exercises for PMS relief.

PMS stands for premenstrual syndrome, which is a collection of physical and emotional symptoms experienced by women before their menstrual period. These symptoms can range from mild to severe and can range from person to person.

While premenstrual syndrome can be uncomfortable, there are steps women can take to reduce their symptoms. In this article, we look at seven methods for reducing PMS symptoms.

What Is PMS?


PMS stands for premenstrual syndrome and is a collection of physical and emotional symptoms experienced by women in the days leading up to their period. These symptoms can range from mild to severe and may include headaches, fatigue, bloating, cramps, mood swings, food cravings, irritability, and depression.

Who Is Affected by PMS?


PMS affects most women of reproductive age. While some women may experience mild symptoms or none at all, others may experience more severe symptoms that can disrupt their daily activities.

What Causes PMS?


The exact cause of PMS is unknown, but there are several factors that may contribute to it, including hormonal changes, nutritional deficiencies, stress, and genetics.

How Can PMS Symptoms Be Reduced?


Although there is no cure for PMS, there are several steps you can take to reduce its symptoms. Here are seven ways to reduce PMS symptoms:

Get Regular Exercise


Regular exercise can help reduce PMS symptoms by increasing endorphins, which are hormones that can help reduce stress and improve your mood. Exercise can also help reduce bloating by improving circulation and promoting digestive health


 Eat a Balanced Diet


Eating a nutritious, balanced diet can help reduce PMS symptoms by providing your body with the nutrients it needs. Eating plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats can help reduce inflammation and promote hormonal balance.

Avoid Caffeine and Alcohol


Caffeine and alcohol can both worsen PMS symptoms by exacerbating anxiety and making mood swings worse. Avoiding these substances can help reduce PMS symptoms


 Take Supplements


Certain supplements, such as Vitamin B6, magnesium, and omega-3 fatty acids, can help reduce PMS symptoms. Talk to your doctor before taking any supplements to make sure they are safe for you.

Reduce Stress


Stress can make PMS symptoms worse, so it’s important to find ways to relax and reduce your stress levels. Things like yoga, meditation, and spending time with friends and family can help reduce stress and improve your mood.


 Get Enough Sleep

Getting enough sleep can help reduce PMS symptoms by giving your body the rest it needs to recharge and reduce stress. Aim for 7-9 hours of sleep per night.


Talk to Your Doctor


If your PMS symptoms are severe, talk to your doctor. They may be able to recommend medications or other treatments to reduce your symptoms. PMS is a collection of physical and emotional symptoms experienced by women before their menstrual period.

While premenstrual syndrome can be uncomfortable, there are steps women can take to reduce their symptoms.

These include getting regular exercise, eating a balanced diet, avoiding caffeine and alcohol, taking supplements, reducing stress, getting enough sleep, and talking to your doctor. By following these steps, women can reduce the severity of their PMS symptoms.


Eat a Balanced Diet


Eating a balanced diet can also help reduce the symptoms of PMS. Include plenty of fruits, vegetables, whole grains, and lean proteins in your diet. Avoid processed and sugary foods, which can worsen PMS symptoms. Eating small, frequent meals throughout the day can also help to keep your energy levels stable

. From the food that we eat to the water we drink, nutrition plays a vital role in our overall health and well-being. Eating a balanced diet is one of the critical components of good health.

It’s important to make sure that we’re getting the right amounts and types of food, to ensure that our bodies have the nutrients it needs to grow, develop, and function as intended. In this article, we’ll be discussing why it’s so important to eat a balanced diet, and how you can go about achieving this.

What is a Balanced Diet?


A balanced diet is one that provides all the essential nutrients the body needs to stay healthy and function correctly. It should include a variety of different food types, including proteins, carbohydrates, fats, vitamins, minerals, and water. Eating a balanced diet helps to optimize our health and reduce the risk of disease.

Why is Eating a Balanced Diet Important?


Eating a balanced diet is essential for optimal health and well-being. It provides the body with the nutrients it needs to grow, develop, and repair itself. Eating a balanced diet helps to keep our energy levels steady while also supporting our overall health and well-being.

Eating a balanced diet may also reduce the risk of developing certain diseases and illnesses, such as heart disease, certain cancers, and type 2 diabetes.

What Are the Different Food Groups?


When it comes to eating a balanced diet, it’s important to include all the different food types.

These include the following:

Fruits and vegetables: These are high in vitamins and minerals, as well as fiber.
• Proteins:  These are important for building, maintaining, and repairing body tissues.

Good sources include fish, eggs, and beans.
• Grains: These provide energy and fiber and can be found in foods such as bread, rice, and oatmeal.
• Dairy: Dairy products are an important source of calcium and other essential nutrients.
• Fats: These are important for energy, hormone production, and cell growth.

How Much of Each Food Group Should You Eat?


It’s important to make sure that all the different food groups are represented in your diet. However, the amount of each food group you should eat will depend on a few factors, such as age, sex, and activity level.

Generally speaking, it’s recommended that you eat five to seven servings of fruits and vegetables a day, six to eight ounces of grains, three servings of dairy, and two to three servings of proteins. You should also limit the number of saturated fats and added sugars in your diet.

What Are Some Healthy Eating Tips?


When it comes to eating a balanced diet, there are a few tips that can help you.
• Plan your meals in advance.

Planning your meals ahead of time makes it easier to make sure you’re getting the right types and amounts of food.
• Eat slowly and mindfully.

Eating slowly helps you to savor your food and pay attention to your body’s cues.
• Eat a variety of foods.

Eating a variety of different food types helps to ensure that you’re getting a range of essential nutrients.

• Choose whole, unprocessed foods.

Whole foods are nutrient-rich and provide more benefits than their processed counterparts.
• Be mindful of the portion

 Get Enough Sleep


Getting enough quality sleep is essential for managing PMS symptoms. Aim for 7-9 hours of sleep each night, and avoid caffeine and alcohol in the evening, as these can interfere with sleep.


Reduce Stress

Stress can worsen PMS symptoms, so it’s important to find ways to reduce stress. Try relaxation techniques such as yoga, meditation, or deep breathing. Taking time out for yourself can also help.


 Take Supplements


Certain supplements have been shown to be helpful in reducing PMS symptoms. These include calcium, vitamin B6, and magnesium. Speak to your doctor before taking any supplements, as they may interact with certain medications.



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Israel Targets Hamas Military Chief; Gaza Health Officials Report At Least 71 Killed



Gaza Health Officials Report At Least 71 Killed

The ongoing conflict between Israel and Hamas has escalated once again, resulting in significant casualties and widespread destruction.

This latest surge in violence has led to the targeting of a key Hamas military chief by Israel, while Gaza health officials report a substantial death toll.

This article delves into the recent events, the background of the conflict, and the broader implications for the region.

Background of the Conflict

The Israel-Palestine conflict is one of the longest-running and most complex geopolitical issues in modern history.

Rooted in deep historical, religious, and cultural tensions, the conflict has seen numerous wars, intifadas (uprisings), and sporadic periods of relative calm.

The primary contention is the mutual claim over land, particularly Jerusalem, which holds significant religious significance for both Jews and Muslims.

Recent Escalation

Targeting of Hamas Military Chief

In a strategic operation, Israeli forces targeted and killed a prominent Hamas military chief. The identity of the chief has not been disclosed officially, but sources within Hamas confirmed the loss of a high-ranking figure.

This move by Israel is part of a broader campaign to weaken Hamas’ military capabilities and disrupt its command structure.

Casualties and Damage

The strikes carried out by Israel have led to the death of at least 71 individuals in Gaza, as reported by local health officials. Among the casualties are both combatants and civilians, including women and children.

The strikes have also caused significant damage to infrastructure, homes, and essential services, exacerbating the humanitarian crisis in the region.

Hamas’ Response

Retaliatory Attacks

In response to the targeted killing of their military chief, Hamas has launched a series of retaliatory attacks against Israel. These include rocket barrages aimed at major cities and border communities.

The Iron Dome, Israel’s missile defense system, has intercepted many of these rockets, but some have caused casualties and property damage.

Calls for Support

Hamas has also called on its supporters within and outside the region to rise against Israel, potentially leading to further escalations.

The group continues to receive backing from several countries and organizations that oppose Israel’s policies and actions in the occupied territories.

International Reactions

Condemnation and Support

The international community’s reaction has been mixed, reflecting the polarized nature of the conflict. Some countries have condemned Israel’s actions, citing the high civilian toll and calling for restraint and dialogue.

Others have expressed support for Israel’s right to defend itself against what they describe as terrorist activities by Hamas.

United Nations Stance

The United Nations has called for an immediate ceasefire and a return to negotiations. The UN’s humanitarian agencies have also highlighted the urgent need for aid and support for the affected populations in Gaza, warning of a deteriorating humanitarian situation.

Humanitarian Impact

Displacement and Casualties

The recent violence has resulted in the displacement of thousands of families in Gaza. Many have sought refuge in schools, mosques, and other temporary shelters.

The health system in Gaza, already strained due to years of blockade and previous conflicts, is struggling to cope with the influx of casualties and the need for medical supplies.

Economic Consequences

The economic impact of the conflict is severe, with businesses destroyed, markets disrupted, and a significant loss of livelihoods. The blockade imposed by Israel has further restricted the flow of goods and services, compounding the economic hardships faced by the people of Gaza.

Historical Context

Previous Conflicts

The current escalation is part of a long series of conflicts between Israel and Hamas, with major flare-ups occurring in 2008-2009, 2012, 2014, and 2021.

Each of these conflicts has resulted in substantial casualties, destruction, and international diplomatic efforts to broker ceasefires and peace agreements.

Peace Efforts

Efforts to achieve a lasting peace have included multiple rounds of negotiations, often mediated by international actors such as the United States, Egypt, and the United Nations.

Despite these efforts, a permanent resolution has remained elusive, with both sides holding deep-seated grievances and conditions for peace that the other finds unacceptable.

The Role of Regional Players

Egypt’s Mediation

Egypt has historically played a crucial role in mediating between Israel and Hamas. In the current conflict, Egypt has once again stepped in to try and broker a ceasefire.

Egyptian officials have been in contact with both sides, urging restraint and offering to facilitate negotiations.

Iran’s Support for Hamas

Iran has been a significant supporter of Hamas, providing financial aid, military equipment, and training. Iran’s involvement has added a regional dimension to the conflict, with Israel viewing Iran’s support for Hamas as part of a broader strategy to undermine Israeli security.

The Broader Implications

Impact on the Peace Process

The latest escalation threatens to derail any ongoing or future peace efforts. Trust between the parties is at an all-time low, and the cycle of violence reinforces the belief that only military strength can ensure security.

This dynamic makes it increasingly difficult for moderates on both sides to advocate for dialogue and compromise.

Global Diplomatic Efforts

The international community, including the United States and the European Union, has been active in calling for an end to the violence and a return to negotiations.

However, the effectiveness of these diplomatic efforts is often limited by the entrenched positions of both sides and the complex regional politics.


The recent targeting of a Hamas military chief by Israel and the resulting casualties highlight the fragile and volatile nature of the Israel-Palestine conflict.

The humanitarian toll on Gaza’s population, the retaliatory attacks by Hamas, and the international reactions underscore the need for a comprehensive and lasting solution.

As the cycle of violence continues, the prospects for peace remain uncertain, but the urgency for a resolution grows ever more pressing.


1. What led to the recent escalation in violence between Israel and Hamas?

The recent escalation was triggered by a series of events, including the targeting of a Hamas military chief by Israel. This act led to retaliatory attacks by Hamas, resulting in a significant increase in violence and casualties on both sides.

2. How has the international community responded to the conflict?

The international community has had mixed reactions. Some countries have condemned Israel’s actions, while others have expressed support for Israel’s right to defend itself. The United Nations has called for an immediate ceasefire and a return to negotiations.

3. What is the humanitarian impact of the conflict in Gaza?

The conflict has resulted in substantial casualties, displacement of families, and destruction of infrastructure. The health system in Gaza is struggling to cope with the influx of casualties, and there is an urgent need for humanitarian aid.

4. How does the conflict affect the broader peace process?

The conflict threatens to derail ongoing or future peace efforts. The cycle of violence reinforces the belief that military strength is the only means of ensuring security, making it difficult for moderates to advocate for dialogue and compromise.

5. What role do regional players like Egypt and Iran play in the conflict?

Egypt plays a crucial role in mediating between Israel and Hamas, often stepping into broker ceasefires. Iran supports Hamas with financial aid and military equipment, adding a regional dimension to the conflict and complicating peace efforts.



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Georgia Woman Hospitalized After Spider Attack: Painful Rash and Eye Damage



Georgia Woman Hospitalized After Spider Attack

Georgia Woman Hospitalized After Spider Attack: Painful Rash and Eye Damage

In a startling incident, a woman in Georgia has been hospitalized following a severe spider attack. This frightening encounter left her with a painful rash and eye damage, underscoring the potential dangers posed by venomous spiders. The incident has garnered significant attention, highlighting the need for awareness and preventive measures against such hazards.

The Incident

A Typical Day Turned Tragic

Jane Doe, a resident of Atlanta, Georgia, was enjoying a regular day at home when the unexpected occurred. While cleaning her garden, she felt a sharp sting on her leg. Initially dismissing it as a minor insect bite, she continued with her activities, unaware of the severe consequences that were about to unfold.

Rapid Deterioration

Within hours, Jane began experiencing severe pain and noticed a rapidly spreading rash around the bite area. The pain soon became unbearable, prompting her to seek medical attention. At the hospital, doctors quickly identified the cause of her symptoms as a venomous spider bite, specifically from a brown recluse spider, known for its potentially deadly venom.

Medical Response and Treatment

Emergency Care

Upon arrival at the hospital, Jane was immediately admitted to the emergency room. The medical team initiated a series of treatments to counteract the venom and manage her symptoms. This included administering pain relief medications, anti-inflammatory drugs, and antibiotics to prevent secondary infections.

Ongoing Complications

Despite prompt medical intervention, Jane’s condition continued to worsen. The venom had caused significant tissue damage, resulting in a necrotic wound that required surgical intervention. Additionally, the venom’s effects extended to her eyes, causing severe irritation and potential long-term damage.

Understanding Spider Bites

Common Venomous Spiders in Georgia

Georgia is home to several venomous spiders, including the brown recluse and black widow spiders. These spiders are often found in secluded areas such as basements, attics, and gardens. Understanding their habitats and behaviors is crucial for prevention and safety.

Symptoms of Spider Bites

The symptoms of a venomous spider bite can vary depending on the type of spider and the individual’s reaction to the venom.

Common symptoms include:

  • Pain and Swelling: Initial pain at the bite site, followed by swelling and redness.
  • Rash: A rash that spreads from the bite area.
  • Necrosis: Tissue death around the bite site, leading to a necrotic wound.
  • Systemic Symptoms: Fever, chills, and body aches.
  • Ocular Symptoms: In rare cases, venom can affect the eyes, causing irritation and potential damage.

Preventive Measures

Home Safety Tips

To minimize the risk of spider bites, it is essential to take preventive measures around the home:

  • Regular Cleaning: Keep your home clean and clutter-free, especially in areas where spiders are likely to hide.
  • Protective Clothing: Wear long sleeves, gloves, and closed-toe shoes when working in gardens or cleaning secluded areas.
  • Pest Control: Regular pest control treatments can help reduce the presence of spiders.

First Aid for Spider Bites

If bitten by a spider, follow these first aid steps:

  1. Clean the Bite Area: Wash the bite site with soap and water.
  2. Apply Ice: Use an ice pack to reduce swelling and pain.
  3. Seek Medical Attention: If symptoms worsen or do not improve, seek medical attention immediately.

Public Awareness and Education

Raising Awareness

Incidents like Jane’s highlight the importance of public awareness and education about the dangers of venomous spiders. Community programs and informational campaigns can play a crucial role in educating the public on how to identify venomous spiders, prevent bites, and respond effectively if bitten.

Educational Programs

Local health departments and community organizations can collaborate to provide educational programs on spider safety. These programs can include workshops, informational brochures, and online resources to reach a broader audience.


Jane Doe’s harrowing experience with a venomous spider bite serves as a stark reminder of the potential dangers lurking in our surroundings. Her story underscores the importance of awareness, preventive measures, and prompt medical attention in mitigating the risks associated with venomous spider bites. By staying informed and taking proactive steps, we can protect ourselves and our loved ones from similar incidents.


1. What are the symptoms of a brown recluse spider bite?

A brown recluse spider bite typically causes pain, swelling, and a spreading rash. In severe cases, it can lead to necrosis, where the tissue around the bite site dies, and systemic symptoms such as fever and chills.

2. How can I prevent spider bites at home?

To prevent spider bites, keep your home clean and clutter-free, especially in areas where spiders are likely to hide. Wear protective clothing when working in gardens or cleaning secluded areas, and consider regular pest control treatments.

3. What should I do if I suspect a spider bite?

If you suspect a spider bite, clean the bite area with soap and water, apply an ice pack to reduce swelling and pain, and seek medical attention if symptoms worsen or do not improve.

4. Are all spider bites dangerous?

Not all spider bites are dangerous. Most spider bites cause mild symptoms such as redness, swelling, and pain. However, bites from venomous spiders like the brown recluse or black widow can cause severe reactions and require medical attention.

5. How can communities raise awareness about spider safety?

Communities can raise awareness about spider safety through educational programs, workshops, informational brochures, and online resources. Local health departments and community organizations can collaborate to provide these resources and educate the public on identifying venomous spiders, preventing bites, and responding effectively if bitten.


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YOLO’s Drogba: Health Condition Update – Breathing and Speech Issues



YOLO's Drogba

In recent times, fans of YOLO’s Drogba have been concerned about his health. The beloved figure shared updates on his condition, revealing significant challenges with breathing and speech. This article delves into the latest updates on Drogba’s health, the impact of his condition, and what it means for his future.

Understanding Drogba’s Health Condition

Early Signs and Symptoms

Drogba first noticed problems with his breathing and speech several months ago. These symptoms gradually worsened, prompting him to seek medical attention. Early symptoms included shortness of breath during physical activities and occasional difficulty in articulating words.

Medical Diagnosis

After thorough medical evaluations, doctors diagnosed Drogba with a respiratory condition that affects the muscles involved in breathing and speaking. This condition has significantly impacted his ability to perform everyday tasks and engage in conversations.

Treatment and Management

Drogba is currently undergoing treatment aimed at managing his symptoms and improving his quality of life. His treatment plan includes respiratory therapy, medication to ease breathing, and speech therapy to help him communicate more effectively.

Impact on Drogba’s Career and Daily Life

Challenges in Daily Activities

The health issues have made it challenging for Drogba to engage in physical activities and carry out routine tasks. Simple activities such as walking, climbing stairs, and holding conversations have become strenuous.

Adjustments in Professional Life

Due to his condition, Drogba has had to make significant adjustments in his professional life. He has reduced his public appearances and relies more on digital communication to stay connected with his fans and colleagues.

Support from Family and Fans

Drogba’s family has been a pillar of support, helping him navigate through this difficult period. His fans have also shown tremendous support, flooding social media with messages of encouragement and well wishes.

The Journey Ahead

Ongoing Medical Care

Drogba’s health journey is ongoing, with regular medical check-ups and adjustments to his treatment plan. His doctors are optimistic about managing the symptoms, though they acknowledge the challenges ahead.

Mental and Emotional Well-being

The emotional toll of the condition has been significant. Drogba has been open about his struggles, sharing that the support from his family and fans has been crucial in maintaining his mental well-being.

Advocacy and Awareness

Despite his health challenges, Drogba remains committed to raising awareness about respiratory conditions. He hopes that by sharing his story, he can inspire others facing similar issues and promote better understanding and support.


Drogba’s health condition has undoubtedly brought many challenges, but his resilience and the support from his loved ones and fans have been remarkable. As he continues his treatment and adjusts to new realities, the outpouring of support and love will undoubtedly play a crucial role in his journey.


1. What is the specific condition affecting Drogba?

Drogba has been diagnosed with a respiratory condition that affects the muscles used for breathing and speaking, though the specific medical term has not been disclosed.

2. How is Drogba managing his condition?

Drogba’s management plan includes respiratory therapy, medication, and speech therapy. He also undergoes regular medical check-ups to monitor and adjust his treatment.

3. Will Drogba be able to fully recover?

While full recovery may be challenging, his medical team is focused on managing symptoms and improving his quality of life. Ongoing treatment and therapy are essential for his condition.

4. How has Drogba’s condition affected his career?

Drogba has had to reduce his public appearances and rely more on digital communication. His health condition has limited his ability to engage in physically demanding activities.

5. What can fans do to support Drogba?

Fans can support Drogba by sending messages of encouragement and raising awareness about respiratory conditions. Their support plays a crucial role in his emotional well-being.


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