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.
