Hate it all you want, but there’s no stopping it from causing mood swings, fatigue, acne, bloating, cramps, and what not—even before your actual period strikes. We’re talking about premenstrual syndrome (PMS). According to a study published in the Journal of Clinical & Diagnostic Research, PMS affects more than 40% of women in their reproductive years. However, a majority of the sufferers are unaware of this condition and have no idea about how to deal with it. That’s why we’re here to help you. Here’s everything you need to know:
What Is PMS?
Premenstrual syndrome aka PMS is defined as a collection of emotional and physical symptoms related to a woman’s menstruation cycle. It occurs during the luteal phase of menses (14 days post ovulation), and can affect you upto two weeks to two days before your period. PMS usually disappears either as soon as your period starts or after two-three days of your period.
What Causes PMS?
Periods are anyway difficult to deal with. Then why in the world does PMS have to make it even worse, you wonder? Well, even though the exact cause of PMS is not known, many experts believe that PMS happens due to changing levels of the hormones—estrogen and progesterone. During the luteal phase, these hormones reach a peak and then decline rapidly, which may lead to anxiety, irritability, and other changes in mood. It can also be triggered by a decrease in the level of neurotransmitters—serotonin and norepinephrine as these chemicals help regulate mood, emotions, and behaviour. Additionally, PMS can get aggravated by poor lifestyle habits such as smoking, unhealthy diet, and lack of physical activities. For those with existing mental health conditions like depression and anxiety, PMS can take the more extreme form of premenstrual dysphoric disorder (PMDD). In this condition, the severity of PMS symptoms increases drastically and can’t be managed without medical help.
What Are The Symptoms Of PMS
Although, PMS can hit everyone differently, these are the most common symptoms:
-Mood swings
-Feeling upset, anxious or irritable
-Tiredness or trouble sleeping
-Bloating or tummy pain
-Breast tenderness or soreness
-Headaches
-Spotty skin
-Greasy hair
-Changes in appetite
-Increased or decreased sex drive
-Sudden acne before period
-Abdominal cramps
–Back ache before or during periods
-Food cravings
How To Manage PMS
PMS may or may not affect everyone. But its symptoms are unavoidable for those who suffer from it every month before their period. Now, it can be quite a pain in the rear. However, these six effective strategies can help take the edge off PMS:
Eat Healthy
PMS-induced junk food cravings may tempt you to have a bowl of ice-cream or down an entire pack of chips. However, oily, fatty, and salt-rich food can worsen your PMS symptoms. So focus on colourful, fibre-packed fruits and vegetables. Ditch refined carbs for whole grains like wheat and barley. Make sure to get enough protein from cottage cheese and chicken. Eat healthy, home cooked, balanced meals—especially before and during your period.
Don’t Drink Or Smoke
While staying hydrated by drinking enough water can help you power through a difficult PMS like a champ, sipping on caffeinated or alcoholic beverages can worsen it. They can increase the level of cortisol (stress hormone) in the body and aggravate pain and mood swings. So ditch them for fruit-infused water and herbed teas. Avoid smoking as it is yet another proven trigger when it comes to worsening of PMS.
Take Nutritional Supplements
Go for regular health checkups in order to identify any nutritional deficiencies in the body. PMS symptoms like fatigue, mood swings and cramps can be aggravated by the deficiency of nutrients like magnesium and vitamins B12 and D. So take regular blood tests to identify these deficiencies and consume doc-recommended health supplements along with a balanced diet to cover up for them.
Sleep Well
It is important to take adequate rest when your body is going through a host of hormonal changes. This can be done by getting eight-nine hours of quality sleep at night. This can keep your stress hormone in check and help you fight PMS-induced fatigue and crankiness.
Exercise
It is equally important to get some exercise during this time (and even otherwise). After all, the endorphin rush from working out can give you that instant boost of energy. Walking, cycling or light exercise for 30 minutes can help relieve bloating and regulate mood swings. You can even practice light stretches, yoga, and deep breathing to stay calm.
Ditch Painkillers
While popping OTC painkillers can give you temporary relief, they can damage your vital organs like heart and kidney in the long run. So try heat therapy and massage to reduce pain and inflammation in the abdomen, back or legs during PMS.
Sirona Recommends: Best Products To Manage PMS
Sirona Feminine Pain Relief Patch
You can count on Sirona’s Feminine Pain Relief Patch to reduce pain due to cramps during PMS. Sticking this sleek patch can provide instant relief minus any side effects. That’s because it is made with natural pain-relieving ingredients like menthol and eucalyptus oil. It is easy to carry and stays effective for eight-10 hours.
Sirona Pain Relief Heat Patch
Made with 100% natural ingredients, the Pain Relief Heat Patch By Sirona is a safe and hassle-free alternative to dealing with pain during PMS. Sticking this patch on your abdomen, legs or back can work like a soothing balm. These portable wonders can provide heat relief for up to eight hours straight and can be disposed of easily after each use. No hot water bottle hassles involved!
Sirona Feminine Cramp Relief Roll On
The Sirona Cramp Relief Roll On can be used on your lower back, abdomen, and legs. Packed with all natural ingredients like lavender oil, clove oil, cinnamon, and eucalyptus oil, it helps relieve pain–even while you’re on the go. It’s calming aroma helps relax your muscles and the smooth roll-on application makes it convenient to use.
Sirona Electric Hot Water Bag
Sirona’s Hot Water Bag is a blessing in disguise for those who deal with PMS-induced pain in the abdomen, back or legs. It comes with an automatic temperature control and a quick-charging feature. It eliminates the need for heating water and filling it up into the hot water bottle every few hours. All you’ve got to do is to charge it once for seven-12 minutes.
We’re sure that these tips and products to manage PMS better will help you power through this phase like a champ. All the best!
Featured Image: Pexels
Also Read
Tampons vs Pads: Which is the better period aid, you wonder? Well, it’s time to find out.
Reason for Delayed Period: Worried about your delayed period? Here’s why it’s not on time.
Home Remedies for Period Pain: Power through period pain like a boss with these seriously-effective home remedies.
How to Remove Menstrual Cup: Menstrual cup newbies, take note. Here;s how to remove your menstrual cup after use.
How to Use Sanitary Pads: Here’s the ultimate guide to using sanitary pads for a leakage-free comfy period.
