Why are my PMS so bad? Reasons and remedial measures

PMS
What is that // Symptoms // Procedure // Remedies

Do you feel inflated, irritated or extra hungry just before your period? Maybe you are experiencing convulsions or crying spells. If these symptoms are known and Will appear a month after a monthYou may have premenstrual syndrome (PMS).

For most women, PM symptoms are unpleasant but manageable. But after a while many women find that their monthly convulsions are intensifying or their desire Rev from check. If you are between them, you are probably frustrated and you are looking for answers.

There are many reasons why PMS symptoms get worse – fortunately there are a number of ways to alleviate them. Read further to find out why you can experience the deteriorating PMS symptoms at the same time, as well as some natural medicines that can help with PMS symptoms.

What is PMS?

Premenstrual syndrome or PMS is a combination of physical, emotional and/or behavioral symptoms that experience most women on the days or weeks before their period. These symptoms may vary very much in the duration and intensity, from short and mild to lengthy and serious.

What are the common symptoms of PMS?

The a sharp drop in hormones This follows ovulation, can store a wide range of physical and emotional costs. Some of the most The common symptoms of PM are:

For some women, pms can start up to five days before their period. In most cases, the symptoms stop as soon as menstruation and hormone levels begin to rise again.

Not all women are experiencing PMS and not all PMS cases can be self -linked. If you are experiencing symptoms that interfere with your everyday life, consult a health care expert on evaluation and leadership.

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Will PM destroy with age?

PMS hits so much three out of four women at some point in their lives. Symptoms are usually mild, but can be folded with age. So if you suddenly experience a deterioration in PMS symptoms, you know that women at the age of 30 are more likely to do so, but it is still important to consult a healthcare professional for evaluation and management.

PMS and Perimenopause

PMS symptoms also tend to worse During the transition to menopause – known as perimenopause – thanks to wide hormone fluctuations, says Maureen Wheelihan, MDCertified obstetrician-Gynecologist with Elite Gyn Care in Greenacres in Florida. Perimenopause usually begins when Reach your half of 40. and can take up to 10 years.

Is more likely to see a increase in the increase in symptoms of PMS During perimenopause, if you are already sensitive to mood changes during the menstrual cycle. But even women who have only encountered mild symptoms – or have never had PM before – they can experience it as soon as they reach the transition to menopause, says Dr. Wheelihan.

PM and contraception

Research shows That women who use hormonal contraceptives can also be more likely to experience PMS, with their chances increase over time. However other Detects research These combined contraceptive pills containing both estrogen and progesterone or hormonal drospirenone can actually help with PMS symptoms.

Natural drugs for PMS

The good news is that you don’t have to suffer from PMS a month after a month. Mild to medium symptoms can be alleviated by lifestyle changes that can increase your physical, hormonaland mental health.

For those whose symptoms are serious, it is best to consult a health care provider for more aggressive treatment options. For everyone else, how you can help reduce symptoms of PMS naturally healthy eating and activity.

1. Power and Cardio exercise

Regular physical activity is an non -regisable part of your PMS action plan. Movement helps to reduce stress and increase mood, which may Help tame symptoms of pms Like tension, physical discomfort, irritability, fatigue, flatulence, anxiety feelings and sadness.

And a recent study found out no significant difference between positive effects Strength training versus Aerobic exercise For PMS symptoms such as pain, concentration, water retention and negative effect, which contributed to help alleviate many symptoms of PMS.

Exercise also Helps to reduce flatulence By helping to reduce hormones that cause water retention and at the same time stimulate the release of good brain chemicals that help reduce pain.

If you need it easily

If your symptoms include cramps, gas or muscle pain, of course you do not have to be for the usual exercise. Focus on some form of movement as well, even on days you would rather not.

“Even finer forms of exercise like.” walk can help handle the symptoms of PMS, ”says Roshni patel, yesCouncil Certified Obstetrician-Gynecologist in HermD, Millburn, New Jersey.

Other fine activities that need to be considered when you are PMS-Ing are:

Focus on meeting Instructions for physical activity Started by Centers for Control and Prevention of Diseases (CDC). This means getting at least 150 minutes of mild intensity Aerobic exercise and two sessions of strength of the whole body per week.

2. Eat the right meals

Relief PMS symptoms can often be as simple as watching what food you put on a plate. Eating a nutritious and balanced diet throughout the month is a great way to help reduce PMS symptoms (or at least alleviate their severity).

Research suggests that some of the best foods for PM are fresh and raw. Here are some examples:

• Oily fish: salmon, mackerel, tuna, slicing, sardines
• Nuts and seeds: walnuts, cashew, pumpkin seeds, linen
• Dairy products: Greek yogurt, curd
• Whole grains: Oats, barley, quinoa, wild rice, farro
• Lean: Chicken breasts, white fish, pork loin
• Fruits and vegetables: leaf green, berries, avocado

High food Omega-3 fatty acids It can help with PMS symptoms that include inflammation. Research They also find that calcium levels tend to dive after ovulation, which can contribute to symptoms of PMS such as irritability. Prioritization of calcium -rich foods can help alleviate mood -related symptoms.

… And avoid incorrect meals

Unfortunately, the worst meals for PM tend to be the ones you want most. Especially foods with a high sugar or starch content.

Research suggests That you desire these foods because they offer a rapid intervention of two chemicals of brains increasing: serotonin and dopamine. However, the effects are short -term. “These meals can cause.” swings in insulin and glucose This can make some mood worse, ”says Dr. Wheelihan.

Alcohol and salty, high -fat foods are also for PMS that are not helpful, for research.

If you have doubts, do not forget: If you consume something, you will feel inflated or slow in a month, you would rather believe it will worsen your PMS symptoms. So hold on to eat these meals until you feel better.

3. Targeted food supplements

Some vitamin, mineral and herbal supplements can help with PMS symptoms.

• Calcium: One studies They found that women who took calcium supplements have seen improvement in nervousness, sadness and other emotional changes compared to those who have taken placebo.
• Vitamin D: Also known as “Sunshine Vitamin”, Vitamin D May influence various hormones, including progesterone and testosterone. Plus it helps your body absorb Calcium and is one of the primary building blocks of strong bones.
• Omega-3s: You healthy fat can help reduce inflammation in the body, which can help facilitate PMS symptoms related to inflammation.
• Magnesium: There is a growing set of evidence that supports the connection between Magnesium and increased susceptibility to stress.
• Chrome: This mineral can support Sensitivity of insulin and healthy metabolic function.
• Vitamin B-6: Similarly, Vitamin B-6 (Pyridoxin) may also be among its many functions Help with PMS symptoms related to mood As a mood, irritability, oblivion, flatulence and anxiety.
• Are not: This herb was studied to help Reduce the cortisol of the stress hormonethat can help in taming PMS symptoms related to stress such as fatigue and irritability.
• Rhodiola Rosea: Another beneficial herb for helping to control PMS symptoms, Rhodiola contains a stimulant and Antioxidant-like characteristics research He found that it helps the body’s resistance to stress.

4.

Studies Show that women with PM have higher cortisol levels when they wake up than their peers without symptoms. And the higher the cortisol, the worse the symptoms.

When cortisol levels rise and remain increased for a long time, the body becomes less able to handle everyday stress and worsens symptoms of PMS such as fatigue and irritability.

Stress management is the key to help Create cortisolWhich can, in turn, benefit a number of body processes. It can also positively affect blood pressure, blood sugar and inflammation.

In addition, Korean cortisol spikes can help increase mood. And anything that improves the mood is likely to help with PMS, says Wheelihan.

Research is backing up: in one studyWomen who participated in the eight -day program of reducing stress of mindfulness have seen improvement in PMS symptoms compared to women in the control group.

There are many methods of reducing stress that you can try. Here are some ideas:

• Meditation: All many forms of meditation have the same goal – train our focus on one thing, be it your breath, your body or mantra.
• Massage Therapy: As soon as merely forgiving, massage can help lift mood, reduce pain and improve sleep.
• Laughing
• Breathing Exercise: When we feel anxious, our breath accelerates as an instinctive reaction to danger. When we breathe deeply, we tell our brains that things will be fine.
• Warm baths
• Spend time outside: Scientists they found that stress brands like cortisol can fall within 20 to 30 minutes from nature outdoors.

5. High -quality sleep

While a solid night sleep is a natural mood booster at any moment during the menstrual cycle, the bad night of sleep is Especially bad for the mood during menstruation.

And thanks to their symptoms, women with PMS have twice as likely to be sleeping with sleep as they approach the period, per research. There is even a name: PMS insomnia.

Focusing on your sleep habits can help you win the fight against insomnia PMS – and a decrease in the mood that comes with it. Here are daily priority habits:

• Exposure to natural light in the morning. Signaling your brain that it is daily helps to suppress the production of melatonin sleep, leading to better sleep at night, when the darkness naturally triggers its release.
• Waking up/going to bed simultaneously. The routine of your sleep plan helps to promote the consistency of quality and duration of sleep.
• Cut off the caffeine at least eight hours before bedtime. The half -life of caffeine It is three to seven hours, which means that your body can take three to seven hours to remove half from your system.
• Keep your sleep space dark, cool and quiet. Your body temperature core slightly decreases In preparation for sleep and maintaining a cold room, this process can help.
• Off all screens at least an hour before bedtime. Blue Screened by different devices may have negative effects about the quality of sleep and duration.

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