Premenstrual syndrome, commonly known as PMS, is a group of symptoms that occur in the days or weeks leading up to a woman’s menstrual cycle. These symptoms can range from mild to severe and can include physical, emotional, and behavioural changes. PMS affects up to 80% of women at some point in their lives and can have a significant impact on their quality of life.
Symptoms of PMS can vary from person to person but usually include:
- Cramps
- Bloating
- Breast tenderness
- Fatigue
- Mood swings
- Irritability
- Anxiety
- Depression
- Headaches
- Food cravings
- Trouble sleeping
Management Tips For Premenstrual Syndrome
The exact cause of PMS is unknown, but it is believed to be related to hormonal fluctuations in the body. Specifically, the levels of oestrogen and progesterone in the body can affect neurotransmitters in the brain, which can lead to mood changes and other symptoms.
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While there is no cure for PMS, there are several ways to manage symptoms and improve quality of life. Here are some tips for managing PMS:
1. Keep track of your symptoms
Keeping a journal or calendar of your symptoms can help you identify patterns and anticipate when symptoms may occur. This can also help you track the effectiveness of any treatment you may try.
2. Eat a balanced diet
Eating a healthy, balanced diet can help reduce symptoms of PMS. Specifically, eating foods that are high in calcium, magnesium, and vitamin D can help reduce cramps and other physical symptoms. Eating a diet that is high in fruits, vegetables, and whole grains can also help improve mood and reduce fatigue.
3. Exercise regularly
Regular exercise can help reduce symptoms of PMS. Specifically, aerobic exercise can help reduce fatigue and improve mood. Yoga and other relaxation techniques can also be helpful for managing stress and reducing anxiety.
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4. Get enough sleep
Getting enough sleep is important for managing PMS symptoms. Aim for at least seven to eight hours of sleep per night. If you have trouble sleeping, try relaxation techniques or speak with your doctor about other strategies to improve sleep quality.
5. Manage stress
Stress can worsen PMS symptoms, so it is important to find ways to manage stress. This may include exercise, relaxation techniques, or talking to a therapist.
6. Consider medication
If your PMS symptoms are severe, your doctor may recommend medication. There are several types of medication that can be used to manage PMS, including over-the-counter pain relievers, hormonal birth control, and antidepressants.
Bottomline
PMS is a common condition that can have a significant impact on a woman’s quality of life. While there is no cure, there are several ways to manage symptoms and improve quality of life. By keeping track of symptoms, eating a balanced diet, exercising regularly, getting enough sleep, managing stress, and considering medication, women with PMS can reduce their symptoms and improve their overall well-being.
