10 Tips to get you through PMS
PMS or premenstrual syndrome is a condition that refers to a wide range of symptoms that people may notice in their bodies and mood a few days before their menstrual cycle starts. Most common symptoms PMS include mood swings, anxiety, irritability, tender breasts and food cravings. These symptoms often point towards other illnesses and disorders; therefore, there are often a lot of myths and misconceptions attached to how the world perceives PMS. In reality, 3 out 4 women have experience one or the other symptom of PMS. Since this is a monthly occurrence, the following tips can help ease the symptoms of PMS for a more comfortable experience.
1. Consume a diet rich in Calcium.
People who consume high levels of calcium in their diets are less likely to develop severe symptoms of PMS. One should consume Vitamin D rich foods or go outside in the sun as Vitamin D enables the body to absorb calcium in higher quantity. In addition to that, one should consume food rich in B-complex especially B1 and B2 as they can also ease the symptoms of PMS.
2. Exercise Regularly.
Exercising only during the period of PMS is not enough. It is imperative to have a regular exercise schedule. Exercising regularly can prevent headache, constipation, bloating and breast swelling caused during PMS. In addition to that, if you are obese or overweight, exercising can help you lose weight.
3. Try some stress-buster activities.
Anxiety and irritation is a common feature during the period of PMS. One can try some stress-busting activities like yoga, meditation and breathing exercises for some inner peace and relaxation.
4. Increase your magnesium intake.
Consuming magnesium can reduce mood swings and water retention. It can also help in preventing anxiety, depression and muscle cramps. One can increase the consumption of nuts in their diet to have sufficient magnesium in the body to go through PMS. One can also consume magnesium through supplements that can be easily purchased from online medicine stores. Magnesium is especially helpful if taken with Vitamin B6.
5. Do not blame PMS for every mental illness.
While the symptoms of PMS involve a lot of behavioral changes, it is not necessary that every behavioral change is a symptom of PMS. Frequent bouts of anxiety can also be due to genuine stress and depression independent of PMS. It is necessary to understand your body and mind to figure out when the symptoms are due to PMS and when you need help from a therapist.
6. Do not have big and heavy meals.
One must divide bigger meals into smaller ones and eat small portions through the day.
7. Make dietary changes.
It is crucial to know what you are eating and how it can affect your body. When you are going through the period of PMS, you should avoid things like salt, alcohol and caffeine. Salt retains water and promotes bloating; alcohol can cause mood swings and promote irritation; caffeine can increase anxiety. Making dietary changes to avoid the above mentioned substances can help to reduce a lot of the symptoms that come with PMS.
8. Eat dark chocolate.
Normal chocolate has high sugar content. High sugar can cause mood swings. A good quality dark chocolate has high cacao content and low sugar content. This is the best chocolate to consume because high cacao content promises high magnesium levels and low sugar quality does not induce any mood swings.
9. Make your surroundings comfortable.
While we take care of the inside of the body, it is also necessary to make changes outside in our surroundings to make it the most comfortable. One can try using dimmer lights when they have headache or anxiety. Keeping loud noises away can also help. In addition to that, one can try aromatherapy to relax.
10. Quit smoking.
The signs and symptoms of PMS are more severe in people who smoke so it is best to try and quit smoking or an easier PMS. 3MEDS, the best online pharmacy in India can provide nicotine chewing gum and patches that can help in getting rid of the habit of smoking.
Bottom Line
While a lot of people take care of themselves during their period, they may ignore the symptoms of PMS unless they are severe. The behavioral changes during PMS are not a nuisance and certain steps should be taken for a comfortable period of PMS. Taking take of the body is will prove to be beneficial physically and emotionally even during the time when the body is not going through PMS or the period.