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7 Ways To Manage Premenstrual Syndrome (PMS)!

Dr. Mohan Kumar V 85% (10 ratings)
MBBS, DGO, FCPS - Mid & Gynae
Gynaecologist, Navi Mumbai  •  22 years experience
 7 Ways To Manage Premenstrual Syndrome (PMS)!

Premenstrual syndrome or PMS is a common phenomenon that happens to over 75% of menstruating women. It refers to a set of symptoms that a woman experiences 7 to 10 days within the onset of her monthly period. The symptoms often cause great discomfort to the woman, but disappear soon after the period gets over.

The symptoms include muscle cramps, headache, body ache, nausea, dizziness, fatigue, mood swings and a lot more. This is not a pathogen related disease. It is caused due to hormonal imbalance before the start of menses in women. The level of female hormones i.e. estrogen and progesterone fluctuate inside a woman’s body prior to the menses. They are believed to have an impact on certain chemicals released by the brain. Therefore, women experience these symptoms during this time of their monthly cycle.

You don’t need to depend on strict medication to get rid of these symptoms. They can vanish if you make some changes in your lifestyle. Here are some natural ways to get rid of these symptoms:

  1. Check your diet: In order to enjoy a healthy period, you need to avoid certain food items. Trans fats and hydrogenated fats can increase these symptoms. Cut down on the sugar content of your meal as high sugar level can give birth to some of these symptoms like mood swings, headache, nausea, etc. It is also important to check the water content in your body. It is advisable to avoid salt as too much water retention can be bad. Too much consumption of caffeine can cause depression and anxiety.
  2. Go for a holistic and balanced diet: Women must include sufficient amounts of minerals and vitamins in their diet to avoid PMS. Try eating foods that are rich in magnesium such as bananas and leafy green vegetables. Also consume Vitamin A rich foods, mainly yellow and orange vegetables.
  3. Take up some light exercises: Light aerobic exercises may help you in getting some relief from bloated stomach and pain. But, don’t exert yourself in doing stressful exercises.
  4. Try some heat: Applying a heat pad can provide relief from muscle cramps and abdominal pain. Heat dilates the blood vessels and improves flow of blood through them. This provides relief from any sort of pain.
  5. Drink right: It is true that too much retention of water in the body can worsen PMS. But it is advisable that you drink sufficient amount of water during the periods or before it starts. As experts say, water itself can hinder water retention in your body. Besides water, go for herbal drinks like a cup of hot ginger tea. Some herbal drinks can work wonders in preventing PMS.
  6. Sleep well: Adequate night sleep is a must for menstruating women.
  7. Oil message: Use lavender oil and cypress oil to avoid muscle cramps and tension.

In case you have a concern or query you can always consult an expert & get answers to your questions! 

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