PMS - Facts You Need To Be Aware Of!

PMS or Premenstrual Syndrome often occurs in females a few days before onset of menstruation. Though, its cause is still unclear, but it is linked with fluctuation in estrogen and progesterone during luteal phase of menstrual cycle of 28 days. PMS is characterized by moodiness, bloating, food craving, weight gain fatigue, breast tenderness, mild to severe headache, acne, crying for no reasons, change in sex drive, sleep pattern. It is often manageable or the lady accepts it as a part of the process or takes medical advice or medicine.

PMS symptoms sometimes overlaps with other health issues such as

1. Depression
2. Anxiety disorder
3. Diabetes
4. Thyroid
5. Irritable bowel syndrome
6. Chronic fatigue syndrome
7. Dysmenorrhea
8. Endometriosis 

PMS is often aggravated by exposure of the body by xenobiotics and endocrine disruptors compounds (EDC). Plastics, pollution, paraben, bromides, antibiotics, cosmetics, chemicals in food chain, household cleaner and different radiations can act as EDCs. Hormones particularly the female hormones more sensitive to EDCs often pose risk of hormone imbalances. PMS symptoms are aggravated by excessive consumption of salt, sugar, processed foods, trans fats and alcohol.

On the other hands the lady unknowingly craves for sugar-laden foods, spicy foods and other items. Actually craving is a manifestation of the body’s attempt to increase serotonin level to improve mood and relaxation. Increased consumption of forbidden foods causes spike in insulin level and water retention in the body. Vitamin and mineral deficiencies are frequently associated with intense symptoms of PMS.

Nutritionally, high protein, high fibre, B vitamins particularly thiamine, riboflavin, niacin, vitamin B6, folate and vitamin B12, and the vitamin C, E, D and minerals like calcium, magnesium and potassium are crucial in reducing the PMS symptoms. These nutrients help to synthesize and secrete adequate amount of needed hormones and neurotransmitters. In addition exercise play significant role in reducing PMS.

Further Cognitive Behavioural Therapy (CBT) is great support to reduce moodiness and anxiety associated with PMS. Every adolescent girl and women is advised to add foods like banana, pumpkin seeds, sunflower seeds, milk, spinach, broccoli, cardamom, and beet, green leafy vegetables before and during periods for better reproductive health and reduce the symptoms of PMS like bloating, irritability, moodiness and other health issues.

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