Premenstrual syndrome (PMS) refers to physical and
emotional symptoms that occur in the one to two weeks before
a woman's period. Up to
80% women report having some symptoms prior to menstruation. Common
symptoms include abdominal bloating, acne, tender breasts, sore breasts,
feeling tired, irritability, and emotional changes. Common emotional
and non-specific symptoms include stress, anxiety, difficulty
with sleep, headache, feeling tired, mood swings, increased
emotional sensitivity, and changes in interest in sex.
Often symptoms are present
for around six days. PMS do not occur during pregnancy or
following menopause. The causes of PMS are not clear, but several factors
may be involved. Changes in hormones during the menstrual cycle seem
to be an important factor.
You can’t cure PMS, but you can take steps to ease your
symptoms. If you have a mild or moderate form of premenstrual syndrome, the
treatment options include:
☛Heat helps to relax the
contracting muscles in your uterus, which is the cause for your pain. There are
many over-the-counter heating patches and pads, such as ThermaCare, Bengay, or
electric, reusable ones. Or, even taking a regular plastic bottle with hot
water and applying it to your abdomen is an alternative .
☛In the days
before your period is not bad to eat a raw onion. This plant can favorably affect the
regulation of female hormones as well as reduce PMS.
☛Drink chamomile tea help
to decrease the prostaglandin production, thus relieving menstrual cramps.
☛Eating a balanced diet to improve your
overall health and energy level, which means eating plenty of fruits and
vegetables that specially contain Calcium, Vitamin D, Vitamin B6, Magnesium and
Folic Acid. It will reduce bloating, cramps and mood swings.
Bring better mood you may take foods that contain serotonin. Serotonin is an important chemical in the human body. Studies
show that serotonin levels can have an effect on mood feeling good. Serotonin
is synthesized from tryptophan. You can try eating foods that contain high tryptophan.
Such as Egg, Cheese, Pineapples, Tofu,
Salmon, Nuts and seeds, Turkey.
☛ Taking supplements, such as vitamin D, folic acid, vitamin B-6, calcium(1200 mg a day)
and magnesium(200 to 400 mg
daily) to reduce bloating, cramps and mood swings.
☛Reducing your intake of sugar, salt,
caffeine, and alcohol also help to reduce PMS.
☛Sleeping at least
8 hours per night to reduce fatigue.
☛Exercising to decrease bloating and
improve your mental health.
☛Reducing stress, such as yoga, reading
or enjoying relaxation music.
.✪Medication :
☛NSAIDs such as
ibuprofen and naproxen relieve premenstrual pain and cramps and
reduce menstrual bleeding. Try to start taking an NSAID 1 or 2 days before you
expect pain to start. NSAIDs work best when taken before and at regular
intervals throughout the premenstrual pain period.
☛SSRIs such as citalopram, fluoxetine, and
paroxetine may help relieve physical and emotional symptoms of PMS.
☛A low-estrogen birth control pill such as YAZ
or Yasmin may help relieve symptoms of severe PMS or PMDD.
☛Other types of birth control pills (estrogen-progestin) are
widely prescribed for PMS. They may improve bloating, headache, belly
pain, and breast tenderness in some women. But other women may have
worse symptoms or develop mood problems.
You should take medications after
speaking with your doctor.
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great healthy life!
Reference : https://goo.gl/SQWjFk
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