Premenstrual Syndrome

LEARN ABOUT PREMENSTRUAL SYNDROME AND HOW IT CAN IMPACT YOU

Premenstrual syndrome, or PMS, is a condition that some women experience a few days before their period starts. Premenstrual symptoms are caused by hormonal changes, specifically low estrogen levels, which cause premenstrual stress, skin sensitivity and a little swelling. If you are one of the 73% of women who have this condition, we have good news. There are different types of activities and habits that can help treat PMS. Below we will explain more about PMS and its symptoms.

WHAT ARE THE SYMPTOMS OF PREMENSTRUAL SYNDROME?

PMS can affect you in two ways. On a physical level, it generates changes in appetite, swelling, skin sensitivity, exhaustion, fluid retention and gastrointestinal problems. Other premenstrual symptoms are potential emotional changes such as anxiety, lack of concentration and irritability. These are not limited to certain days of the month, but we have to control them so that they do not intensify before your period starts.

HOW CAN YOU TREAT PREMENSTRUAL SYNDROME?

According to the American College of Obstetricians and Gynecologists, if symptoms are mild to moderate, they can be managed by making a few lifestyle changes.

EXERCISE

There is a relationship between exercise and menstruation. For many women, aerobic exercise relieves premenstrual stress and other symptoms such as fatigue. Some of the recommended activities are brisk walking, biking and swimming; these activities increase heart rate and lung function. The benefits of exercising go beyond premenstrual syndrome, so it is important to include at least 30 minutes of exercise in your daily routine.

FOODS TO FIGHT STRESS

There are certain foods that help combat stress, which can appear at any time. Key nutrients for stress reduction are complex carbohydrates, magnesium and vitamins C and B. These nutrients promote production of tryptophan, an amino acid that keeps nerves in check and regulates the production of serotonin, a neurotransmitter that regulates mood. These foods include whole grains, vegetables and legumes; nuts, such as almonds and walnuts; high-quality protein, such as fish and eggs, along with citrus fruits. You can organize your diet into six small meals throughout the day. This will do more than just give you the energy for the activities that you like the most. It will also keep your blood sugar levels stable and may even help you maintain a healthy weight.

YOGA FOR MENSTRUAL PAIN

Finding new ways to relax and reduce stress can also be helpful in managing PMS. Breathing exercises, meditation and especially yoga will help reduce the effects of your period on your body.

Yoga positions like cat, child, bow, fish and cobra will not only help you stay calm, but will also help reduce abdominal pain, which is one of the most common period symptoms. By putting these tips into practice, you can reduce the effects of PMS on your body, whether you have an irregular menstrual cycle or not. Do not forget to share this information with your friends and acquaintances, basically with all the women you know. You never know whose life might be changed by this information.

BIBLIOGRAPHY from: https://www.fpnsw.org.au/health-information/periods/premenstrual-syndrome Stutzer, Abbie. 13 Yoga Poses for Period Cramps, According to the Experts. Organic Authority. Accessed from: https://www.organicauthority.com/energetic-health/13-yoga-poses-to-relieve-period-cramps-that-are-yoga-expert-approvedNSW Reproductive and sexual health. Premenstrual syndrome. Family Planning NSW. Accessed  Women's Health Care Physicians. Premenstrual syndrome. The American College of Obstetricians and Gynecologists. Accessed from: https://www.acog.org/Patients/Search-Patient-Education-Pamphlets-Spanish/Files/Sindrome-premenstrual