PMS! HOW TO REDUCE SYMPTOMS!

You know that time of the month is coming up, and while you are dreading the cramps, head and body aches, sleepless nights, random hot flushes, mood swings and the sneezes that release a waterfall; you know that it also means PMS is about to strike. Not every woman experiences Premenstrual Syndrome (PMS) but as many as 3 in 4 women do. The symptoms are a range of mental and physical changes to the body including tender breasts and bloating or irritable behaviour and increased cravings. It is something we as women can’t control, nevertheless, we can make small changes within our day to day life to reduce the symptoms and overall improve the experience.

Common Symptoms

Physically

· Bloating or weight gain

· Swollen or tender breasts

· Menstrual Cramping

· Constipation or diarrhoea

· Head and Body Aches

Emotionally & Mentally

· Irritable Behaviour

· Appetite Changes

· Fatigue

· Sleep Pattern Problems

· Mood swings

· Decreased Libido

· Stress or Anxiety

· Felling of sad

· Decreased Concentration

· Emotional Crying

Treatment For You

Exercise

Any form of physical activity can dramatically change your mood. Hormones called endorphins are released when exercising, this is a “feel-good brain chemical”. This hormone could help to reverse or counteract the effects of PMS on your emotional and mental well-being. Try to exercise 3-4 times per week even if it is for a short period of time.

Eat Properly

Eating 3-4 smaller healthier meals or snacks throughout the day rather than two or three big unhealthy meals also will assist with easing PMS symptoms. This helps to regulate your blood sugar levels. Avoid indulging on foods and drinks containing alcohol, high caffeine, salt and sugar concentrations up to 1-2 weeks before your period.

Hormonal Contraception

Hormonal Contraception is prescribed medication aimed at stopping ovulation, so you don’t get pregnant! In most cases it may bring relief from PMS symptoms as well. Although contraception isn’t for every women and this is ok, there is several other options available! However, it does significantly improve PMS and Menstrual Symptoms for most women. In most cases contraception like the pill and the rod reduces or completely stops cramping and headaches along with making your period significantly lighter!

Primrose Oil

Primrose is a plant native to North and South America. When its flowers are extracted for oils, they have many natural benefits to the body; one of which is assisting with PMS symptoms. It is used to help ease moodiness and calm anxiety along with ease breast pain and hot flushes.

Get Enough Sleep

Getting enough sleep ensures the body can function adequately. In the time the body is resting your brain is still working to repair and refresh yourself for the next day, including blood sugar regulation and hormone release. Ensuring these are regulated properly is crucial to minimising the effects of PMS. Try to get about eight hours of sleep each night. Lack of sleep is linked to depression and anxiety and can make PMS symptoms worse.

Minerals & Vitamins

Vitamin B6 Supplements

It has been found that Vitamin B6 may help relieve some PMS symptoms including mood swings, irritability, bloating and stress/anxiety. If you don’t wish to take supplements, Vitamin B6 can be found in foods such as fish and poultry.

Magnesium Supplements

Magnesium has been proven to dismiss PMS symptoms, mainly migraines. If you don’t wish to take supplements magnesium is found in green leafy vegetables, whole grains and some fruits.

Calcium Supplements

Studies have found a link between increased calcium and the reduction of some PMS symptoms such as fatigue and tiredness, cravings and in some cases mood swings. If you don’t wish to take a supplement you can find calcium in milk, yogurt, and cheese.

Omega-3 Supplements

Studies show that increasing polyunsaturated fatty acids (omega-3 & 6) within your diet by only a few grams help to reduce cramps. Good sources of polyunsaturated fatty acids include oily fish (salmon and tuna), nuts and green leafy vegetables.

Remember as women our bodies are phenomenal, we are perfectly made to create life! So even though it isn't the best to go through the monthly experience we need to be grateful for our amazing bodies!

Good Luck Next Month …