When menstruation approaches, your body prepares itself and for that reason you could notice some physical changes and in your state of mind.But before they tell you that you are unbearable or that your emotions seem to go up and down like a roller coaster and you do not know what to answer, learn about it. Premenstrual Syndrome or PMS is something normal and bearable that happens to many women before the menstrual cycle.
Maybe many times you know that your menstruation is coming because you experience changes in your mood. You may be more sensitive to everything around you without finding an explanation for those sudden changes. It can also be that your partner or your family makes comments about your mood changes. But do not worry! This could be due to the so-called Premenstrual Syndrome or PMS that occurs when menstruation approaches and your body prepares.
The cause of the so-called Premenstrual Syndrome (PMS) seems to be linked to the fluctuation of female hormones (estrogen and progesterone) and their physical and psychological symptoms may include: inflammation (swelling), breast tenderness, fatigue, eating cravings Too much (especially chocolate!), sadness, anxiety, irritability, depression , problems concentrating, changes in mood … Does it sound familiar? The important thing is that you do not let premenstrual syndrome affect your life negatively. There are several things you can do to feel better , including small adjustments in your lifestyle, to overcome these days with a positive attitude. Remember that it is nothing that can not be remedied and that it is something normal that happens to many women.
What can you do to relieve the symptoms of Premenstrual Syndrome or PMS?
- Start by making changes in your diet and eating more frequently but small portions. Do not abuse the salt, as this helps you retain liquids. And when you feel the urge to eat chocolate, try to replace it (I say, so as not to abuse) with healthy carbohydrates such as fruits, vegetables and whole grains.
- It is also recommended that you consume foods with calcium , for example in dairy products (always choosing fat-free or low-fat). Studies show that reducing caffeine, sugar, soy products does not seem to decrease premenstrual symptoms. But you can test if it works in your case.
- There are studies that suggest that taking calcium supplements (maximum 1,200 mg per day) and vitamin B6 can help. However, make sure you take less than 100 mgs. per day of vitamin B6 to avoid neuropathy due to excess vitamin B6. Magnesium (400 mg daily) may help decrease fluid retention and breast tenderness. Iron can also help . If you want to take a multivitamin but take into account the total amount of all the ingredients so that you do not pass.
- Studies using herbs have not shown to be effective so far . And it is always convenient to consult with your doctor to make sure there are no contraindications for you to take them, especially if you are taking other medicines or have a medical problem.
- Do not abuse alcohol (if you are very irritable, avoid it) and exercise. Nothing can help you relax more than a good aerobic workout . Then, you will fall like a stone in bed to do something that is very necessary in the days before menstruation: sleep and rest well. In fact, the ideal is to do 30 minutes of aerobic exercise almost every day of the week, not just before menstruation.
- To reduce stress and maintain a good mood, if possible, incorporate daily relaxation routines such as meditation , yoga or massage. It will make you feel comforted.
- When your period approaches and you become aware of certain behaviors, take note. This will help you stay alert and take the necessary steps so that the SPM does not affect you so intensely. If the physical and / or psychological symptoms are so severe that they prevent you from leading a normal life, then it is best to visit your doctor. He or she can examine you to rule out that it is another problem and / or can prescribe, if necessary, medications that help you with your symptoms according to the severity.
Remember that Premenstrual Syndrome or PMS is a natural part of being a woman and that you should not let yourself be won by it. Follow my recommendations and whenever you feel any symptoms that interfere in your daily life, breathe deeply and make peace with your hormones. After all, they are responsible for the miracle of being a woman.