Most women are familiar with the unpleasant physical state that comes before their monthly period. A general feeling of lethargy and irritability. This condition is known as premenstrual syndrome (PMS). And while this is a natural part of our monthly cycle, it can be managed.
- The most common PMS symptoms are:
- Irritability
- Alternating sadness and rage
- Craving sugary/ fatty foods
- Depression
- Physical pain e.g. breast tenderness, lower back pain
- Crying/ oversensitivity
- Feeling nervous and anxious
PMS can be managed both by medication and small changes to one’s daily routine. This involves measures such as:
Small, frequent meals. Rather than two or three big meals, eat small meals throughout the day. A large meal, particularly one high in fast- release carbohydrates, can cause blood sugar swings, which could worsen PMS. Frequent crying & irritability during this time is usually caused by low blood sugar. Try to eat six small meals a day to keep your blood sugar levels steady.
Stress management. Stress can make severe PMS symptoms worse. Relaxation techniques such as meditation, deep breathing, and yoga help to alleviate stress. If you suffer from severe mood swings, try out individual or group therapy.
Calcium supplements. A number of studies have shown that getting plenty of calcium can help ease mood changes related to severe PMS. However before rushing to purchase supplements, get proper advice from your doctor.
Diuretics
If you experience bloating in the hands, feet, face, or stomach, look into using diuretics. These prescription drugs help the body get rid of excess water by boosting urine output. Consult your doctor before using diuretics since they can worsen ailments such as urinary incontinence, and constipation.
Exercise. Working out might be the thing that you least feel like doing when PMS hits, but it’s actually beneficial. Physical activity can lift moods and improve depression. Exercise releases endorphins (neurotransmitters that contribute to good moods) which help counteract some of the hormone changes that may trigger severe PMS. In addition, workouts boost energy and help relieve cramps and bloating. Choose an activity depending on your ability- walking, running, bicycling, hiking, swimming, etc.
Pain relievers
For pain such as cramping, breast tenderness, backaches, or headaches, pain relievers such as ibuprofen, bascopan, naproxen, Pamprin and Midol provide some relief.
Avoid caffeine, alcohol, and sweets. Caffeine can increase anxiety, nervousness, and insomnia. Try to avoid coffee and other caffeinated drinks for two weeks before your period. Reduce your alcohol intake (alcohol acts as a depressant). PMS comes with craving for sugary foods, but processed sugar in candy, soda, biscuits, cause mood swings associated with blood sugar fluctuations.
