7 Ways To Manage Premenstrual Syndrome Symptoms

Headaches, bloating, cramps, and mood swings are among the most common Premenstrual Syndrome. For some, these symptoms are a minor inconvenience. For others, the symptoms can be so severe that they miss work or school. Most females experience some degree of Premenstrual Syndrome. Over 90% report experiencing Premenstrual Syndrome (Trusted Source: Office on Women's Health) symptoms a week or two before their period. In this blog, we look at PMS, including its symptoms, causes, treatments, and tips for coping. We also discuss when a person should see a doctor about their symptoms.

What is Premenstrual Syndrome?

Premenstrual Syndrome refers to a wide range of psychological and physical signs that people experience before their menstrual period. The specific cause of Premenstrual Syndrome is uncertain. The symptoms, however, are most likely caused by natural variations in hormone levels, particularly oestrogen, and progesterone, in the week or two before menstruation. Following ovulation, oestrogen and progesterone levels drop significantly. This could be a crucial factor in the onset of Premenstrual Syndrome. A decrease in oestrogen levels may impact a person's levels of serotonin. Premenstrual Syndrome impacts serotonin, a brain chemical that regulates mood, sleep, and hunger. Severe or debilitating Premenstrual Syndrome are uncommon and may suggest an underlying health problem. Speak with a doctor if you have severe Premenstrual Syndrome.

Symptoms of Premenstrual Syndrome

Premenstrual Syndrome symptoms vary from moderate to severe. Some people have their periods without any Premenstrual Syndrome at all. For some, however, Premenstrual Syndrome can have a substantial impact on their capacity to undertake routine tasks, thus lowering their quality of life.

• Physical symptoms of Premenstrual Syndrome can include:
• changes in appetite, such as food cravings
• tender or swollen breasts
• weight gain
• abdominal bloating
• painful in the lower abdomen or menstrual cramps
• constipation or diarrhoea
• headaches
• fatigue
• oily skin
• acne, pimple breakouts, and other skin symptoms

Psychological symptoms of Premenstrual Syndrome may include:

• low mood
• feeling tearful or crying
• irritability or anger
• depression
• increased anxiety
• mood swings
• social withdrawal
• problems sleeping, such as insomnia
• difficulty concentrating
• decreased libido

People suffering from Premenstrual Syndrome may also have worsening symptoms of diseases such as diabetes, depression, and inflammatory bowel syndrome. Additionally, age can influence the severity of Premenstrual Syndrome. People may suffer severe Premenstrual Syndrome during perimenopause, the transitional period that precedes menopause.

How can be sure it's Premenstrual Syndrome?

People may not realize straight away that their symptoms are related to menstruation, especially if they have an irregular cycle. Keeping a diary of when symptoms occur can help a person notice patterns. If symptoms occur at roughly the same time each month, or at the same stage in a person’s menstrual cycle, they may be due to Premenstrual Syndrome. If not, the symptoms may have another cause. Severe or debilitating Premenstrual Syndrome are not common. Speak to a doctor if Premenstrual Syndrome gets in the way of daily life. In some cases, severe symptoms may indicate premenstrual dysphoric disorder (PMDD) or another medical condition. Some conditions affecting the reproductive system, such as endometriosis and polycystic ovary syndrome, can cause severe Premenstrual Syndrome. 

A doctor can help treat these conditions and reduce a person’s symptom frequency and severity.  People may want to consider seeing a doctor if their Premenstrual Syndrome does not improve after trying over-the-counter (OTC) medications, home remedies, or lifestyle changes. Sometimes, taking hormonal contraception can give rise to premenstrual-like symptoms. This is because these drugs change the levels of hormones in the body. These symptoms may be less predictable depending on the type of contraception a person is using. People may notice their symptoms get better after they change birth control.

How can I manage Premenstrual Syndrome?

The power is (mostly) in your hands. Addressing lifestyle variables alone may help relieve most mild to moderate Premenstrual Syndrome. If not, consider taking a Premenstrual Syndrome medicine. Here are some tips to get you started.

• Get Moving: You don't need us to remind you about the health benefits of regular exercise. They discovered that women who undertake little or no exercise are more likely to experience Premenstrual Syndrome. Every week, aim for 150 minutes of moderate-intensity aerobic activity, such as walking, swimming, and cycling. This will help with low mood and fatigue.
• Lose excess weight: It turns out that size is important when it comes to Premenstrual Syndrome. According to studies, obese women (those with a BMI greater than 30) are more prone to have Premenstrual Syndrome. What's the reason? It could be due to the complex mechanism by which fat elevates oestrogen levels in the body. Try these weight-loss methods for a successful strategy to lose those extra pounds.
• Keep calm and relax: Stress has been linked to increased Premenstrual Syndrome. According to studies, it can worsen emotional symptoms like despair, anxiety attacks, and sobbing. "Reduce stress by engaging in more stretching and breathing exercises, such as yoga and Pilates.
• Stop smoking: "Smoking is a risk factor for Premenstrual Syndrome. When you're craving a cigarette, try nutritious munchies.
• Sleep tight: We are all aware of the health benefits of getting enough sleep, but when Narcos on catch-up is so appealing, when was the last time you met your bedtime goal? "Make sleep a priority and aim for at least seven hours each night."A lack of sleep has been related to melancholy and anxiety, and it can exacerbate Premenstrual Syndrome including mood swings." Try these three methods for getting better sleep.
• Go teetotal: "Kerbing alcohol can help with Premenstrual Syndrome. Why? For starters, you'll consume fewer sweets, which raise blood glucose levels and cause mood swings and cravings. Reduce your weekly intake to no more than 14 units.
• Hydrate: Not drinking enough water can make period pains worse. This increases the probability of bloating. Anyway, with 7 cool water bottles this gorgeous, you have no excuses.

Follow A Healthy Diet

• Green vegetables: According to NAPS, they are a vital source of magnesium, which is frequently lacking in Premenstrual Syndrome patients, as well as folic acid, which is necessary for hormone balance. They are also high in fibre.
• Healthy fats: Oily fish like salmon, mackerel, and sardines, as well as linseeds and pumpkin seeds, can help with Premenstrual Syndrome and period pain. You may thank their anti-inflammatory qualities for that.
• Yoghurt: Women who eat four servings of low-fat dairy per day are less likely to have Premenstrual Syndrome. It's due to the vitamin D and calcium levels. Dairy-free? Cabbage, kale, broccoli, and mushrooms are all good sources.
• Wholegrain rye bread: This is not just high in fibre, which is fantastic for avoiding hunger pangs, but it is also a slow-release carbohydrate. Which means? There are no blood sugar surges that cause Premenstrual Syndrome including cravings, mood changes, and weight gain. Sweet potatoes will also do the job.

Conclusion

Managing Premenstrual Syndrome effectively involves applying a variety of tactics to relieve discomfort and improve overall well-being. First, dietary changes such as caffeine reduction and increased intake of fruits, vegetables, and whole grains might help balance hormonal swings and alleviate symptoms. Second, regular exercise releases endorphins, which reduce stress while also relieving Premenstrual Syndrome-related mood swings and physical discomfort. Third, relaxation practices like yoga, meditation, and deep breathing exercises can help you achieve mental clarity and emotional equilibrium. Fourth, getting enough sleep can help balance hormone levels and boost mood and energy levels. Finally, getting expert help, whether through therapy, medicine, or alternative therapies like acupuncture, can provide targeted relief for severe symptoms. Individuals who use a comprehensive strategy that covers physical, mental, and emotional factors can effectively manage Premenstrual Syndrome and improve their quality of life.