Premenstrual syndrome and how to manage it
Premenstrual syndrome (PMS) is a phenomenon that affects many women around the world. This set of physical and emotional symptoms occurs in the second half of the menstrual cycle and can significantly impact the quality of life. But what exactly is PMS and how can you cope with it?
What is premenstrual syndrome?
Premenstrual syndrome includes a range of symptoms that occur one to two weeks before menstruation. These symptoms can be physical, such as bloating, breast tenderness, headaches, fatigue, and changes in appetite. Emotional and psychological symptoms include irritability, anxiety, depression, mood swings, and difficulty concentrating.
The exact cause of PMS is not entirely clear, but scientists believe that hormonal imbalance, particularly fluctuations in estrogen and progesterone levels, plays a major role. Stress, poor diet, and lack of exercise can worsen symptoms.
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How to manage PMS?
If you are one of the many women who suffer from PMS, the following tips may help you manage the symptoms and improve your quality of life.
A balanced diet rich in fresh fruits, vegetables, whole grains, and proteins can help alleviate PMS symptoms. Avoid excessive intake of salt, sugar, and caffeine, which can worsen bloating and irritability. Incorporate foods rich in calcium and vitamin D into your diet, as they may help reduce the intensity of symptoms.
Physical activity is a great way to reduce stress and improve mood. Exercise releases endorphins, which act as natural painkillers and enhance mood. Incorporate regular movement into your daily routine, such as walking, running, yoga, or swimming.
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Quality sleep is key to managing PMS. Try to maintain a regular sleep schedule and allow enough time for rest. Relaxation techniques, such as meditation, deep breathing, or aromatherapy, can help improve sleep quality and reduce stress.
Some women find relief from PMS by taking natural dietary supplements. Magnesium, vitamin B6, and herbs such as St. John's wort or evening primrose oil may help alleviate symptoms. However, always consult your doctor before starting any supplements.
Drinking enough water is important for maintaining balance in the body. Dehydration can worsen some PMS symptoms, such as bloating and fatigue. Aim to drink at least eight glasses of water a day and avoid excessive intake of alcohol and sugary drinks.
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Sharing your experiences with other women who also suffer from PMS can be very helpful. Support from friends and family is crucial. Don't hesitate to openly discuss your feelings and needs. When you feel pressured, it’s important to have someone who listens to you and provides emotional support.
Premenstrual syndrome can be challenging, but with the right measures, symptoms can be alleviated, allowing you to live a fulfilling life. Every woman is unique, and what works for one may not necessarily work for another. Try different methods and find what suits you best. And in the end, don't we all deserve to live without pain and discomfort?
If PMS symptoms become too bothersome, don't hesitate to consult your doctor. The doctor can recommend appropriate treatments or advise on further steps that may help you feel better.
