The levels of estrogen and progesterone in the body increase during a certain time of the month for a woman. This usually occurs before her menses and affects not only her physical health but also her emotional health and behavior. PMS symptoms can cause mood swings, anxiety, and irritability. Fortunately, you can reduce PMS symptoms by making some lifestyle changes and with medication and supplements.
Below are some ways through which you can reduce PMS symptoms:
Physical activity can alter mood, improve depression and reduce fatigue. Happy hormones—endorphins – are released when you exercise and may reduce PMS symptoms that are a result of severe hormone changes. Exercise helps relieve cramps and bloating.
For this reason, engage in brisk walking, swimming, cycling, or any other aerobic activity for a minimum of 30 minutes.
MODIFY YOUR DIET
- Don’t skip breakfast because if you are already feeling down because of PMS, then skipping this meal will only worsen the symptoms as blood sugar levels will decrease.
- To reduce PMS symptoms, reduce intake of salt and salty foods as that reduces bloating and water retention.
- Research has shown that women who have a B-vitamin rich diet have reduced PMS symptoms. For this reason, include fortified bread and cereal into your diet. Also, be generous with fiber-packed fruits and vegetables. Make whole-grain—rye bread, oatmeal and brown— a regular diet option.
- Remove caffeine and alcohol from your diet.
- Do not have access sugar. While you might be craving sugar during PMS, do not overload on it as that is a result of hormonal changes.
- Have foods that are rich in calcium to reduce PMS symptoms. If you cannot take in foods high in this content, you can opt for supplements.
SUPPLEMENTS AND MEDICATION
You can also opt for certain over the counter medications to reduce PMS symptoms.
- Calcium supplements (600 mg a day)—these supplements work wonders to reduce fatigue and mood symptoms of those suffering from PMS symptoms.
- Vitamin D supplements— Research has found a correlation between PMS symptoms and inadequate blood levels of Vitamin D. Hence, taking such supplements will reduce the risk of developing PMS symptoms.
- Magnesium (400 to 600 mg a day) — this supplement is recommended for women who crave sugar as a PMS symptom. Magnesium plays vital roles in health and helps in sleep, bowel regularity, and energy. A double-blind study proved that magnesium tablets can alleviate PMS headaches. B6 vitamins (50 to 1000 mg a day) with magnesium supplements reduce cravings, stress, nausea, back pain, bloating, breast pain, and fluid retention.
- Progesterone cream and oral contraceptives are also used by many women to reduce PMS symptoms.
- Ibuprofen and naproxen are suitable for reducing PMS symptoms. Aspirin is not recommended as it can elongate and enhance the severity of menstrual bleeding.
PMS symptoms can be horrible and painful. Even though many women go through such symptoms, it does not mean that you just accept them. Engage in the methods above and reduce PMS symptoms to have a healthy life and symptom-free life.