Effective Ways to Treat Premenstrual Symptom



 

Premenstrual symptoms (PMS) affect 70% of women globally.  This experience is a combination of physical and emotional symptoms that affect women a week or two before their period. They are different for every woman, some can have one or two mild symptoms, while others can have severe symptoms that might need medical interventions. 

 

PMS physical symptoms can include bloating, cramps, headaches, tender breasts, low tolerance for light and noise, and sharp back and pelvic pains. On the other side, PMS emotional symptoms include tiredness, sleeping problems, depression, anxiety, mood swings, trouble in concentration and a decrease in sexual activity. Unfortunately, these symptoms may cause some women real problems in their work and personal life. Thus, we gathered some effective ways or steps you can take to best treat your PMS symptoms and have control over your life. 

  1. Monitor Period 

The best way to work on managing your PMS symptoms is to monitor and understand your own unique pattern. What changes do your body and mood encounter a week or two before your period? Are you more vulnerable to physical or mental indications? 

 

Some months will be easier on you than others, so by tracking your symptoms and lifestyle, you can determine what can help you. The easiest way to do that is by tracking your period and symptoms every day on a menstrual app on your phone. You will be able to reflect and analyze it easier, especially if you have severe symptoms and will need to talk it out with your healthcare provider. 

  1. Dietary Supplements 

Premenstrual symptoms are the effect of temporary hormonal imbalances in the female body.  Although they cannot be cured, they can definitely be decreased by consuming the right dietary supplements. As advised by the professionals at https://www.patchmd.com/pms-supplements-for-pms-symptoms.html, the best PMS supplements should contain the right amount of vitamins and essential minerals that can support your body while on your period; such as vitamin B6, vitamin D, calcium, iron, and magnesium. 

 

Recent studies show that vitamin B6 can help with emotional PMS symptoms such as mood swings, depression, and overall tiredness. Also, calcium can have a helping hand in those emotional signs too, in addition to easing some physical signs such as breast tenderness, bloating, joint and muscle pains. On the other hand, other studies showed that many women that deal with harsh PMS signs are all suffering from magnesium deficiency, and consuming it regularly with B6 will ease their symptoms considerably.

 

Each woman has her own natural remedies that work on her symptoms effectively, such as evening primrose oil, chaste berry fruit extract, wild yam, and flax seeds. While some will work for you, others will not, it is at the end a personal experience. 

  1. Dietary Changes

Unfortunately, a bad diet contributes to the severity level of PMS symptoms. If you do not watch what you eat regularly then at least monitor what you put in your body 2 weeks in advance of your period due date. In those 2 weeks avoid high sugar intake, salty foods, refined flour, processed foods, decrease caffeine and alcohol intake, and cut out all dairy and gluten products. Try to have a healthy regiment full of protein, vegetables, nuts, seeds, and beans. Make sure you never skip meals or overeat during the day. 

  1. Exercise

Our body movements and exercising are responsible for our physical and mental well-being. Especially for women, it can help in balancing hormones and release stress. This is because exercising regularly will increase your blood circulation, releasing endorphins that can reduce your perception of pain, in addition to making you feel happy. Also, it will increase your bloating or water retention that you will sweat out during your practice. 

  1. Yoga and Meditation

If you are not into high-intensity workouts, you can try pilates or yoga. Many women find that practicing yoga regularly for a month and at least 3 days a week, have helped their body overcome PMS symptoms greatly. 

 

Learn to take deep breaths, exhale and inhale mindfully, and meditate. Meditation is a great way to release the stress that women may face in their lives. These techniques can balance your hormonal levels and can eliminate any emotional PMS symptoms you may face.

 

  1. Cognitive Behavioral Therapy 

Some women may experience severe depression, mood swings, and uncontrollable anger a day or two before their period, and as soon as it arrives, their mood shifts back to normal. If it sounds familiar, then try out cognitive behavioral therapy.  It is recommended by many health care providers and gynecologists and considered to be one of the most effective ways to ease many kinds of emotional symptoms caused by your menstrual cycle. 

 

Cognitive therapy can help women identify and learn how to manage negative thoughts that can come crawling up their brains during their menstrual cycle. A therapist will help you identify the exact situations and thought patterns that will trigger any negative feelings you may have and how to control them. Recent studies have shown that cognitive therapy can be as effective as antidepressant medications. 

  1. Hormonal Contraceptives 

Luckily, women who consume hormonal contraceptives have found it helps their body avoid PMS symptoms. Therefore, many women choose to treat their premenstrual symptoms by consuming hormonal contraceptives. How does that work? Simply most hormonal birth controls prevent real ovulation, thus preventing any ovulation-related hormonal changes, thus decreasing PMS symptoms. 

  1. Enough Sleep

Although it might not sound like a treatment to you, it is as important as eating well and exercising. Having enough sleep every day will empower your body and stabilize your hormones most of the time before your menstrual cycle. In the end, a tired body is definitely weak to hold up to any pain or hormonal changes. 

 

The bottom line, premenstrual symptoms happens because women’s bodies are sensitive to the fluctuations of the progesterone and the estrogen hormone. Since this sensitivity may vary from every woman to another, symptoms will vary too. Consider it as a personal experience and try to figure out what can help you by starting with period monitoring, eating healthy, and trying the mentioned above ways to treat your symptoms.