9 Effective Tips to Overcome Premenstrual Syndrome

There are three Cs that can sum up Premenstrual Syndrome (PMS)- Cramps, Cravings, and Change in moods. Every month as women approach their periods, this syndrome interferes with their daily schedule and leaves them weary. So, is there anything one can do to overcome this trouble? Fortunately, there are ways that can help you prepare better in advance for coping up with Premenstrual Syndrome.

Some of the most effective ones are discussed below-

1. Stay active as much as possible
   

   
   Getting cozy inside the blanket with a hot cup of chocolate milk is really comforting just before your periods. But little do we realize that the exact opposite is what the body requires. Sadness and anxiety are some of the common symptoms of PMS. Aerobic exercise is one type of activity that can help women overcome these symptoms. There are other fun activities such as dancing, jogging, swimming, or brisk walking that can help a woman get relief from the common symptoms of PMS. But, remember not to exhaust yourself while staying active.

2. A healthy diet is absolutely necessary

   Do’s	Don’ts
   Eat high-quality calcium foods	Don’t skip any meal
   Incorporate whole grains, lean protein, fruits, and vegetables in your diet	Don’t consume added sugars as it can contribute to bloating and impact the mood
   Keep an eye on what you are drinking	Don’t eat high-salt diet
   Take a healthy dose of vitamins	Don’t eat fatty foods that can make the cramps worse

   Also Read: Foods that can actually Delay your Periods Naturally

3. Keep a check on alcohol and caffeine consumption

   
   We all want to munch on a bar of chocolate to soothe out the pain on our period days. But we fail to understand how damaging it can be on our periods. Alcohol and caffeine products tend to dehydrate your body. Limit your coffee breaks from three to one. The caffeine can worsen the period cramps by narrowing the blood vessels. Keep an attentive eye on the intake of your daily coffee, tea, cocoa, and chocolate.

4. Take some time to relax
   

   
   We all want to hit the bed with a relaxed mind after a day’s hard work. But due to tight schedules and deadlines, we are stressed and anxious even when we go to bed. So it is best to keep some relaxing techniques handy. Take out some time to do some stretching exercises such as yoga or tai chi. Any aching muscles or joints can be cured with acupuncture, massage, and chiropractic care. So the next time you are PMSing, just remember these two words “Just Relax”.

   Also Read: How Does Meditation and Home Remedies Help with Irregular Periods?

5. Don’t give up on cravings
   

   Every woman ‘crave’ their favorite delicacy when they are PMSing. You feel like gobbling on a slice of pizza with favorite toppings or trying out the new flavor of ice cream that has come out. But all these junks, especially rich in salts or sugars are unhealthy. Period. Swapping the whole protein meal with a carbohydrate-rich one is what gynecologists suggest. For women suffering from PCOS, these unhealthy snacks contribute to weight gain which in turn affects the symptoms of PCOS.

6. Medication is the last resort
   

   
   This is recommended only when the symptoms of PMS such as cramps or irritation, breast tenderness, head/backaches go out of hands. The symptoms of PMS are severe in women who are already suffering from other conditions such as endometriosis, PCOS, etc. Remember that it is important to consult with the doctor before taking any type of medication such as pain relievers or stress relievers.

7. ‘Supplement’ your diet
   

   
   Maintaining a healthy diet is absolutely necessary. But to get the right nourishment during PMS days, it is important that you do take some supplements. Vitamins and calcium supplements are every woman’s best friend. Moreover, healthy fatty acids such as Omega 3 and linoleic acid can reduce irritability and cramps. Our Pristyn Care gynecologists suggest the following supplements for women with PMS-
   -Calcium
   -Magnesium
   -Vitamin B6
   -Vitamin E

8. Manage the stress

   Along with activeness, make sure to get sufficient rest and adequate hours of sleep. Managing and handling stressful situations is much harder to practice than to say. Sometimes you have to make a conscious effort to reduce the stress level. You can practice deep breathing, meditation, yoga but reading a book or pouring your thoughts in the diary can help relieve stress better. (Also Read: Yoga Poses For Every Woman )

   Why not some herbal remedies?

   Want to go more natural during your PMSing days? Fortunately, there are some remedies that can help to overcome the cramps and mood swings. But here is the thing. As these are natural products, their efficacy might differ. What might work for others might not work for you. Some of the natural products that you can try are-
   -Black cohosh
   -Chasteberry
   -Evening Primrose oil
   -Ginger
   -Raspberry leaf
   -Dandelion

9. Time to visit the Gynecologist

When all the above-mentioned tips are not working then it’s time to seek some professional help. PMS symptoms can range from mild to severe and vary from one person to another. The gynecologist might suggest better ways to tackle the situation. 

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