We usually call it premenstrual syndrome or premenstrual syndrome [PMS], a stage that almost every young adult female and female experience every month. Studies have shown that about 85% of women worldwide experience physical and emotional symptoms associated with PMS every month; 3% to 8% experience some extreme forms of physical and emotional stress. PMS is usually performed one or two weeks before the start of the menstrual cycle.

Symptoms of PMS:

PMS is not fun! Symptoms associated with PMS variability from a range of body to mood changes –

• Constant food cravings
• mood swings
• headache
• Muscle spasm
• Back pain
• fatigue
• Mild depression
• Bloating
• Breast swelling and tenderness

These are some of the most common symptoms that women complain about during PMS.

Factors that lead to PMS:

There is no specific reason to understand why women have PMS before each menstrual cycle; however, there may be many factors attributable to PMS –

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Hormonal changes from

 – Estrogen and progesterone levels rise and fall before/ during the menstrual cycle
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chemical reaction from

 – Ovarian steroids regulate activity in certain parts of the brain associated with PMS.
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Changing lifestyle from

 – If you live an unhealthy lifestyle, you may encounter extreme forms of PMS. Smoking, drinking, drinking too much caffeine, and lack of vitamins and minerals in the diet are some of the factors.
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Overweight and lack of exercise from

 – Obese women are often found to experience higher levels of premenstrual syndrome. In addition, physical inactivity can lead to PMS.

Health methods for treating PMS:

Follow a healthy lifestyle and exercise regularly to over-control your PMS –

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Smaller meals from

 – We often feel bloated during the PMS period. Therefore, it is recommended to eat 4-6 times in smaller portions in one day. You will feel less bloated and full.
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Limit salt and sugar from

 – This is our desire for salty and sugary food, especially during this time. Limit sodium intake to prevent fluid retention and bloated sensation. Excess sugar [candies, biscuits, jams and jellies, pies, cakes, candies] can cause rapid fluctuations in blood sugar, which can exacerbate mood and irritability.
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Increase complex carbohydrate and fiber intake from

 – Whole grains and beans, brown rice, fruits and vegetables are dedicated to enhancing mood and controlling unhealthy cravings.
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Say no to desire from

 – Frequently elevating our emotions and getting rid of body stress, we are eager to package foods rich in unsaturated fats and processed carbohydrates such as French fries, biscuits and processed cold cuts. These delicious snacks cause excessive eating and disrupt our digestive system.
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Calcium intake from

 – Calcium-rich diets are indispensable nutrients in women's diets anyway. However, during PMS, an increase in dietary calcium intake has been shown to reduce mood swings and depression, fluid retention and pain. You may also consider taking some calcium supplements under the doctor's prescription.
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Limit caffeine and alcohol from

 – These days you may need to think twice before filling the cup with your favorite coffee. Or you may need a glass of juice or mock one of them. It turns out that caffeine and alcohol can increase stress and tension while worsening PMS pain.
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Exercise every day from

 – Enjoy aerobics and aerobic training [running, jogging, brisk walking or swimming] these days. These exercises set the rhythm of the heart and relieve anxiety and stress. It also helps to maintain weight at this stage.
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Relax from

 – Spend some time for yourself and enjoy a spa or massage day. Relax your body and make you feel better.
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Spend time from

 – Good companies create miracles under emotional stress. Spend some time with your friends or loved ones. Do what you like to do the most, you will eventually forget half of the symptoms of PMS.

PMS – a healthy way to treat symptoms was originally published on Spring