PMS symptoms affect over 90% of women and start before menstruation. Usually, symptoms occur 5 to 10 days before your period. Once the menstruation begins PMS symptoms often disappear or maybe last for another 2-3 days.
PMS or Premenstrual Syndrome is a combination of physical, behavioral, and emotional symptoms. It can also occur after ovulation due to the
Not all women experience PMS symptoms as some women get their period without having any signs of PMS or maybe having
The symptoms can be really severe for some women and keep them from doing any activity.
Causes Of PMS Symptoms
What causes PMS Symptoms is still unknown but researchers believe that some factors can contribute to this condition :
- Progesterone levels increase during the second half of the menstrual cycle and before your period comes, estrogen and progesterone levels drop.
- Fluctuations of serotonin which is thought to be a contributor to mood states so low serotonin levels may lead you to
feeltired, depressed, anxious or have sleep problems.
PMS Symptoms Can Get Worse When You :
- Drink too much alcohol
- Eat too much salt or sugar
- Fatigue and Headache
- Breast tenderness
- abdominal bloating
- Diarrhea or Constipation
- Back Pain
- muscle ache
- Weight gain or swelling due to fluid retention
- Mood swings
- Food Cravings
Fortunately, you can follow some steps that will help you relieve and manage the symptoms :
- Sleep eight hours per night because a lack of sleep can make the symptoms worse.
- Always eat healthy food, eat fruits, vegetables and whole grains. Also, avoid too much caffeine, salt, and sugar especially in the ten days before your period.
- Stay hydrated by drinking plenty of water to reduce bloating.
- Exercise to improve your mental health, feel better about yourself and avoid depression.
- Don’t smoke.
- Don’t drink too much alcohol before your period because alcohol can make you feel depressed.
- Calcium can help reduce mood swings and sadness.
- Read books, go out or talk with friends and exercise can help you reduce stress.
Some Vitamins & Minerals Could Help:
- Vitamin B6 can help you reduce depression and irritability.
- Vitamin D studies have been shown that vitamin D reduces back pain.
- Magnesium can improve the symptoms ( breast tenderness, fatigue, fluid retention, and bloating ).
- Vitamin E can reduce breast tenderness and cramps.
It’s recommended to consult with your doctor before taking any supplements.