Why Is My PMS So Bad? Reasons and Remedies

PMS
What is // symptoms // progress // treatments

Do you feel bloated, neurotransmitter, or additional hunger before the menstrual cycle? You may encounter spasm or crying attacks. If these symptoms are familiar and A month later appearsYou may have pre -menstrual syndrome (PMS).

For most women, the menstrual symptoms are uncomfortable but controlled. But after a while, many women find their monthly cramping to intensify or come out of the desire to control. If you are among them, you are likely to be frustrated and ask for answers.

There are a number of reasons that make the PMS symptoms exacerbate – fortunately, there are a number of ways you can reduce. Read on to find out why you are suddenly aggravated by PMS symptoms as well as some natural remedies that can help in PMS symptoms.

What is PMS?

Pre -menstruation syndrome, or PMS, is a mixture of physical, emotional and/or behavioral symptoms Most women In the days or weeks before the period. These symptoms can vary widely in duration and density, from summary, light to lengthy and severe.

What are the common symptoms of PMS?

the A sharp decrease in hormones This follows ovulation can impose a wide range of physical and emotional costs. Some of the most Common symptoms of PMS include:

For some women, PMS You can start up to five days Before the period. In most cases, the symptoms stop as soon as menstruation begins and hormone levels begin to rise again.

Don’t test all the PMS, not all PMS cases can be self -diagnosed. If you suffer from symptoms that interfere with your daily life, consult a healthcare professional for evaluation and guidance.

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Does the training course increase with age?

PMS hits a lot Three of every four women At some point in their lives. Usually, the symptoms are mild, but they can worsen with age. Therefore, if you are suddenly aggravated by menstrual symptoms, know that women in the thirties of life are more likely to do this, but it is still important to consult a health care specialist for evaluation and guidance.

PMS and menopause

PMS symptoms also tend It gets worse During the transition to menopause – known as Evimenopause – thanks to the widespread hormone fluctuations, he says Mourin Willian, MarylandObstetric and obstetrician approved by the Board of Directors with ELITE GYN CARE in Greenacres, Florida. You usually start menopause It reaches the mid -1940s It can last up to 10 years.

You are more likely to see a Increase in PMS symptoms During menopause if you are already sensitive to mood changes during the menstrual cycle. But even women who had mild symptoms only – or they had no PMS before – may test it as soon as they reach menopause, says Dr. Walhan.

Menstrual cycle and birth control

Research shows Women who use hormonal offspring may be more likely to experience the menstrual cycle, while increasing their possibilities over time. However, another You find research Integrated birth control pills that contain estrogen, progesterone or the hormone of the hormone may help.

PMS natural remedies

The good news is, you do not have to suffer from PMS month after a month. Moderate to moderate symptoms may be relieved by lifestyle changes that can enhance physical, hormonal and mental health.

For those whose symptoms are severe, it is best to consult a health care provider for the most aggressive treatment options. For anyone else, here is how to help reduce PMS symptoms by eating and healthy activity.

1. Power and Heart exercise

Regular physical activity is an inconceivable part of your PMS action plan. The movement helps reduce stress and increase the mood, which can Helps tame the PMS symptoms Like tension, physical discomfort, irritation, fatigue, bloating, feelings of anxiety and sadness.

And I found a recent study No big difference Among the positive effects of force training against exercise on PMS symptoms such as pain, focus, retaining water and negative effect, which makes them equal contributors to help reduce many menstrual symptoms.

Also practice Helps reduce bloating By helping to reduce hormones that cause water retention while stimulating the release of chemicals to go to the brain that helps reduce pain.

If you need to take it easily

Of course, you may not be ready for your usual exercise if the symptoms include cramping, forests or muscle pain. It aims to some forms of movement in any case, even in the days you do not prefer.

“Even gentle exercises like walking can help manage the PMS symptoms,” he says. Roshni Patel, doObstetric and obstetrician approved by the Hermid Board of Directors in Melbourne, New Jersey.

Other gentle activities that must be taken into account when the PMS-resisted:

It aims to meet Physical activity instructions Development by Centers of Disease Control and Prevention (CDC). This means getting at least 150 minutes of moderate density Exercise And Glasset for the entire strength of the body per week.

2. Eat the right foods

The mitigation of the PMS symptoms is often simple as watching the food you put on your plate. Eating a feeding and balanced diet throughout the month is a great way to help reduce the PMS symptoms (or at least reduce its intensity).

The research indicates Some of the best foods for lower sheets are fresh and not equipped. Here are some examples:

• Sectional fish: Salmon, mackerel, tuna, herring, sardines
• Nuts and seeds: Walnut, cashews, pumpkin seeds, linen
• Dairy products: Greek yogurt, cottage cheese
• Full grains: Oats, barley, quinoa, wild rice, Faru
• Living meat: Chicken breast, white fish and pork
• Fruits and vegetables: Leafy vegetables, berries, avocado

Foods are high in Omega -3 fatty acids It may help in the symptoms of the menstrual cycle that involves inflammation. research It also finds that calcium levels tend to decrease after ovulation, which may contribute to PMS symptoms such as irritation. It may help give priority to calcium -rich foods in relieving mood -related symptoms.

… and avoid wrong foods

Unfortunately, the worst foods for the menstrual cycle tend to be more than it. In particular, high foods in sugar or starch.

Research indicates To yearn for these foods because it provides quick success from the materials of two chemicals enhanced by mood: serotonin and dopamine. However, the effects are short -term. “These foods can be caused Insulin and glucose fluctuations “The mood can increase in some women,” says Dr. Willian.

Alcohol and high -fat salty foods are also unhelpful for PMS, For each research.

When you are in doubt, remember: If eating something makes you feel bloated or watermelon at other times during the month, it is better to believe that it will increase your PMS symptoms. So, stop eating these foods until you feel better.

3. Targeted nutritional supplements

Some vitamins, minerals and herbs may help in menstruation symptoms.

• Calcium: one Ticket I found that women who took calcium supplements have witnessed improvements in nervousness, sadness and other emotional changes compared to those who took an imaginary drug.
• Vitamin D: It is also known as “sunlight vitamin”, Vitamin D Impact on production Of various hormones, including progesterone and testosterone. In addition, helps your body absorption Calcium is one of the basic building blocks of strong bones.
• Omega 3sThese healthy fats can help reduce the inflammation in the body, which may help to reduce Symptoms of PMS associated with inflammation.
• magnesium: There is an increasing set of evidence that supports the link between Magnesium deficiency And increase exposure to stress.
• chrome: This mineral It may support Insulin sensitivity and healthy metabolism function.
• Vitamin B6: Likewise, among its many functions vitamin B6 (Peridoxin) Help with the PMS mood symptoms Such as mood, irritation, forgetfulness, bloating, and anxiety.
• Ashwaganda: This herb has been studied for help Cortisol stress loweringWhich may help tame symptoms related to PMS, such as fatigue and irritation.
• Rodiola Rosa: Another herb is useful for help Antioxidants-Like the characteristics that research It was found to help the body’s elasticity in stress.

4. Stress management techniques

studies I showed that women with PMS have higher levels of cortisol when they wake up from their symptom -free peers. The higher the cortisol, the worse the symptoms.

When the cortisol levels rise and remain high for a long time, the body becomes less able to deal with daily stress, and the PMS symptoms such as fatigue and irritation are aggravated.

Tension management is the key to help Cortisol decreasedWhich in turn can benefit a set of physical processes. It can also positively affect blood pressure, blood sugar and infections.

In addition, the nails in the cortisol can help increase the mood. Anything that improves mood will likely help with PMS, Whelihan notes.

Search supports this: in One studyThe women who participated in a program to reduce stress for eight weeks have witnessed an improvement in the symptoms of menstruation compared to women in the control group.

There are many ways to reduce stress that you can try. Here are some ideas:

• contemplation: All many forms of meditation have the same goal – our training on our focus on one thing, whether it is your breath, your body or talisman.
• Massage therapy: Busty is just leniency, massage can help raise mood, reduce pain, and improve sleep.
• He laughs
• Breathing exercises: When we are concerned, our breath breathes as an instinctive response. When we breathe deeply, we tell our brains that things will be fine.
• Warm baths
• Spend time outdoors: Researchers I found Stress signs such as cortisol can fall within 20 to 30 minutes of being outside in nature.

5. Sleep quality

While solid sleep at night is a natural mood at any time during the menstrual cycle, the night of sleep is bad Especially bad for the mood During menstruation.

Thanks to their symptoms, it is possible that the women with PM research. There is even a name for that: Insomnia PMS.

Focusing on your sleep habits can help you win the battle against PMS – and the lower mood that comes with it. Here it is Daily habits to set priorities:

• Exposure to natural light in the morning. Referring to your mind is that the day helps in suppressing the production of melatonin sleep hormone, which leads to a better sleep at night when darkness leads to its natural release.
• Wake/go to bed at the same time. Your sleep schedule helps enhance the consistency of sleep quality and duration.
• Cell caffeine at least eight hours before bedtime. the Half of the age of caffeine It is three to seven hours, which means that your body may take three to seven hours to get rid of half of your system.
• Keep your sleep space dark, cold and calm. The basic body temperature It falls a little Prepare to sleep, and keep your room cool this process can help.
• Turn off all screens at least an hour before bedtime. Blue light that was shown by different devices It can have negative effects On the quality of sleep and duration.

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