You can’t help it. You just something heard a comment and you feel you can explode from irritability. You easily get mad and you don’t feel like giving a nice talk with everybody. You feel less energetic and you’re having headaches. Is it all because of stress? Or, is it the deadline to beat? Suddenly, you remember… it’s a week before you have your monthly period. Oh, that cruel PMS!
Premenstrual symptoms appear between during ovulation and before the start of the first menstrual flow. Symptoms can range from simple to worse especially when woman is under stress.
PMS is linked to the sensitivity of the increasing and decreasing of hormone levels specifically of estrogen and progesterone. This is the major cause of the PMS since that hormonal change influences brain chemicals which are responsible on affecting moods. Women become more sensitive and physical and emotional symptoms become visible.
Understanding Better What Lies Behind PMS
As previously mentioned, PMS are mainly caused by hormonal changes. According to the experts, the following explained what really happens when experiencing PMS.
- Hormonal change cycles. Monthly changes in hormones contribute to the hormonal fluctuations leading to premenstrual syndrome. This also vanishes during menopausal period and pregnancy.
- Chemical changes in the brain. When serotonin fluctuates, it triggers PMS. Serotonin is a brain chemical which plays a significant role in mood changes. When serotonin decreases, it can cause food cravings, sleeplessness, lethargy, and fatigue – all symptoms of PMS.
- Some studies have shown that calcium can also contribute to PMS. It is observed in a study that women who consume 600 mg of calcium twice daily experienced lesser PMS symptoms than those who don’t.
- Depression can also be linked to worse PMS however experts say that depression alone, can’t cause all the symptoms.
Check out the following mood-related and behavioral symptoms related to PMS:
- Mood swings
- Visible decrease of alertness
- Concentration issues
- Easily angered
- Sadness or depressing mood
- Decreased alertness, trouble concentrating
- Withdrawal from friends and family
In some cases, the symptoms can be even worse when depression is showing up. However, common PMS generally go away in 3 days of menstrual flow.
In some cases, women suffering from PMS experienced the following as well:
- Irritable bowel Syndrome (IBS)
- Chronic fatigue syndrome
How to Manage PMS : Deal with Depression and Mood Swings
Experiencing PMS is not easy. (How we wish all people can always understand that) This can affect a woman’s performance and the way she deals with the people around her.
So, here are some ways on how you can manage PMS.
1. Use essential oils
Essential oils such as chamomile, clary sage, lemon balm, geranium, lavender, neroli, sandalwood and ylang ylang, and others can help ease the symptoms. These oils can help you relax. How to use? Well, you can add a few drops in your bath or you can massage the oil in your body. It’s really worth the try J
2. Change your Lifestyle
You can limit or reduce your caffeine intake as well as cigarettes 2 weeks before your period. Make sure also to get plenty of exercise and sleep; include fresh fruit and vegetables in your diet. Limit as well salt and fat intake. Eat small meals at a time to prevent bloating and IBS.
Choose foods that are rich in calcium and carbohydrates. If you’re not into dairy products, you can just have a calcium supplement. Instead of alcohol and caffeine, try having a hot cup of tea.
3. Alternative Treatments
There are also treatments such as , remedial massage, bach flower remedies, acupuncture and reiki may be also help in alleviating the discomfort brought by PMS.
4. Try Supplements
Supplements with calcium, magnesium, vitamin B6, vitamin E, or chasteberry (chaste tree) extract can greatly help.
5. Consulting Medical Professionals for proper treatment
When the symptoms show severe ones, let’s say unbearable headaches, etc., it’s best to consult a doctor. They can recommend pills or mood stabilizers.
6. Do regular exercises.
Regular daily exercise can aid in improving your overall health and promote overall wellness. It can also fade symptoms such as fatigue and depression. A 30-minute walk for example is ideal daily.
In addition, Mayo Clinic also recommended the following remedies for PMS:
Vitamin E. When taken in 400 international units daily, Vitamin E may ease PMS symptoms. It aids in reducing the production of prostaglandins, which causes cramps and breast tenderness.
Calcium. Consuming 1,200 milligrams (mg) in your diet or with supplemental calcium daily, helps reduce the physical and psychological symptoms of PMS.
Magnesium. Taking 360 mg of supplemental magnesium daily aids in reducing fluid retention, breast tenderness and bloating in women.
Herbal remedies. There are herbal remedies that are promoted to help alleviate PMS. Just a simple reminder: always consult your physician before using or taking any herbal medicine. When not properly checked, some herbal medicines may affect the ability to bear children or trigger other medical conditions.
Acupuncture. Some women who have experienced acupuncture state that this medical approach helped ease their PMS. Just make sure to have it done by someone who’s skilled on this. Safety must always come first.
Also Read : Things You Must Know About Acupuncture
Should you have other questions, just add your comments below. We’ll be happy to get in touchJ