Aside from our man’s other woman (thank god I’m exempted) the second worst enemy of every woman is none other than PMS or premenstrual syndrome .
So what is a PMS?
PMS stands for Pre-Menstrual Syndrome as I’ve said and it’s the combination of symptoms that some women suffer from a week or so before their period. Symptoms appear before your period starts (as much as five days) and will disappear during your period.
Studies shows that SEVENTY-FIVE PERCENT OF WOMEN SUFFER from headaches, mood swings, bloating, and other problems that threaten their relationships, work life, and well-being.Especially to those people who are watching their weight and calorie intake. PMS symptoms are just ruining everything.
I’ve searched for the remedies and solution to help us women to lessen our PMS problem. Again “to lessen”, because it is more likely that it will hit us when its the time of the month.
Here are some Tips to control PMS and lessen its effect.
Exercise affects your body’s hormone levels and can decrease those symptoms that we all dread every month — from painful cramps to PMS. It can reduce the congestion in your pelvic area while increasing the endorphins in your system, resulting in a higher level of relaxation. You’ll feel better if you keep exercising.
2. Take some supplements
A number of supplements have been shown to help ease PMS symptoms by improving metabolic function and hormone metabolism.
- Magnesium citrate or glycinate — Take 400 to 600 mg a day.
- Calcium citrate — Take 600 mg a day.
- Vitamin B6 — Take 50 to 100 mg a day along with 800 mcg of folate and 1,000 mcg of vitamin B12.
- Evening primrose oil — Take two 500mg capsules twice a day.
- EPA/DHA (omega 3 fats) — Take 1,000 mg once or twice a day.
- A good daily multivitamin (all the nutrients work together)
3. Limit Caffeine intake
Reduce caffeine intake to feel less tense and irritable and to ease breast soreness. Drink herbal teas and other decaffeinated beverages while experiencing symptoms of PMS.
4. Avoid Salt
- Just try to avoid salt for a week or two. Salt can make your body bloat.
- Eat a lot of proteins like meat and nuts.
- Incorporate a lot of and high-quality carbohydrates such as (oats, barley, and certain fruits and veggies) for they have the ability to slow the absorption of sugar in your blood.
- Avoid refined carbohydrates such as rice , pasta, candy bars) increases blood levels land thats why you crave for bad foods or high-fat salty snack. which again can lead to BLOAT and WEIGHT GAIN
Remmeber: What you eat can also affect your mood!
Take a hot bath at night, get a massage, try yoga, learn deep breathing or meditation. These techniques and others can help balance hormones.
Noting that lack of sleep makes you more irritable and even less likely to exercise control over your diet, experts recommend eight hours a night.
Hope this post can help you ladies as it helped me to alleviate and control pre-menstrual symptoms. These lifestyle changes will help all help control irritability and mood swings. So good luck ladies:-)