Published: 11/30/2015 - Updated: 12/27/2017
Author: MSc. Miriam Reyes
Premenstrual syndrome refers to a groups of symptoms that appear prior to a menstrual period. The causes are unknown, and in some cases these symptoms can even seriously affect an individual’s performance and state.
Even though the causes are unknown, hormonal changes are believed to be the primary cause of these symptoms. Some women suffer from premenstrual syndrome, while others don’t, in spite of these hormonal changes.
Symptoms of premenstrual syndrome
Symptoms can vary from person to person, but generally they include irritability, mood changes, abdominal swelling, dizziness, headache, breast tenderness, cravings, changes in sleep patterns, and fluid retention. Other symptoms that could appear include depression and low self-esteem.
Home remedies for premenstrual syndrome
Fighting premenstrual syndrome could require not only remedies, but applying certain healthy habits that will help prevent these symptoms, or that could at least reduce their impact.
1. Dietary care
A poor diet could cause premenstrual syndrome, which is why we recommend eating a balanced and healthy diet. It is important that you includes plenty of fruits and vegetables.
Choose whole grains, like whole grain flour, whole grain rice, etc.
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Opt for lean meats, fish and poultry, and try to cook with very little fat.
We recommend avoiding sweets, but if you do crave them, try to consume just a little bit to satisfy the craving for something sweet.
Drink enough water throughout the day and avoid alcoholic beverages.
To fight and prevent fluid retention, try to eat a little less salt. Avoid foods that have too much salt, and moderate your usage when cooking.
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Lastly, we recommend avoiding caffeinated beverages, like soda or coffee, as this substance can alter your mood, leading to anxiety.
2. Fight stress
Even though stress hasn’t been proven to cause PMS, it can influence symptoms. It could make symptoms worse, which is why we recommend using relaxation techniques, either meditation, yoga, or some other activity that helps relax, like anti-stress massages. Breathing exercises can also be useful in these cases, as they have been shown to help reduce stress levels.
Doing some sort of regular exercise is a good strategy for fighting PMS symptoms. Exercise helps produce endorphins, hormones that help you to feel good. Another benefit is that it helps increase blood circulation, which will prevent fluid retention. And last but not least, exercise is great for fighting stress. We recommend activities like aerobics and regular walks.
4. Black Pepper Remedy
Black pepper, which adds a slightly spicy taste to meals, can be a great ally against pain and abdominal cramps during PMS. We recommend dissolving it in aloe vera. Crush a pinch of black pepper in one tablespoon of aloe vera gel and take it three times a day. Take it 30 minutes before each main meal in the days just before your period.
5. Eat avocados
Avocados contain healthy fatty acids that can help fight inflammation and also improve moods. The nutrition contained therein promotes good chemicals in the brain. Other great foods include nuts, papaya and pineapple.
6. Infusions to sleep better
If your sleep habits have been changed because of PMS, you could also use relaxing infusions to get a deeper sleep. Cinnamon or chamomile can help if consumed half an hour before going to bed. Valerian infusion can also be useful.
7. Apply heat or cold
If you have cramps or abdominal or back pain, which are all part of PMS, you can try to calm it down by applying heat or cold. Moisten a towel with hot water and apply to your abdomen. Re-moisten with hot water to warm it up again.
If you find cold to be more comforting you can wrap ice in a towel and place it on your abdomen to reduce the pain. Never apply ice directly to the skin.
See a specialist
If your symptoms don’t improve and they are seriously affecting your work, see a specialist to direct you towards better treatment. They may be able to rule out any sort of disease that could be related to constant symptoms.
Revised by: Dra. Loredana Lunadei on 12/27/2017
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