How to Cope With Premenstrual Syndrome?

15 December, 2009 No Comment

Menstruation is a normal biological process that occurs in women every month in the absence of conception. It is often accompanied by various physical or psychological problems that can be quite distressing for the woman.

Premenstrual syndrome is a cluster of negative symptoms that a number of menstruating women experience each month. These symptoms can range from mild to severe and in some cases might even be debilitating.

Premenstrual syndrome symptoms include breast tenderness and swelling, dizziness, nausea, depression, migraine, joint pain, fatigue, sleep pattern disturbances, anxiety, headache, fluid retention, bloating, abdominal cramps and food cravings, particularly for chocolate, salt or sugar.

The exact cause for premenstrual syndrome is unknown till date. However, research tells us that a number of substances in the female body tend to fluctuate with the advent of menstruation that include prostaglandins, progesterone, neurotransmitters, endorphins and vitamins and minerals.

Coping with premenstrual syndrome every month:

There are various options available nowadays that can help a woman cope with premenstrual syndrome depending on her symptoms and their severity.

Medications:

Certain diuretic drugs are available to minimize water retention, block the action of prostaglandins and progesterone. These include aspirin and ibuprofen. Other than the use of medications, there are several other therapies that can help you minimize the symptoms of premenstrual syndrome.

Get exercise:

Exercising on a regular basis, particularly aerobics helps ease menstrual tension and increases blood circulation. As per research, women who exercise regularly have fewer problems before and after menstruation. Dancing, jogging, walking and yoga are great forms of exercise.

Reduce salt intake:

Salt is responsible for increasing water retention. By limiting salt intake you can help reduce bloating and swelling.

Eat healthy:

During menstruation the body is unable to regulate blood sugar levels the normal way. Thus, it is recommended that you increase the intake of carbohydrate rich foods such as pasta, fruits, vegetables, whole grain cereals and bread. All processed, deep fried, refined, preserved and fermented foods should be kept at bay. Chocolates are loaded with refined sugar and should be avoided. Caffeine too must be eliminated from the diet.

Relax:

Relaxation is the key to alleviating most of the symptoms of premenstrual syndrome. Focus on reducing your stress levels and practice deep breathing exercises. Resting by lying down for about 30 minutes in a darkened room can help refresh you and minimize the symptoms of PMS such as headache, fatigue and tension.

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