It's one to two weeks before you start your period. The physical and emotional symptoms, like bloating, breast tenderness and crying are driving you mad.
Welcome to the premenstrual syndrome (PMS) club, where you’re in good company with 3 out of 4 menstruating women who experience a wide range of changes around that time of the month. No, PMS doesn’t stand for Please Make (it) Stop, even though you wish it would. But rest assured, it does stop about four days after your flow begins, as hormone levels start rising again.
PMS doesn't affect everyone, and the intensity of symptoms can vary from person to person. But research shows that PMS gets worse with age and/or stress.
While the exact cause of PMS isn't excatly clear, people who are senstive to fluctuating levels of hormones and change in serotonin levels are more likely to experience PMS. There's no medical test for PMS, instead it's more "experiential." That is, if you notice physical symptoms and mood changes before your period and these disappear once you're a few days into it, you probably have PMS.
Enrich your diet with calcium-rich foods like yogurt, milk and low-fat cheeses.
Log between seven to nine hours of uninterrupted sleep each night.
Try NSAID's like ibuprofen and naproxen to help lessen severe cramps.
Get regular exercise. Aerobic exercise (like walking, running and cycling) can help lessen PMS symptoms by reducing fatigue and depression. Aim for at least 30minutes three to five days a week.
Take birth control pills if they’re right for you, they can help ease symptoms (and are a great option if you’re also interested in contraception). Progestin , a hormone in birth control pills, also doubles as a diuretic, which can help with bloating.
Try a “vitamin cocktail” of vitamin B-6 (100–200 mg per day), vitamin E 200 IU (international units per day) and evening primrose oil capsules (500 mg, twice a day) the week before or all month long.
Magnesium supplements for PMS symptoms
Magnesium deficiency can cause a slew of symptoms, like anxiety, depression, irritability, and muscle weakness. Taking a magnesium supplement has been suggested to help relieve PMS-related symptoms, like headaches, bloating, and irritability. Pairing a magnesium supplement with B6 may be even more beneficial than taking magnesium alone.
Take a Long, Hot Bath
Heat makes everything feel better, and that goes for PMS-related cramps and tension as well. For even more relief, add epsom salt to the steamy water. The magnesium in the salt will relax sore muscles and make your body feel happier overall.
Tuck Yourself in Early
Sleep problems during PMS days are a common complaint. But if there's one time when you should really make an effort not to stay up binging on Netflix, it's during your pre-period days—when hormonal changes are messing with your energy level. A solid seven to eight hours of sleep will help you feel refreshed.
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