Premenstrual Syndrome (PMS)
Premenstrual syndrome (PMS) Give real big problems to females. They feel irritated, bloated or just plain tired. Few Changes in lifestyle and diet can change things dramatically in premenstrual tension/syndrome
Exercise and a healthy diet are just a couple natural ways you can keep PMS away.
Exercising and eating right can control the bloating, depression, irritability and mood changes associated with PMS.
Reduce salt. Cookyour own food rather than eating fast food or processed food because salt, likesugar, is hidden in a thousand places. Try to avoid meat, canned soup, pizza ,Burger French fries and sodium-filled bread. Eating less salt is particularly recommended for patients with bloating, breast tenderness or swollen hands.
Eat a variety of fruits and vegetables. Focus on leafy greens. You want to eat from the rainbow of different types and colors for more nutrients. Vegetables like kale, turnip greens ,Broccoli, Beans or Swiss chard are rich in iron and B vitamins, which can help ward off fatigue. Try sautéing the greens in olive oil and sprinkling in some fresh minced garlic, chopped onion and a splash of balsamic vinegar.
Drink plenty of water
Take up to 3 to 4 liter of water , Coconut water and and plenty of oral fluids.
Plenty of water/fluids daily helps to reduce bloating and aid in digestion.
Flavor your water with lemons, limes or cucumber slices to make it more tasty n palatable. Don’t be afraid to get creative with your water.
Eat more calcium/low–fat dairy.
It is said that calcium supplements are an effective method for reducing mood disorders during PMS. Eating more calcium — in foods like yogurt, milk, soy products and low-fat cheese — can reduce a variety of PMS symptoms, too.
Get your vitamin D. Besides supplements, vitamin D is found naturally in foods like sardines, oysters and salmon.
It is said that increasing vitamin D can help reduce PMS symptoms.
Snack on nuts.*
Instead of reaching for a bag of chips or that candy bar, snack on unsalted, raw nuts. Nuts are rich in omega-3 fatty acids and help you feel full longer, not to mention they have a plethora of heart benefits. Try a variety of nuts like pecans, walnuts, almonds and hazelnuts. To maximize your benefits, try sprinkling them on veggie-filled salads, too.
Eat whole grains.
Change any processed grains for whole grains such as whole-grain bread, pasta, cereal and brown rice. Shifting levels of estrogen and progesterone can decrease amounts of serotonin in the brain, which can affect your mood and trigger depression, anxiety or irritability.
Limit alcohol.
While it’s tempting to have a drink to help you relax, the reality is that alcohol can disrupt your sleep. The effect could result in sleeping too much or have trouble sleeping.
Limit caffeine.
Too much caffeine can also disrupt sleep and contribute to PMS symptoms, too. Try to have your last cup of coffee about four to six hours before you hit the hay for the night.
Eat iron-rich foods
Food having iron rich Green leafy vegetable, beet root,Apple , pomegranate and lean meats etc should be added/Increased in the diet for PMS
Need to increase iron intake before and during your period to replace what you lose each month. A diet that includes iron-rich foods like lean cuts of meat may help you avoid anemia. While cooking, make sure to cut away any excess fat.
Even an iron supplement can be added .
Role of Exercise ,yoga and Meditation
Exercises n yoga helps a lot to reduce PMS symptoms:
Walking. The greatest activity you can do while on your period is a short, easy walk. ...
Yoga. Yoga may calm your agitated and unpleasant attitude with simply some stretching and breathing techniques. ...
Running/jogging. ...
Light weight lifting. ...
Stretching. ...
Pilates. ...
Dancing.
When natural ways don’t work
In some cases, eating right and exercising aren’t enough to help women. If you’ve tried natural ways to help with your PMS, your doctor mayrecommend fluoxetine or other serotonin-enhancing medications.
