Women’s Health: Here’s How You Can Stay on Top of Your PMS

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(Newswire.net — November 10, 2022) — Most girls start their menstruation at the age of 12. However, it can also start as early as the age of 8 for some. Therefore, it’s essential to educate women about everything they’re going to experience in their womanhood, including PMS, which most women suffer from during their time of the month. 

PMS stands for premenstrual syndrome, or the symptoms women experience weeks before their period. Has your period started yet? Whether it did or hasn’t, continue reading to learn more about your PMS symptoms and what you can do about them.

Common Premenstrual Symptoms

The list of common premenstrual syndrome is long and has a wide variety of signs and symptoms, but most women would only experience a few of the following problems. It’s estimated that 3 out of 4 women have experienced some premenstrual syndrome in their life. 

Emotional and Behavioral Signs and Symptoms

  • Crying spells
  • Mood swings
  • Anxiety or tension
  • Irritability
  • Anger
  • Social Withdrawal
  • Change in Libido
  • Insomnia – trouble falling asleep
  • Depressed mood
  • Appetite changes
  • Food cravings

Physical Signs and Symptoms

  • Acne flare-ups
  • Alcohol intolerance
  • Headache
  • Fatigue
  • Joint or muscle pain
  • Abdominal bloating
  • Weight gain (related to fluid retention)
  • Breast tenderness

For some people, the emotional stress and physical pain from PMS are severe enough to affect their daily lives, almost to the point that they can’t get up from their bed or move. However, regardless of the severity of their symptoms, the signs mentioned above and symptoms generally disappear after four days after the start of a woman’s menstrual period – this is for most women. 

Understand Why This Happens

Let’s now talk about why this happens to you every month. Experts are quite uncertain of the exact cause of PMS; however, several factors contribute to this condition. 

  • Cyclic changes in hormones. Hormone fluctuations happen during the second half of a menstrual cycle, and premenstrual symptoms occur when this happens. It’s because your body will release an egg during ovulation. It causes the estrogen and progesterone levels to drop, which causes the physical and emotional symptoms stated above.
  • Chemical changes in the brain. Every period, the serotonin in your body fluctuates. It’s a brain chemical or a neurotransmitter that plays a huge role in mood, appetite, and sleep cycle. Low serotonin levels trigger common PMS symptoms like mood swings, food cravings, irritability, and sleep problems. If you didn’t know, mood swings are the most common and severe PMS symptoms. 

Determine What You Can Do About It

Going through PMS is no easy feat. It’s hard on every woman. Thankfully, this page covers what you can do to manage your PMS. This section covers everything: from tracking your symptoms to your diet and lifestyle!

Track Your Symptoms

Track your menstrual cycle throughout its different stages, including the symptoms and emotions you experience. Tracking your symptoms can help explain if your mood swings and other symptoms are caused by your cycle. 

Also, if you want to check your cycle, having a detailed log of your cycles is beneficial if you want to bring it up with your physician. There’s no denying that there’s still some stigma around PMS, but having proper documentation of your symptoms could help you become more confident in advocating for yourself. It also gives your physician a better idea of what’s going on with your menstrual cycle. 

How do you track your symptoms? Well, you can look for a period-tracking application on your phone or print out a chart or make your own. It all depends on your preferences. 

An application is convenient since you can immediately note it on your app whenever you feel a symptom. You can even Download app for discounts on medicines that alleviate symptoms. On the other hand, using a chart is helpful since you’d be using your hands, and you won’t have to rely on a phone that relies on battery power. Sometimes, it’s just better to have a physical copy of such information. 

Natural Remedies

A clinical trial found that calcium helps with PMS-related feelings like anxiety, irritability, and sadness. Consider adding calcium to your diet a week before your cycle. Add the following good sources of calcium to your diet:

  • cheese
  • milk
  • yogurt
  • cereal
  • fortified orange juice
  • leafy green vegetables

You can also try adding Vitamin B-6 to your diet since it’s also been studied to help with such concerns. You can find this vitamin in the following foods:

  • fruit
  • fortified cereals
  • fish
  • chicken
  • turkey

Lifestyle Changes

Consider changing your lifestyle and following the items below to alleviate your PMS symptoms:

  • Try to be active for at least 30 minutes.
  • Eat a balanced, healthy diet.
  • Sleep for at least eight hours.
  • Lessen surrounding stressors

Final Thoughts

Women today experience PMS and think it’s normal to feel that much pain. However, it’s essential to get checked by a physician if it’s too unbearable. Remember that experiencing your menstruation shouldn’t hurt too much.

You can use this guide to stay on top of your period and determine if it’s healthy as you would hope it is. Remember that most women experience this every month, so it’s essential to ensure your well-being.