What is PMS?

Premenstrual Syndrome (PMS) is a hormonal disorder that affects menstruating women. This disorder happens one or two weeks before the actual menstrual cycle begins. During this time, the body produces excess estrogen and lesser amounts of progesterone.

Some women have periods without any signs of PMS or only very mild symptoms. But for others, PMS symptoms sometimes make it hard to do everyday activities like going to work or school. PMS is a combination of physical and emotional symptoms. PMS symptoms go away within a few days after a woman’s period starts as hormone levels begin rising again.

 

Symptoms of PMS

PMS symptoms are different for every woman. Some get physical symptoms, such as bloating or gassiness, some get emotional symptoms, such as sadness and some get both physical and emotional.

Physical symptoms of PMS can include:

• Swollen or tender breasts
• Constipation or diarrhea
• Bloating or a gassy feeling
• Cramping
• Headache or backache
• Clumsiness
• Lower tolerance for noise or light

Emotional or mental symptoms of PMS include:

• Irritability or hostile behavior
• Feeling tired
• Sleep problems (sleeping too much or too little)
• Appetite changes or food cravings
• Trouble with concentration or memory
• Tension or anxiety
• Depression, feelings of sadness, or crying spells
• Mood swings
• Less interest in sex

What Diet Changes Help With PMS?

With a few changes in diet women suffering from PMS can make their symptoms bearable during the time of the month.

Eat more complex carbs. The major cause of mood swings and intense food cravings during PMS is swings in the insulin levels in the body. Complex carbs are high in natural sugar which helps to balance the insulin level thus curbing the cravings and elevating one’s mood.

Fruits, whole grains, beans, and barley are foods rich in complex carbs.

Cut back on salt. Salt being high in sodium can cause fluid retention. Thus, causing swollen hands and feet, or tender breasts. Reducing the amount of salt intake can help with these symptoms.

Get a healthy dose of iron. Women lose a fair amount of iron while menstruating, so eating iron-rich foods before and during periods helps a lot.

Lean meats are good sources of iron. If you’re vegetarian, you can consult a doctor for taking iron supplements.

Exercise and PMS

Exercising few times a week helps a lot with dealing with mood swings. As studies have shown exercising releases feel-good endorphins in the body. Thus it helps in elevating one’s mood and an increase in endorphins also helps to reduce the amount of pain from PMS.

One study found that women who did 60-minute aerobic sessions three times a week for 8 weeks felt much improved physically, mentally, and emotionally before and during their periods.

Good choices for aerobic exercise include:

• Brisk walking
• Running
• Biking
• Swimming

Yoga is another activity that can help women with PMS. Yoga helps reduce stress, and certain yoga poses — “cobra,” “cat,” and “fish” – helps to ease painful cramping.

Exercise tips for women dealing with PMS

Don’t overdo it. During periods muscles may move differently, making a woman more prone to injuries. So light strengthening and balancing exercises are good. Talk to your doctor before you start any new exercise routine.

Make exercise a regular part of your life. Don’t just save workouts for the days you have the worst PMS symptoms. All it takes is about 30 minutes a day, most days of the week, to see results.

AND Don’t forget to drink plenty of water!