How to Cope With Premenstrual Syndrome (PMS)
Whether you are new to having PMS or have been through it many times before, it’s important to find the right resources to help you manage your symptoms. There are several types of herbal remedies for a premenstrual syndrome that you can try, as well as other tips and tricks to help keep you feeling your best.
Exercise
Several observational studies have reported that exercise reduces PMS symptoms. However, to date, the quality of research on the topic is relatively poor. For this reason, the purpose of this systematic review was to assess the effectiveness of exercise as a treatment for premenstrual syndrome.
The simplest, and possibly the most effective, way to reduce the effects of PMS is to increase physical activity. Exercise is not only beneficial for PMS regulation but it also improves mood and enhances overall health.
The best way to achieve this is to engage in regular aerobic exercise. This can be achieved through walking, swimming, dancing, or other low-impact exercises. The heart rate should be maintained within 120 to 150 beats per minute after exercising.
Exercise is believed to stimulate the brain in a number of ways, including the release of endorphins, an anti-depressant, and an energy booster. It can also help to regulate estrogen levels.
A recent systematic review of randomized controlled trials suggested that exercise is beneficial for improving premenstrual symptoms. The authors’ main adage is that women who exercise are less likely to experience PMS.
The best study to date showed that women who participated in a moderate-intensity aerobic training program for 12 weeks had a modest reduction in PMS symptoms. However, the study did not follow up with women after the intervention to determine whether the improvement was permanent.
A better quality study is needed to make recommendations about the long-term effects of exercise on PMS. For now, a combination of increased physical activity and dietary changes should be considered as part of a PMS treatment plan.
Until better quality research is available, it is recommended that primary healthcare providers advise their patients about the benefits of exercise.
Herbal remedies
During the reproductive cycle, most women experience some form of premenstrual syndrome. This condition is characterized by mood swings, irritability, headaches, and other symptoms. The symptoms are triggered by a change in the body’s sex hormones.
There are various treatments available to relieve the symptoms of premenstrual syndrome. These include medicines, natural remedies, and nutritional changes. These approaches vary based on the symptoms that a woman has and her overall health.
Some women may be able to reduce the symptoms of premenstrual syndrome by cutting back on caffeine. This is because caffeine can trigger the onset of premenstrual symptoms.
Another treatment is to consume foods that contain vitamins and minerals. These nutrients can help to alleviate the mood, cramps, and abdominal pain associated with the menstrual cycle. These foods include green leafy vegetables, flaxseed, and fish.
Some women may also be able to take vitamin B6 or magnesium. This is because these nutrients can help to regulate hormone levels in the body. Other supplements include evening primrose oil and ginkgo Biloba.
Acupuncture is another treatment option. This type of therapy has been used in traditional Chinese medicine for thousands of years. It has also been studied in western medicine. However, the results of these studies have been mixed.
In addition to supplements, herbal remedies for premenstrual syndrome can also be found. These remedies can help to alleviate the symptoms of the disease without any side effects.
One of the most effective natural therapies for PMS is a chaste berry. The chemicals in chaste berries affect the pituitary gland, which is responsible for hormones. They have been used for many years to treat the symptoms of PMS.
NSAIDs
NSAIDs are non-steroidal anti-inflammatory drugs that help to relieve premenstrual syndrome symptoms. They reduce inflammation and pain caused by menstrual cramps. There are several over-the-counter and prescription NSAIDs available. Some of the most common NSAIDs are naproxen, ibuprofen, and aspirin. They can be taken on a regular basis to relieve the pain of menstrual cramps.
If you have a kidney problem or are taking blood thinners, you should talk to your doctor about the safety of NSAIDs. If you have a stomach ulcer or liver disease, you should not take NSAIDs. Some NSAIDs can cause serious kidney damage.
Diuretics are another form of medicine that can be used to treat PMS. They are useful to treat swelling, bloating, and water retention. They are often used to eliminate excess fluid in the body, such as in the feet and breasts. Other medicines to consider are ammonium chloride, caffeine, and pamabrom. You may also try a few lifestyle changes to help manage your symptoms. These can include taking a walk, eating healthy, and reducing alcohol intake.
Some women may experience mild depression or mood swings during their PMS. These can be treated with antidepressants, such as fluoxetine (Prozac) and paroxetine (Paxil). You should use these medications in small doses. You should not take them in the days before your period starts. Some women choose to take them two weeks before menstruation and then stop.
You should also be aware that NSAIDs can interact with diuretics, which can lead to kidney damage. You should avoid taking NSAIDs and diuretics at the same time. You should also consult your doctor to get advice on the best medication for you.
Menstrual diary
Using a menstrual diary can be helpful in coping with premenstrual syndrome (PMS). Using this tool can help you understand the different symptoms that occur during your cycle. This can help you prepare for them, plan additional care for your symptoms and find treatment for them. It can also help you determine whether you are experiencing PMS or another condition.
Some women are more prone to PMS than others. It can affect up to 30% of women in their reproductive years. It is characterized by a set of emotional and physical symptoms that typically appear around five days before menstruation. These symptoms can cause serious emotional and physical stress.
These symptoms include changes in sexual drive, anger, and depression. They can also cause food cravings and fatigue. Insufficient serotonin levels in the brain can contribute to these symptoms. In some cases, these symptoms are so severe that they interfere with normal activities. It is important to talk to a health professional about these symptoms and to find out whether they are due to PMS or another condition.
Keeping a daily diary of your symptoms is an effective way to identify PMS. This diary should be kept for two menstrual cycles.
The RCOG Patient Information Committee developed the information provided in this guideline. It is based on the RCOG Green-top Guideline No. 48 and was reviewed by RCOG women’s clinics in London. The guideline has a full list of evidence sources.
Keeping a menstrual diary will allow you to identify symptoms of PMS and record the number and severity of these symptoms. You can then use a severity index to measure the degree of these symptoms.
Self-care
Getting a good night’s sleep and reducing stress can help alleviate PMS symptoms. Other methods include avoiding caffeine, eating a healthy diet, and limiting alcohol and sugar. Some women also take prescription medicines or use complementary treatments.
If you are suffering from PMS, a gynecologist or primary care provider can provide you with information about medication, talk therapy, or other forms of treatment. If you are experiencing severe symptoms, you may need more in-depth treatment.
For most women, the symptoms of PMS will diminish with treatment. However, severe symptoms of PMS may interfere with daily life and lead to depression and other co-occurring mental health conditions.
The best way to relieve PMS is to make lifestyle changes. These changes can include a healthier diet, regular exercise, and reduced consumption of alcohol and sugar.
In addition to a healthy diet, you should consider a variety of vitamins and minerals. Foods high in calcium, for example, include canned fish with bones and collard greens.
Your doctor may also recommend a menstrual diary. This allows you to track your menstrual cycle and identify patterns in your symptoms. Writing down your symptoms can also help you develop coping strategies.
Another helpful step to improving your quality of life is to join a support group. You can find local groups online and offline. These groups provide free, confidential support. It can be helpful to discuss your symptoms with other people who understand what you are going through.
Other alternative therapies for PMS include acupuncture, herbal remedies, massage, and dietary supplements. These methods are not considered standard treatment for PMS, but they may offer some relief.
If you suffer from severe PMS, you should see your gynecologist or primary physician for a thorough evaluation. Your provider may prescribe medications, such as NSAIDs, for the relief of your symptoms.
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Health A-Z. (2022, April 26). Verywell Health. https://www.verywellhealth.com/health-a-z-4014770
Harvard Health. (2015, November 17). Health A to Z. https://www.health.harvard.edu/health-a-to-z
Health Conditions A-Z Sitemap. (n.d.). EverydayHealth.com. https://www.everydayhealth.com/conditions/
