3’s of Premenstrual syndrome
What is a PMS? PMS is premenstrual syndrome. It usually happens one or two weeks prior to expected periods. It recurs every month.
3 Most common symptoms of premenstrual syndrome
1. Mood swings: Mood changes irrationally. Anxiety, depression and crying spells may come and go. Some may find it difficult to concentrate and recollect. 2. Pain: PMS may trigger various types of pains like back pain, breast pain, headache, joint pain, or pain in the lower abdomen. 3. Acne: PMS triggers excess OIL production, which tends to block the pores. When the pores are blocked, bacteria tend to thrive there leading to outbursts like pimples.
3 Tips to tackle PMS
1. Regular Exercise: Regular exercise helps to tackle PMS. Aim for a physical activity like a brisk walk every day for 30 minutes. What is a brisk walk? Walking fast as to increase the heart rate is brisk walk. Walking should not be so fast that one cannot talk comfortably. 2. Healthy Diet: Diet rich in vitamin B reduces symptoms of PMS. Vitamin B is found in curd, cheese, eggs etc. 3. Consume Complex Carbohydrates: Whole grains and cereals like brown rice, whole wheat and maize are complex carbohydrates. They are fiber rich. They prevent mood swings by keeping blood sugar levels even. They also check cravings by making us feel full.
3 Things to avoid
Avoid salt, coffee and sweets When to Seek Medical Help? If the symptoms are mild to manageable, ignore. However, if they are so severe that they are hampering work life and relations, consult a doctor.
Is it PMS or something else?
The symptoms of PMS are similar to the symptoms of diseases like depression, anxiety, chronic fatigue syndrome, thyroid imbalance and irritable bowel disease. But PMS recurs in a particular pattern once a month.
How to diagnose PMS?
Have a symptom tracker (an excel sheet with date written on the left and symptoms written on top.) Mark the days wherein the symptoms appear. Track this every month. PMS symptoms recur at least for 3 months in a row.
Few facts
PMS is more in late teen age, late 20s to mid 40s. PMS is more in women who have experienced at least one pregnancy. It is also more in women who have had depression or mood related disorders in the past.
