It’s not easy to find ways to alleviate PMS symptoms, and the reason is simple: Since the exact origin is not known, the cause can’t be treated either.
For that reason, the discomfort caused in women who suffer from premenstrual syndrome calls for the search for help to cope with the discomfort.. If that is your case, here are some guidelines to alleviate the intensity of the effects of this syndrome.
- Related article: “Everything you need to know about Premenstrual Syndrome”.
7 ways to relieve premenstrual syndrome symptoms
Here are some tips to help you cope with the discomfort during these days.
1. Food and water consumption
We are so exposed to the basic recommendations for a healthy diet that we could instinctively sense which eating habits are allies of our health and which are not.
In any case, it is not a matter of drastically changing the way we eat during these days, but rather of trying to establish a healthy way of eating. try to establish a healthy way of eating on a regular basis in a regular way so that when those days come, the discomfort is reduced to a minimum because our body works better.
Another key issue in the case of premenstrual syndrome is hydration: both to purify toxins and to provide the water needed by the body, the consumption of this will be a key element.
On the one hand, the skin, which becomes congested more easily during these days, and on the other hand, fluid retention, will appreciate an extra dose of hydration. extra dose of hydration.
But we can obtain it not only by drinking water directly; infusions, the consumption of fresh and juicy products such as fruits as well as vegetables and greens that we will preferably take raw also count.
2. Supplements
In principle, if our diet is sufficiently complete, nutritional supplements would not be necessary, but the reality is that there are times when we fail to meet our daily needs of some minerals and we lack the full supply of certain vitamins.
If the sensation of fatigue or nervousness is more pronounced during these days, it could also be due to low levels of some B vitaminsgroup, a certain iron deficiency or low levels of magnesium. Increasing the consumption of foods rich in them can help us to improve our condition, but ideally it is our doctor who advises us if we choose to supplement with tablets.
3. Do not neglect physical activity
Probably if you do not feel very well physically or your mood is lower than usual you do not feel like devoting your energies too much in practicing sport.
But if you think about it, doing some kind of physical activity can bring you certain benefits to alleviate the symptoms of premenstrual syndrome, even be therapeutic.
When we exercise, we release endorphins that will contribute to the improvement of our mood; there you already have a first advantage. And on the other hand, if you opt for some gentle activity, such as walking, it can improve your blood circulation and this in turn help to decongest the most overloaded areas and prevent fluid retention.
4. Substances to avoid consuming
You should avoid the following foods and ingredients:
- Exciting beverages such as coffee, tea, cola and energy drinks: their high caffeine and theine content can intensify nervousness, disrupt sleep and alter the stability of blood sugar levels. And consequently, intensify the symptoms of premenstrual syndrome.
- Excess of refined sugar: we will find it in excessive quantities in sweet drinks and pastries.
- Alcohol and tobacco: they are toxic substances that are totally unnecessary for our organism. Their consumption would only hinder the body’s ability to recover normality.
- Too much salt: it is not a question of not taking absolutely no salt at all, after all, extremism is not the solution either. However, it is advisable to greatly reduce salt consumption during these days in order to is advisable to reduce fluid retention as much as possible. as much as possible.
5. Relaxation techniques
Since one of the aggravating factors of the premenstrual syndrome is stress, we will try to not to expose ourselves to conflicting situations if these can be avoided.
But as the current pace of life is what it is, it is quite likely that there will be one or another circumstances that accentuate the moments of nervousness or tension. Having some relaxation technique may be the key to make our discomfort manageable and bearable.
Therefore, practicing exercises such as diaphragmatic respiration will help us to reduce tension and will help us to alleviate the symptoms of premenstrual syndrome.
6. Analgesics, only as a last resort
It is so common to open the bag and take a paracetamol or ibuprofen as soon as the pain appears that we do not realize how easily we consume medicines.
If possible, we should resort to them only when they are essential, under doctor’s prescription and always with a doctor’s prescription.under medical prescription and always with responsibility. Although in reality they should be the last resort, since they do not treat the origin of the problem; they only attenuate the pain while their effect lasts.
But there is the possibility of reducing our need to take painkillers. How? Paying attention to the signals that our own body gives us and then act, because before reaching such high levels of pain, we can perceive the discomfort when they are still bearable and treat them naturally.
For example, the use of thermal cushions made of seeds can alleviate the discomfort of the lumbar the discomfort of the lumbar area or lower abdomen. Also for discomfort in this area, chamomile infusions are of great help for their anti-inflammatory and soothing properties, and combined with linden it accentuates its effects thanks to its relaxing action.
However, the use of local heat can be problematic in the chest area; it is preferable to use looser clothing that does not compress the breasts and to use slightly cooler shower water on that part of the body. In short, it is a question of prevention whenever possible.
7. Positive environment
And finally, if one of the most noticeable characteristics of premenstrual syndrome for our environment and more exhausting for us during those days is the low mood, irascibility and mood swings, it is clear that it should also be a priority for our welfare to try to improve this area as far as possible. And for this, a positive environment will be the key to our well-being. to alleviate the symptoms of premenstrual syndrome.
The idea is to try to opt for those circumstances that provide us with pleasant sensations, good vibrations and, if possible, simple, that allow us to “flow” easily. Obviously there will be situations in which we cannot change what is happening around us, but we can always incorporate elements that make us feel better.
Something as simple as ensuring good lighting in the rooms where we are will help us, the presence of natural elements that favor the serenityWe can also use some soft and cheerful music to liven up some moments, as well as spending time in the company of people with whom we feel good or doing some activity that we find rewarding.
These are just a few simple examples, but any of these options have a common element: introducing small doses of happiness and well-being when we need them most. And during those days, those little extras can make a big difference for us.