You are only a few days away from your period and you feel the approach of the date not so much because you have the calendar in sight as because of the recurring recurring discomfort that month after month seem to remind you: frequent headaches, a swollen lower abdomen and yes, you’re probably a little more irritable than on other days.
Sound familiar? If so, you probably suffer from Premenstrual Syndrome (PMS).
- Related article: “7 ways to relieve PMS symptoms”.
What is Premenstrual Syndrome (PMS)?
When we talk about PMS, we refer to a series of alterations series of alterations that some women suffer during the days during the days before the period, and they are both physical and emotional.
The way in which these changes affect each one of us is variable: not all of us have the same discomfort. Although they are a set of defined symptoms, in some cases they may be bearable and assumed as part of our feminine condition.
However, other women have to deal with major inconveniences that interfere with the normal development of their daily activities while the Premenstrual Syndrome lasts.
Premenstrual Syndrome generally manifests itself during the second phase of the ovarian cycle, between days 14 and 28, between days 14 and 28.between days 14 and 28, disappearing when the menstrual period begins again. In some cases it may last only one or two days and then disappear, and in others it may produce a longer lasting or more intense discomfort that conditions the course of the days.
The exact causes that trigger PMS symptoms are currently unknown. It seems that oscillations in the levels of the different hormones involved in the ovulation process are directly related.
Because there would be an imbalance between progesterone imbalance between progesterone and estrogens (when estrogens (when the latter increase above normal) this would lead to a generalized fluid retention that would produce weight gain, as well as the characteristic swelling of some areas.
However, the reality is that each one of us is different and we respond differently to the hormonal changes that occur in our body, so it is quite difficult to establish a clear criterion today.
In fact, it is believed that it could also be conditioned by socio-cultural factors in addition to those of a biological type, and with respect to those of emotional origin it could be related to low levels of endorphins and intensified by stress.
What type of woman is affected by PMS?
Since it is closely linked to menstruation, it is obvious that it affects only women of childbearing age.
It is estimated that PMS affects up to 75% of women during their ovulatory years, but it occurs most frequently in those who have these characteristics:
- Of age close to 30 years of age.
- They are mothers of at least one child.
- With a family history of depression.
- Who have suffered from postpartum depression.
- In the case of those approaching 40 years of age (the age at which the transition to menopause approaches) the symptoms intensify.
Symptoms and signs
Among the most common symptoms of PMS are the following:
- Headache, lower back and lower abdominal pain..
- Breast swelling and increased sensitivity to touch.
- Facial acne.
- Increased appetite with a preference for sweets.
- Distended abdomen in the lower abdomen.
- Fluid retention generalized with slight weight gain.
- Irritability and frequent mood swings.
How to alleviate the symptoms?
When we think of treating any of the unwanted effects of premenstrual syndrome, we want to find the solution that will make them disappear completely. However, not knowing the exact causes makes it difficult to find the perfect option. But don’t worry, because what we do have is that we have some guidelines that can be followed to soften the symptoms.
1. Prioritize the consumption of fresh vegetables
On the guidelines of healthy eating that we have internalized is about to give priority to foods of vegetable origin and if possible raw. It is an ideal way to provide extra minerals and vitamins that can help minimize discomfort.
2. Drink water frequently:
Fluid retention is caused by an excess of accumulated sodium. At consuming enough water it helps to eliminate the amounts that are too much for our body.
3. Walking and staying active
If you are an athletic person and you are able to maintain your training routine during these days, there is no reason to change it. But if on the other hand you are not regular in the practice of exercise, incorporating some type of gentle activity can significantly improve your symptoms.
Doing some gentle walking, even integrated into your daily commute, will help activate your circulation and minimize fluid retention typical of these days. And if you dare to try yoga you will be surprised how it improves your overall personal state, both physically and emotionally.
4. Avoid stimulants, alcohol and tobacco
The caffeine, caffeine, theine and energy drinks can produce not only nervous alterations, but also accentuate the hypoglycemia that is frequent these days.
On the other hand, both alcohol and tobacco, far from contributing anything beneficial, introduce toxic substances for the organism that will have to be eliminated, requiring an additional effort to our body that will be more difficult to assume during these days.
5. Opt for natural painkillers
When the pain is unbearable, we can resort to painkillers such as paracetamol or ibuprofen, although ideally we should be able to relieve it in a more innocuous way. To do this, it is advisable to pay attention to the first signs of discomfort.r that we perceive and to take care of them then.
The application of dry heat on the area of the belly or the lumbar or lumbar area locally or cold water during the shower for breast inflammation may be some ideas to put into practice.
We can also include some infusions of chamomile, lime blossom or orange blossom as allies, since we will not only contribute to hydration, but we will also favor a more serene state for the organism that will help us to better handle the situations.
6. Uplift your spirits
It is key that you try to surround yourself with a positive environment to counteract the low spirits that usually occur during these days in a more accentuated way.
Pamper yourself as much as you can and try to sprinkle the day with happy and funny moments. Your mood will thank you, you will face with much more ease the passage of these complicated days and you will surely forget a little bit of the annoying premenstrual syndrome.