If you are one of the women who often go through premenstrual syndrome every month, then you might like to know about the causes of your condition. There is nothing as reassuring as knowing what is behind your monthly illness.
Premenstrual Syndrome (PMS) Causes
- Because PMS often comes with psychological, emotional, and physical symptoms, it is good to know what really causes havoc to a woman’s system once this happens.
- Until now, researchers are still undecided as to the real cause behind the syndrome. There are those that believe though that the hormonal level changes during the start of the menstrual cycle are what bring in PMS.
- Another possible cause is the perfect combination of the female and male hormones in a woman’s body. An increase of the female hormone called prolactin, which is involved in the production of breast milk, decreases the male hormones in the body known as progesterone.
- This balancing act of the increasing and decreasing of both the female and male hormones delays the ovulation process and could cause the havoc that result in PMS.
Premenstrual Syndrome (PMS) Symptoms
As premenstrual syndrome attacks a lot of factors in a woman’s makeup, there is a broad range of symptoms that come with it. In fact, the severity and duration of PMS could also vary from one menstrual cycle to the next.
So if you are a guy and you need to understand what your partner goes through during this time, then you should be aware of the signs and symptoms that come with PMS. Below, the psychological, emotional, and physical symptoms are enumerated.
The most common symptoms that are related to the emotional and psychological makeup of a woman include:
- Mood swings
- Anger and irritability
- Mood swings
- Changes in the sexual libido
- Lack of concentration
- Lack of interest in activities usually done daily
Here are some of the usual physical symptoms that women experience when they have PMS:
- Bloating (caused by fluid retention)
- Breast tenderness
- Sleep disturbances (either insomnia or too much sleep)
- Weight gain
- Changes in the appetite (getting food cravings or overeating)
- Cramps (especially in the abdominal area)
Premenstrual Syndrome (PMS) Prevention Measures
Although premenstrual syndrome could not actually be prevented, there are still some measures that you can take to ease off its severity. This is especially if you don’t want to go through a time when you would be debilitated because of PMS.
- Take time to exercise regularly. Physical activities are known to heighten the production of the natural chemical endorphin in the brain. This chemical helps in providing a general feeling of being well as well as aid in the reduction of pain.
- Reduce stress considerably by taking on some effective practices for time management. This way, you are able to take on some relaxation techniques, get enough rest and be able to do your work efficiently.
- The daily intake of vitamin B6 and calcium also helps. This is because vitamin B6 is believed to improve some physical symptoms and depression during PMS while calcium is strongly connected to PMS symptoms and its relief.
- Make sure to eat a balanced diet every day. Make sure that you maintain the stability if the levels of your blood sugar by eating small meals comprised of whole grains, fruits and vegetables, protein, and complex carbohydrates.
- Do your best to avoid alcohol, refined sugar, excessive fats and salt.
- Limiting the caffeine amount in your diet as well as quitting smoke (if you are a smoker) could also help greatly.
Treating PMS with Home Remedies
- Drinking an amount of red wine could do wonders for PMS. This is because this liquor taken in moderate amounts could help sooth the abdominal cramps that might come with PMS.
- Taking a hot bath is also one of the most effective. This will help in relaxing the muscles, thus soothing away all mood swings and other emotional symptoms. It will also help ease cramps.
- Take ten drops of chase tree extract with your glass of water every morning and you would have an effective relief against PMS cramps.
- A cup of tea will go a long way in soothing your frazzled nerves during a PMS attack. It best to put a teaspoon of whiskey as well as some lemon juice on your tea before drinking it while it is hot.
- Chamomile, yarrow, and peppermint tea are also known to relieve stomach cramps.
- Drinking one cup of the juice where pickles are dipped is also a great PMS home remedy.
- As with any other illness, there are medical treatments that could help a woman cope with PMS. Along with these, there are home remedies as well that promise to alleviate some if not all of the symptoms brought about by the condition.
- If you are one of the people who have been suffering from PMS since you started your menstrual period, then it might help if you would take on these effective remedies. You will see that they do help.
Premenstrual Syndrome Diet
A balanced diet is one of the factors that could help women in avoiding severe premenstrual syndrome symptoms. If you will follow the nutritional diet tips that enumerated below, you might experience a PMS-free month in the long run.
So here are some of the tips that could help lessen PMS symptoms if not getting rid of them completely:
- Eat foods that are rich in calcium like almonds, beans, and dark green and leafy vegetables such as kale and spinach.
- Drink as much as eight to ten glasses of water daily.
- Get rid of all possible food allergens in your diet. These could include gluten, dairy, food additives, preservatives, corn, and oil.
- Always use healthy oils in cooking such as vegetable or olive oil.
- Drink soy milk that has been enriched with calcium. This is beneficial for lessening PMS symptoms and for bone health.
- Lessen or get rid of trans-fatty acids in your diet. This could be found in goodies that have been made or baked commercially like crackers, cookies, cakes, donuts, margarine, onion rings, french fries, and processed foods.
- Reduce your red meat intake. Eat more lean meat, beans, tofu, or cold-water fish for your protein needs.