Nearly 80 percent women experience premenstrual syndrome (PMS) few days before the onset of the menstrual bleeding. Premenstrual syndrome is characterized by certain physical and behavioral changes. The severity of the symptoms of PMS varies from person to person. Women between 30 and 49 years of age are usually affected by this condition. The exact reasons for experiencing PMS are unknown. Hormonal changes are believed to be responsible for this condition.
Premenstrual syndrome symptoms
Premenstrual syndrome symptoms might appear 7 to 14 days before the beginning of the period and they naturally subside once the period starts. Symptoms of PMS include headache, fatigue, bloating, breast tenderness or swelling, increase in heartbeat, dizziness, diarrhea or constipation. Women can experience mood swings, anxiety, depression, confusion, irritability and difficulty in sleeping. Food cravings might increase during this time, leading to weight gain.
Premenstrual syndrome remedies
Symptoms of PMS could be treated through proper diet and regular exercise.
Craving for sugary foods and carbohydrates increases during this time. When PMS occurs, you should neither overeat nor starve. You should stay away from the low nutrient and high calorie sugar and refined carbohydrate food products. Instead, have whole grain products and lots of fresh fruits and vegetables. Foods rich in potassium, calcium and vitamin E are most suitable for treating PMS. Dry fruits can also help to improve your mood, while giving you necessary nutrients needed for healthy living. Avoid saturated fats, such as butter and animal fats. Animal fats could worsen the symptoms of PMS.
You should also limit intake of dairy products. Excess lactose could slow down absorption of magnesium. Magnesium is needed for balancing the estrogen level in the body. Change in estrogen level could lead to PMS. You can have vegetable oils, rich in unsaturated fatty acids, in your meal. Fish and fish oil rich in omega-3 fatty acids is good for your health. To prevent bloating, you should limit salt intake and avoid consumption of alcohol.
Avoiding caffeine can also be beneficial for women during this time.
Besides diet, certain home remedies can help to reduce the symptoms of PMS. Drinking chamomile tea, at least twice a day, is effective for treating PMS. Increase intake of soybean and soy products. Alfalfa seeds can also help to reduce the symptoms of PMS.