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How to deal with premenstrual tension syndrome?

Premenstrual syndrome, also called PMS, is a common disorder of the menstrual cycle that affects many women around the world. Symptoms of PMS, such as chest tightness, abdominal pain, headaches, mood swings and difficulty concentrating, can affect our daily lives and emotional well-being.

Although the symptoms of PMS are common, this does not mean that we have to tolerate them. In this article, we will discuss some effective ways to deal with premenstrual syndrome to improve our well-being and quality of life. Read on for some practical tips on how to deal with PMS and enjoy health and well-being throughout your menstrual cycle.

What is premenstrual syndrome PMS?

Premenstrual syndrome (PMS) is a group of physical, emotional, and behavioral symptoms that occur in some women during the period leading up to menstruation. Symptoms of PMS usually begin after ovulation, i.e. in the second half of the menstrual cycle, and resolve when bleeding begins.

Symptoms of PMS may vary in severity in different women and in different menstrual cycles. Some of the most common symptoms of PMS are:

Breast Tension
Abdominal pain
Headaches
Flatulence and constipation
Mood changes such as irritability, anxiety, depression, crying, emotional sensitivity
Difficulty concentrating
Fatigue
Increased appetite and appetite for sweets

PMS can affect a woman’s quality of life and disrupt her daily functioning. In some cases, the symptoms of PMS are severe enough to cause significant limitations in daily activities and require treatment.

What aspects of life are affected by PMS?

PMS (Premenstrual Tension Syndrome) can affect many aspects of a woman’s life, including:

Physical health: The physical symptoms of PMS, such as headaches, abdominal pain, chest tightness, fatigue and muscle aches, can affect a woman’s ability to perform daily activities and work.
Mental health: Emotional symptoms of PMS, such as irritability, anxiety, depression, emotional over-sensitivity and sleep problems, can affect a woman’s well-being and relationships with other people.
Interpersonal relationships: Symptoms of PMS can affect a woman’s relationships with family, partner, friends, and co-workers, especially if she has difficulty controlling her mood or behavior.
Productivity at work: Symptoms of PMS can affect a woman’s performance at work and her ability to perform daily tasks.
Self-esteem: Symptoms of PMS can affect a woman’s self-esteem and self-esteem, especially if a woman feels shame or guilt about her condition.

It is important that women with PMS do not ignore their symptoms and seek medical help if needed, as treatment can help control symptoms and improve quality of life.

What is the cause of PMS?

There is no clear cause for the formation of premenstrual syndrome (PMS), but it is believed to be a complex process involving physiological, hormonal and psychological factors.

One of the main physiological factors associated with PMS is the change in the level of sex hormones, in particular estrogen and progesterone, during the second phase of the menstrual cycle. During this period estrogens and progesterone are at a high level, and their decrease with the onset of menstruation may cause symptoms of PMS.

Another physiological factor may be the instability of blood sugar levels, which can affect your energy and mood.

Psychological factors such as stress, depression and low self-esteem may also contribute to or exacerbate the symptoms of PMS.

Although the exact cause of PMS is unknown, there are certain risk factors that may increase its occurrence, such as young age, irregular menstrual cycles, cigarette smoking, heavy alcohol consumption, and a nutrient-poor diet.

What are the treatment methods?

There are different treatments for premenstrual syndrome (PMS) that can be used depending on the type and severity of symptoms and the patient’s preferences. However, there is no definitive cure for PMS, and treatment is rather aimed at alleviating and controlling the symptoms.

Here are some of the treatments for PMS:

Lifestyle changes: Avoid cigarette smoking, alcohol, caffeine and sugar consumption, as well as lead a healthy lifestyle, a balanced diet, regular exercise and relaxation.
Medications: Medications for PMS include non-steroidal anti-inflammatory drugs (e.g., ibuprofen), antidepressants, analgesics, and hormonal agents such as birth control pills.
Behavioral therapy: Behavioral therapy, such as cognitive-behavioral therapy, may help a patient to control the emotional symptoms associated with PMS, such as anxiety, depression, and irritability.
Dietary supplements: Some dietary supplements, such as magnesium, calcium, and vitamin B6, may help relieve the symptoms of PMS.
Acupuncture: Acupuncture may be helpful in relieving the pain and emotional symptoms associated with PMS.
Alternative Therapy: Some women use alternative therapies such as massage, aromatherapy, light therapy, yoga or meditation to alleviate the symptoms of PMS.

In any case, it is recommended that you consult your doctor before starting any therapy for appropriate guidance and recommendations on the treatment of PMS.

How to deal with premenstrual tension syndrome PMS?

Dealing with premenstrual tension syndrome (PMS) can be difficult, but there are some steps you can take to alleviate your symptoms and improve your quality of life during the premenstrual period. Here are some tips:

Diet changes: During the premenstrual period, pay attention to diet and avoid foods that may aggravate the symptoms of PMS, such as caffeine, alcohol, sweets, salt and trans fats. Instead, you should increase your intake of protein, fiber, vegetables and fruits.
Regular exercise: Regular exercise, such as yoga, swimming or running, can help relieve the symptoms of PMS. These exercises help reduce stress, increase endorphins and improve mood.
Behavioral therapy: Behavioral therapy, such as cognitive-behavioral therapy, may help a patient to control the emotional symptoms associated with PMS, such as anxiety, depression, and irritability.
Dietary supplements: Some dietary supplements, such as magnesium, calcium, and vitamin B6, may help relieve the symptoms of PMS.
Acupuncture: Acupuncture may be helpful in relieving the pain and emotional symptoms associated with PMS.
Relaxation: During the premenstrual period, it is worth taking time to relax and rest. You can try different relaxation methods, such as meditation, yoga or massage.
Medications: For severe symptoms of PMS, your doctor may prescribe painkillers, hormonal drugs or antidepressants.

The above tips can help alleviate the symptoms of PMS, however, every woman is different, so it is important to find an individual approach and strategy for yourself. If in doubt, always consult a doctor or specialist.

Premenstrual tension syndrome with the eye of a psychodietician

Premenstrual syndrome (PMS) is a condition that affects many women of childbearing age. It is characterized by the occurrence of physical and mental symptoms in the period before menstruation. These symptoms can have a significant impact on quality of life and mental health.

Proper diet and lifestyle can help relieve the symptoms of PMS and improve well-being during this period. Here are some tips from a psychodietician that can help you cope with PMS:

Balanced diet: You should increase your intake of protein, fiber, calcium, magnesium, vitamins B6 and D and omega-3 fatty acids. Avoid consuming fatty and highly processed foods, sugar and alcohol, which may exacerbate PMS symptoms.
Regular exercise: Regular physical activity, such as jogging, yoga, or dancing, can help reduce the symptoms of PMS by reducing stress levels and increasing endorphins.
Stress reduction: Stress is a common challenge for women with PMS. It is worth trying different relaxation methods, such as meditation, yoga or aromatherapy, which help to reduce stress and improve your mood.
Regular sleep: Hormonal changes during PMS can affect sleep quality. It is worth taking care of a regular sleep regime and avoid consuming caffeine before bedtime.
Psychological support: PMS can affect mental well-being. It is worth using the help of a specialist, such as a psychologist or psychotherapist, who will help you cope with emotional difficulties.
Supplementation: In some cases, supplementation with magnesium, vitamin B6, omega-3 fatty acids or vitamin D may help reduce the symptoms of PMS. However, it is always advisable to consult a doctor before starting supplementation.

Proper diet and lifestyle are key to coping with PMS. If you experience severe symptoms, it is worth consulting a doctor who will help you choose the right treatment.