What to do when PMS. How to get rid of PMS using folk remedies. Depending on the symptoms, PMS is prescribed

How to treat PMS? Is there a cure for PMS?

Severe PMS, how to treat?

Manifestations of premenstrual

Premenstrual syndrome (PMS) affects most women to some extent at some point throughout their reproductive years. If you experience very severe PMS, then, of course, there are proven and effective ways to reduce PMS.

What are the symptoms before PMS?

While most people immediately think of PMS whenever something triggers mood changes, symptoms can range from mental to physical changes. Common symptoms of PMS include mood changes, depression, irritability, strange behavior, food cravings, seizures, and.

Remedy for PMS

How to reduce PMS symptoms

Reducing the effects of PMS depends on what symptoms you have. If you're having period problems, you're certainly not alone. Women often experience a range of menstrual irregularities. Period related problems can range from premenstrual syndrome (PMS) to premenstrual dysphoric disorder (PMDD) and in the absence of menstruation, have severe and menstrual cramps.

Drugs for PMS

If your symptoms are purely physical - bloating, breast tenderness, then taking into account the mental symptoms of PMS is unlikely to help. If you're experiencing physical and mental symptoms, you can target and treat each symptom separately or try , which can help manage different symptoms.

Treatment of PMDD (premenstrual dysphoria) and PMS (premenstrual syndrome) associated with mood changes

Some people have a more severe form of premenstrual syndrome known as premenstrual dysphoric disorder (PMDD).

PMDD can cause very serious changes in mood, which can make it difficult to function normally in the days leading up to your period. Physical symptoms are similar to those that come with PMS, but can be much stronger and accompanied by severe mood changes and pain.

PMS - treatment - drugs

If you have severe mood swings, your doctor may prescribe Serafem, which is a renamed and chemically equivalent version of Prozac, a serotonin reuptake inhibitor (SSRI). It is not the only SSRI that can help treat depression, anxiety, and mood changes associated with PMS or PMDD.

Your doctor may prescribe another drug that works similarly.

PMS - medications

Some women are able to control the symptoms of premenstrual syndrome with oral contraceptives.

Over-the-counter treatments that may help include ibuprofen, naproxen and other drugs specifically made to relieve premenstrual symptoms. Aspirin is not the best choice because of its potential to increase the length and severity of menstrual bleeding.

Ibuprofen is often an effective treatment for reducing menstrual cramps and various premenstrual pain. Plus, ibuprofen offers another benefit for women experiencing heavy menstrual flow; it can help reduce the amount of loss that occurs during menstruation.

Other NSAIDs or non-steroidal anti-inflammatory drugs, such as Naproxen, also provide effective relief from menstrual cramps.

Research has shown many symptoms of premenstrual syndrome (including mood swings, depression, and menstrual cramps) can be reduced by consuming 1,200 mg of calcium daily. Calcium is an essential nutrient for women of all ages and can prevent osteoporosis later in life.

Women who crave sugar as a symptom of PMS may find relief by supplementing their diet with 300 to 500 mg of magnesium. Magnesium may also help reduce breast tenderness. Some women experience a reduction in symptoms by taking 50 to 300 mg of vitamin B6 per day.

Make sure you take the correct dosage, too much vitamin B6 can cause numbness and other negative side effects. Women who experience premenstrual breast pain can reduce this symptom by taking 600 IU of vitamin E per day.

One of the best ways to reduce PMS is through regular exercise. Not only can exercise reduce the symptoms of premenstrual syndrome, it is a great way to reduce stress and reduce the risk of other diseases, such as cancer.
Dietary changes that may help reduce symptoms of premenstrual syndrome include a low-fat vegetarian diet, which advises reducing your intake of sugar, dairy, red meat, alcohol and caffeine - all of which are known inflammatory foods. At the same time, increase your intake of complex carbohydrates, eat fruits and whole grain bread.

Alternative self-help measures that can relieve menstrual pain include using a heating pad to relieve pain.

Herbs for PMS

Other treatments that may be helpful include taking about 1500 mg of primrose oil daily, or using a natural progesterone cream.

Although some women claim to have found relief from PMS symptoms using herbal and natural supplements such as evening primrose oil or natural progesterone, most current scientific evidence does not support the use of any of these most commonly used herbs.

PMS and PMDD - what else?

Oral contraceptives are the preferred treatment for premenstrual syndrome in most women. However, several other types of therapy may provide effective relief from PMS and PMDD symptoms.

Are there ways to relieve PMS symptoms naturally?

What are menstrual cramps?

Remedies for PMS (premenstrual syndrome)

Menstrual cramps, also known as dysmenorrhea, are usually felt as a dull ache in the lower abdomen before or during menstrual periods. Sometimes the pain comes to the lower back or hip area. Other symptoms may include loose stools, sweating and dizziness.

There are two types of menstrual cramps: primary and secondary dysmenorrhea. Primary dysmenorrhea, which usually begins several years after the first menstrual period, does not cause physical abnormalities.

Hormonal substances called prostaglandins, which are produced naturally in the body, are believed to cause these menstrual cramps and are responsible for the pain and pain.

On the other hand, secondary dysmenorrhea has an underlying physical cause such as endometriosis, pelvic inflammatory disease, uterine fibroids, or uterine polyps.

As hormones rise and fall, some women experience PMS (premenstrual syndrome), a group of physical and emotional symptoms such as bloating, breast tenderness, appetite changes, fatigue, depression and anxiety in the week or two before their period period.
If you're dealing with PMS, you can improve your symptoms by making lifestyle changes. Various remedies are often used to relieve PMS symptoms, from eating certain foods to exercising.

Natural Remedies for Menstrual Cramps

If you are experiencing symptoms of menstrual cramps, it is important that your doctor properly diagnose the causes. Although some natural remedies show some promise, there is not enough research at this time to conclude their effectiveness.

Here are some of the most commonly used remedies:

Omega-3 fatty acids

Omega-3 fatty acids are found in fish such as salmon, mackerel, sardines and anchovies. They are also available in fish oil capsules, which may be the preferred form since many brands filter out any contaminants in the fish, such as mercury and PCBs.

At least eight studies involving a total of 1,097 women examined the relationship between diet and menstrual cramps and found that consuming fish oil seemed to have a positive effect on menstrual cramps.

Animal studies suggest that two compounds in fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may reduce prostaglandin levels.

In one small study, 21 young women took fish oil (containing 1,080 milligrams eicosapentaenoic acid (EPA), 720 milligrams docosahexaenoic acid (DHA), and 1.5 milligrams vitamin E) daily for two months, followed by placebo pills for two months . Another 21 young women took a placebo for two months, followed by fish oil for two months. The results showed that women experienced significantly fewer menstrual cramps when they took fish oil.

Fish oil capsules are sold in pharmacies, health food stores and online. Look for the active ingredients EPA and DHA on the label.

Fish oil capsules may interact with blood thinners such as warfarin (Coumadin) and aspirin. Side effects may include dyspepsia and bleeding. To reduce the fishy taste, it should be taken immediately before meals.

Magnesium

Magnesium is a mineral that is naturally found in foods such as green leafy vegetables, nuts, seeds and whole grains. It is also available as a dietary supplement. Magnesium is required for more than 300 biochemical reactions. It helps regulate blood sugar levels and is essential for normal muscle and nerve function, heart rate, immune function, blood pressure and bone health.

In 2001, researchers from the Cochrane Collaboration reviewed three small studies that compared magnesium and placebo for the treatment of dysmenorrhea.

Overall, they found that magnesium was more effective than placebo for pain relief, and the need for additional medications was less with magnesium use.

Across the studies, there was no significant difference in the number of side effects or adverse effects between magnesium and placebo.

High doses of magnesium may cause nausea, loss of appetite, muscle weakness, difficulty breathing, low blood pressure, irregular heart rate and confusion. It may interact with some medications and diseases, such as osteoporosis, high blood pressure (calcium channel blockers), and some muscle relaxants and diuretics.

Acupressure

Acupressure is a traditional healing practice based on the same principles as acupuncture. Instead of using needles, pressure is applied to acupuncture points.

A point that is often recommended by acupuncturists for menstrual cramps is called Point 6. Although there is only preliminary research on acupressure for menstrual cramps, it is a simple home remedy that is often recommended by alternative practitioners.

To find the point, acupuncturists suggest feeling the bony point of the inner ankle. From this point, draw an imaginary line from your knee to your inner ankle. This is approximately four finger widths from the inner ankle. It's not on the shin bone, but just near it towards the back of the knee.

With your thumb or middle finger at a 90-degree angle, apply gradually increasing pressure. Wait three minutes. The pressure should not be painful or uncomfortable.

Acupressure should not be done if you are pregnant. This should also not be done on damaged or infected skin.

Other natural remedies for menstrual cramps:

1. Low fat diet
2. Vitamin E
3. Vitamin B1
4. Dill
5. Aromatherapy
6. Massage
7. Calcium
8. Manual
9. Exercise

Calcium

Although many supplements have been proposed to relieve PMS symptoms, currently only calcium has demonstrated consistent therapeutic benefit.

One of the largest studies of calcium for PMS, published in the American Journal of Obstetrics and Gynecology, examined the use of calcium supplements in women with moderate to severe premenstrual symptoms. Study participants took either calcium or a placebo for three months.

The researchers found that women who took calcium had a 48 percent reduction in their total number of symptoms.

In another analysis published in the Archives of Internal Medicine, researchers analyzed data from 1,057 women who developed PMS over 10 years of follow-up and 1,968 women without PMS. They found that women who had a high intake of calcium from dietary sources had a significantly lower risk of PMS.

About four servings per day (equivalent to about 1,200 mg calcium) of low-fat cottage cheese or milk, fortified orange juice, or low-fat other dairy products such as yogurt were associated with a lower risk of PMS.

Interestingly, calcium from supplements was not associated with risk of PMS.

Foods high in calcium include:

1. Dairy
2. Sesame seeds
3. Almond
4. Leafy green vegetables

The study also found that women who had a high intake of vitamin D (a vitamin that regulates the absorption and metabolism of calcium) from food sources equivalent to approximately 400 IU per day had a lower risk of PMS.

A more recent study published in the journal BMC Women's Health assessed blood levels of vitamin D (25-hydroxyvitamin D) and found that vitamin D levels were not associated with the risk of PMS overall, but were inversely associated with the risk of specific menstrual symptoms. such as breast tenderness, diarrhea or constipation, fatigue and depression.

Diet

The most common dietary recommendations are to limit sugar intake and increase complex carbohydrate intake. Some people may benefit from lowering their sodium intake, which can help reduce bloating, water retention, and breast swelling.

Limiting caffeine is another common diet change due to the association between caffeine and PMS symptoms such as irritability and insomnia.

Exercise

Sticking to regular exercise can help improve PMS symptoms. Regular aerobic exercise, such as brisk walking, jogging, swimming or cycling, releases endorphins, dopamine and serotonin (chemical messengers that can boost mood) and has positive benefits for energy and stress.

Stress management

Breathing exercises, meditation and yoga are some natural ways to reduce stress and promote relaxation. Many women who use anti-techniques feel more confident and in tune with their needs in the weeks leading up to their period.

Herbs for PMS

Common tree berry (Vitex agnus-castus) is often recommended as an herbal supplement to help with premenstrual syndrome (PMS).

For example, a study published in Phytomedicine examined the use of agnus castus (at three different doses) or placebo in 162 women with PMS. After a three-month period, women taking 20 mg per day had improved symptoms compared with those taking placebo or 8 mg.

They found that five out of six studies found agnus castus supplements to be more effective than placebo.

Despite this, there may be side effects and it may not be suitable for some people (such as people with certain medical conditions or people taking medications), so if you are planning to take agnus castus, it is important to check with your doctor first.

Integrative approaches

Acupuncture, massage, and aromatherapy (using essential oils) are sometimes suggested to reduce PMS symptoms.

Summary

If you have PMS, there are certain lifestyle changes you should make to improve your symptoms and help bring your hormones back into balance. Talk to your healthcare provider, who can help you choose the approach that's right for you.

Due to the lack of research support, it is too early to recommend any natural remedy as a treatment for menstrual cramps. Supplements have not been tested for safety and because dietary supplements are generally unregulated, the contents of some products may differ from what is stated on the product label. Also keep in mind that the safety of alternative medicine in pregnant women, nursing mothers, children, and those with medical conditions or taking medications has not been established.

Additionally, how to reduce PMS:

Diet rich in complex carbohydrates

Avoiding foods that may make symptoms worse, such as caffeine, alcohol, nicotine, salt, and refined sugar

Take supplements and/or increase your intake of food sources and minerals such as calcium, magnesium, B6 and vitamin E

Such as fluoxetine or sertraline, as well as a number of others

Taking anti-anxiety medications

Diuretics such as spironolactone for fluid retention and/or bloating

Short-term therapy that lasts no longer than six months with GnRH agonists (anti-estrogen drugs), such as lupron in combination with estrogen or estrogen-progestin therapy.

Finally, while exercise is not a cure for abnormal uterine bleeding, it is often effective in relieving PMS and PMDD symptoms and also helps reduce menstrual cramps, as mentioned earlier. In fact, resorting to 20 to 30 minutes of walking just three times a week provides a number of benefits, including your PMS health.

Depression, aggression, tearfulness, nausea, weakness, headache and many other unpleasant symptoms that a woman may experience during the premenstrual period or PMS.

What is PMS?

PMS - Premenstrual syndrome is a complex set of somatic and mental disorders that appear 7-14 days before menstruation and, as a rule, completely disappear after its onset.

It is important to know, that PMS has more than 150 symptoms and can be a signal of more serious disorders in the body such as endometriosis, inflammatory processes in the pelvic area, hormonal disorders and much more. Therefore, it is very important to consult a gynecologist in case of pronounced premenstrual syndrome to exclude the organic component of PMS.

If the doctor has ruled out diseases that can cause unpleasant symptoms, then you can resort to the following 11 recommendations that will help you cope with or reduce the symptoms that arise during PMS.

11 ways to cope with PMS

1. Keep a diary and mark the days on the calendar when menstruation begins, as well as the days when the first signs of premenstrual syndrome appear. Trace the cyclicity and what preceded the bright PMS. Perhaps this month you slept poorly or there was a lot of stress in your life, a lot of workload.
2. Control your emotions. Having shouted at your loved ones once, quite often you want to scream for the entire next week. Try not to let yourself go. Therefore, try to stop your aggression at the initial stage. To do this, you need to find your own ways of relaxation - breathing, yoga, massages, spas and other methods that help you relax.
   
3. Make changes to your daily routine during PMS. Minimize unnecessary psycho-emotional stress. Don't overload yourself at work, don't overwhelm yourself with additional work and household chores.
   
4. Increase physical activity during premenstrual syndrome. An active lifestyle is an excellent helper in combating negative symptoms of PMS. Women who regularly engage in sports may sometimes not even notice the onset of menstruation, since their psychological and physical state does not change. But in women with a sedentary lifestyle, the likelihood of PMS increases several times.
   
5. Calming herbs - chamomile, mint, St. John's wort, motherwort. These herbs can be of great help to you once you feel that PMS is approaching. Also, such helpers include essential oils - ylang-ylang, lavender. Apply the oil to your wrists and earlobes - a little aroma can help you stay in balance during the “emotional period”.
   
6. Warm salt baths before bed. It's no secret that a warm bath is a good sedative before bed. During the PMS period, this method is especially necessary and effective.
   
7. Sex. Regular sex throughout the month will give you the opportunity not to feel or feel less unpleasant symptoms of PMS. Of course, it is very important that this sex brings you maximum pleasure - both moral and physical.
   
8. Dream. Sleep during PMS should be longer, since your body needs more time to recover during the premenstrual days. Therefore, do not neglect this advice under any circumstances. Force yourself to go to bed before 22-00/23-00. And sleep at least 8 hours.
   
9. Diet. Avoid salty, spicy foods and alcohol during PMS, which will retain water in your body. During PMS, many women complain of swelling, and salty foods will only aggravate the swelling of the face and body.

10. Don't forget that your aggression, tearfulness and depression– This is a temporary reaction during the period of PMS. Remember that you are now in a state of narrowed consciousness under the influence of hormones. Therefore, try not to make important, serious and categorical decisions. This recommendation is especially important for very sensitive and emotional women. Switch yourself from negative thoughts to some action. Take a walk, go to a sport, do some cleaning, or watch your favorite TV series. The main thing is not to forget that after some time this will pass and you will again feel calm and in harmony.

11. Try, if possible, to warn your loved ones that another period of PMS is approaching. 🙂 Your husband or children, seeing aggression, may feel guilty for your condition and not understand the whole range of feelings that you are experiencing. Therefore, just warn them that during this period you are more sensitive and irritable. This recommendation will help maintain calm relationships in your family.

These were 11 tips on a difficult topic for women - how to cope with PMS? We hope that you have found suitable recommendations for yourself and they will help you during such a sensitive and difficult period for almost every lady!

Harmony and wonderful mood to you every day and period of your life! 🙂

How to get rid of PMS - a pressing question

Premenstrual syndrome (PMS) is a combination of various pathological symptoms that appear in many women a few days before menstruation. Even today, many women, even if they wonder how to get rid of PMS, do not go to the doctor with their problems, but endure their problems on their own. The point that PMS is not an invention of women, but a condition that requires treatment, should be understood by both women and the men around them.

PMS symptoms are varied and not strictly specific. Therefore, when they appear, a woman should visit a doctor not only to get rid of PMS, but also to rule out other diseases. Let's briefly recall the manifestations of this disease. The mental symptoms of the disease are the most well known. These include emotional instability, irritability, depression, tearfulness, apathy, weakness, sleep disturbance and libido, and others. From the nervous system, headaches, loss of coordination, and dizziness may occur. PMS can be accompanied by edema, swelling of the mammary glands and pain in them, and difficulty urinating. Nausea is often observed, vomiting and bloating are possible. The skin often becomes oily, acne and pigmentation appear. In addition, PMS can be accompanied by pain in bones, muscles and joints. Such a variety of symptoms may require the doctor to prescribe various additional tests.

How to get rid of PMS: what you can do yourself

To get rid of PMS, a woman needs an individual treatment plan. In addition to taking prescribed medications, individual efforts may also be required, since non-drug treatment methods can also be effective for MPS. These include normalization of work and rest schedules, dosed physical activity and diet.

The PMS diet requires controlling the amount of calories you get from different sources. So, the majority of the diet (50%) should be carbohydrates, the rest - proteins (30%) and fats (20%). Meals should be fractional - 5-6 times a day, which normalizes the metabolism of adipose tissue and prevents a decrease in sugar levels in blood. It is important to limit the consumption of certain foods: salt, smoked meats, spicy foods, animal fats, alcohol, and drinks containing caffeine. A woman suffering from PMS should receive vitamins A, B, C and E, macroelements (magnesium, potassium, calcium), microelements (zinc, copper, selenium). They can be taken in the form of vitamin-mineral complexes.

How to get rid of PMS with medications

Drug treatment for PMS can vary greatly depending on the prevailing symptoms and test results. We will look at the main, most popular medications.

Medicines that affect the functioning of the central nervous system and improve metabolism in it, for example, nootropics (piracetam), are often used for PMS. By helping to normalize brain function, they stabilize the production of female hormones and alleviate the symptoms of PMS.

So-called vasoactive (vascular) drugs are used. They tone and protect blood vessels, thin the blood, improve blood supply to organs, and relieve pain. These products include gingko biloba extract, pentoxifylline, polyunsaturated fatty acid preparations, and multivitamins.

To correct neuropsychic symptoms, sedatives (valerian) and antidepressants (St. John's wort, fluoxetine) are used. Anti-inflammatory drugs (nimesulide) provide symptomatic relief for pain in the mammary glands, affecting the exchange of mediators in the nervous system. Metabolic drugs, immunocorrectors and adaptogens (Eleutherococcus, ubiquinone) improve nutritional processes and enhance immunity.

A common method of treating PMS is the prescription of hormonal drugs, including contraceptives. Despite their significant effectiveness, they are not suitable for all women due to a number of contraindications and side effects. Moreover, due to a certain prejudice against hormonal drugs, many women and even doctors prefer not to use them.

A special role is played by drugs with neurotransmitter action, primarily the extract of common twig. They normalize the production of nervous system mediators and the hormone prolactin, which play an important role in the development of PMS. Prutnyak-based drugs that have proven their effectiveness are Cyclodinone and Mastodinone. The second drug is better suited for the treatment of PMS, which is due to its combined composition and complex action.

Mastodinon is a complex herbal preparation that reduces the concentration of prolactin in the blood and normalizes the balance of sex hormones. Common twig extract, the main component of the drug, is known for being able to effectively eliminate mastodynia (a common symptom of PMS - engorgement and soreness of the mammary glands). For the treatment of premenstrual syndrome, its property of normalizing the ratio of sex hormones in the female body is valuable, which affects the course of the second phase of the cycle. Thus, Mastodinon can be considered a milder analogue of hormonal therapy. This is its effect on the causes of PMS.

Other components of the drug have an effect in combating the symptoms of premenstrual syndrome. Cyclamen tuber is effective for migraines, headaches and nervous disorders, chilibuha seeds soothe, iris eliminates nausea and other symptoms of the digestive system, tiger lily helps with functional disorders of the heart, cohosh eliminates uterine spasms and pain in the lower abdomen.

Mastodinon can be safely combined with other drugs. Its effect manifests itself already 6 weeks after the start of treatment in the form of a decrease in the manifestations of mastodynia (pain in the mammary glands), a decrease in headaches and migraines, and a decrease in mental manifestations.

Any little thing during PMS throws a woman out of balance: tears, hysteria and, finally, someone’s irritated question: “Are you getting your period soon?” Some view this phenomenon as a necessary evil. However, you can get rid of PMS. the site consulted with a doctor, obstetrician-gynecologist Kokotyukha Irina.

Premenstrual syndrome (PMS) is a complex of unpleasant symptoms that occurs in women 7-14 days before menstruation.

Symptoms

There are many symptoms of PMS: from depression, irritability and lethargy to severe headaches (migraines), allergic reactions on the skin, diarrhea or constipation, swelling and tenderness of the mammary glands. Moreover, the signs of PMS and its course are individual for each woman. For example, some people have a terrible headache a week before their period, weight gain, and acne appears on their face. While others only 2-3 days before menstruation begin to suffer from depression and insomnia.

Causes

During the premenstrual period, fluctuations in sex hormones occur in a woman’s body and the manifestations of PMS depend directly on the individual reaction to such fluctuations.

Hormones not only regulate the menstrual cycle, but also “hit” other systems of the body, for example, the central nervous system, genitourinary system, etc. This results in irritability, and a slowdown in kidney function leads to edema. Fortunately, by the beginning of menstruation, everything returns to normal, and we temporarily forget about PMS.

There are other reasons, for example, lack of vitamins and minerals in the body, consumption of large amounts of salt, alcohol, coffee, smoking, sedentary lifestyle and of course, stress. So, if you feel that PMS periods are becoming more difficult, think about your lifestyle. Experts believe that severe PMS can also be inherited.

No. 1. Go to the doctor

Listen to yourself. Try to keep a diary for 4 to 6 months in which you clearly describe your emotional experiences and physical sensations.
Contact your gynecologist. Having studied your “mood,” the doctor will be able to understand whether it is really PMS and will help you choose medications, diet, and tell you what regimen you need to follow during the premenstrual period.

Typically, treatment for PMS depends on the symptoms you experience. There are many drugs for this: sedatives, analgesics and antispasmodics, non-steroidal anti-inflammatory drugs, hormonal drugs, diuretics.

In addition, the doctor may prescribe oral contraceptives, vitamin preparations and nutritional supplements.

#2: Change your diet

Very often you can get rid of PMS without resorting to medications. To do this, it is enough to refrain from bad eating habits at least 10 - 7 days before the start of your period:

• Limit your consumption of sugar, salt, coffee, strong tea and do not exceed the required daily amount of liquid - 1.5 liters per day (it is better if it is mineral water and unsweetened juices)! Excess fluid in the body leads to painful breast swelling and swelling.
• Alcohol is also harmful. It increases the feeling of hunger, headache, irritability.
• Forget about products containing artificial additives and flavors.
• Beware of large amounts of animal fats, as they are the main source of cholesterol, the excess of which contributes to the disruption of blood circulation. But dishes made from fish, poultry or lean beef will come in handy.
• Replace butter with vegetable oil. Do not limit yourself to fresh vegetables and fruits, as they contain the necessary vitamins, minerals, and fiber. By the way, vitamins A and D improve skin condition and prevent the appearance of acne during PMS. And vitamin E relieves pain in the mammary glands and relieves depression.

No. 3. Lead a healthy lifestyle

Exercising increases the body's endurance, and this is important in the fight against premenstrual syndrome.

Don't overload your nervous system! Insufficient sleep only increases irritability and reduces the body's resistance to stress.

Therefore, take a week's break from night work, try to sleep for at least 8 hours, in a well-ventilated room, and take a contrast shower before bed.

The fewer cigarettes you smoke, the easier your PMS will be. Scientists have long proven that nicotine significantly worsens the course of premenstrual syndrome.

Yoga and breathing exercises are great for PMS headaches. For example, sit cross-legged and, smoothly raising your arms up, take a deep breath. When your arms are above your head, hold the air for a few seconds. Then, slowly lowering your arms, exhale.

The symptoms of premenstrual syndrome or, as it is commonly called, PMS are familiar to almost every woman: headache, irritability, tearfulness, bowel disorders, swelling, drowsiness, joint pain. The malaise usually lasts up to 14 days, and the syndrome can end both before and after menstruation.

What is the cause of PMS?

Mild and severe forms of the disease are known. A severe form of illness occurs rarely and is accompanied by such obvious disruptions in the body’s functioning as heart rhythm disturbances. While a mild form of PMS is a safe but unstable emotional state that does not require medical intervention.

However, research by American scientists in this area has proven that ignoring even mild psycho-emotional, vegetative-vascular and metabolic-endocrine disorders is dangerous to health. Young girls who ignore PMS symptoms every month at 40-50 years of age tolerate menopause worse and more often suffer from diseases such as obesity, osteoporosis, heart and vascular diseases. Research has also found that PMS can pose a risk to expectant mothers and their unborn children. The risk of complications during pregnancy, which can provoke severe toxicosis or even miscarriage, was higher in women suffering from PMS than in their healthy peers.

PMS is an imbalance of the female sex hormones estrogen and progesterone, which occurs due to stress, chronic infections, unknown malfunctions in the brain and other reasons. Disruption of the delicate balance at the very beginning of pregnancy worsens its course. Doctors around the world today are unanimous that PMS of any severity is a signal of failures in a woman’s reproductive health. In order for the cycle to become regular and the pain to disappear, it is necessary to restore the balance of hormones, vitamins, and microelements. To achieve this goal, medications such as “Time Factor” help, which includes a set of substances selected taking into account the disturbances in hormonal regulation and metabolism characteristic of PMS. According to a specialist in the treatment of PMS gynecologist Peter Zatsepin, such drugs in combination with a special diet can replace hormonal and psychotropic medications. The diet, according to the expert, should be changed depending on the phase of the menstrual cycle, since hormonal balance is very closely related to nutrition.

The essence and results of the experiment of American scientists

A study by US scientists showed that carbohydrates help women cope with bad mood and other symptoms of PMS. Scientists from the United States observed how nutrition affects behavior: three days before the onset of menstruation, a group of women were added corn flakes to their diet. When following the new diet, the majority of subjects experienced disappearance of: depression, irritability, tearfulness and other negative psycho-emotional consequences of PMS.

After analyzing the results of the experiment, scientists found that carbohydrates found in corn flakes increase the content of serotonin in the brain. The substance improves emotional state and normalizes sleep.

New works by American nutritionists confirm the scientists’ hypothesis. Nutrition experts advise their patients to give up fat and switch to foods rich in plant protein. This diet not only improves your emotional state, but also helps reduce pain from cramps.

Diet for PMS

Gynecologist Peter Zatsepin believes that the best way to cope with PMS symptoms is fruits, vegetables and cereals.

“You should give preference to fruits, vegetables, and also cereals: buckwheat, oatmeal, rice, millet. The diet should contain a sufficient amount of protein, especially vegetable protein. Its sources can be soy products, peas, beans and other legumes. Drinks with caffeine should be limited during this time. This substance may increase aggression and cause mood changes. Temporarily it is necessary to exclude from the diet oil and vegetable products that are rich in fats: seeds, olives, avocados, nuts. Fried foods, chips, alcohol, and chocolate are undesirable,” the expert explained.

He also advised to give up easily digestible sugar, which is found in abundance in soda, cakes, sweets, and fatty animal products: yogurt, fish, meat, milk, sour cream.