Solving PMS

Nishahameetha

Ruler's of Penmai
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#1
Premenstrual syndrome (PMS) is a combination of physical and emotional disturbances that occur after a woman ovulates and ends with menstruation. Common PMS symptoms include depression, irritability, crying, oversensitivity, and mood swings. For some women PMS symptoms can be controlled with medications and lifestyle changes such as exercise, nutrition, and a family and friend support system.

The most frequent mood-related symptoms of PMS include:

* anxiety,
* tension,
* depression,
* crying,
* oversensitivity, and
* exaggerated mood swings.
 

Nishahameetha

Ruler's of Penmai
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#2
The most frequent physical signs and symptoms of PMS include:

* fatigue,
* anger and irritability,
* bloating (due to fluid retention),
* tension,
* depression,
* crying,
* oversensitivity, and
* exaggerated mood swings.
* weight gain,
* acne,
* sleep disturbances with sleeping too much or too little (insomnia), and
* appetite changes with overeating or food cravings.
* Swollen or tender breasts
* Feeling tired
* Upset stomach, constipation, or diarrhea
* Headache or backache
* Joint or muscle pain
* Trouble with concentration or memory
 

Nishahameetha

Ruler's of Penmai
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#3
General management includes a healthy lifestyle including:

* Eat complex carbohydrates (such as whole grain breads, pasta and cereals), fiber and protein.
* Cut back on sugar and fat.
* Avoid salt for the last few days before your period to reduce bloating and fluid retention.
* Cut back on caffeine to feel less tense and irritable and to ease breast soreness.
* Cut out alcohol. Drinking it before your period can make you feel more depressed.
* Try eating up to 6 small meals a day instead of 3 larger ones.
* Get aerobic exercise. Work up to 30 minutes, 4 to 6 times a week.
* Get plenty of sleep--about 8 hours a night.
* Keep to a regular schedule of meals, bedtime and exercise.
* Try to schedule stressful events for the week after your period.
* family and friends can provide emotional support during the time of a woman's cycle;
* quite smoking;
* reduce intake of refined sugars.

All of the above have been recommended and may help symptoms in some women. Furthermore, some studies suggest that vitamin B6, vitamin E, calcium, and magnesium supplements may have some benefit.

* Set up an exercise program (to alleviate water and other fluids setup an exercise program for yourself to include walking and or cycling three times a week for 20 minutes a day.
* To help eliminate excess estrogen and reduce breast tenderness, cut back from your diet; salt, fat, and sugar. Add to your diet additional servings of protein and fiber to include; fruits and vegetables.
* Eliminate canine and alcohol form your diet 14 to 16 days before your period
* With the help of your physician, set up a vitamin supplement therapy for treating your PMS.
 

usha.s

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#4
Thank u so much for sharing this information dear, it will be more useful for me.

Regards
Usha
 

YOKI

Minister's of Penmai
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#5
Nice info about PMS Nish...
keep sharing..:thumbsup
 

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