Why is my PM so bad? Causes and remedies

PMS
What is it // symptom // progress // Remedies

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Do you feel swollen, irritable or hungry before your period? Maybe you will encounter a spell of cramps or crying. If these symptoms are familiar, Appears in one monthyou may have premenstrual syndrome (PMS).

For most women, PM symptoms are uncomfortable but easy to control. But after a while, many women find their monthly colic worsening or eager The speed is out of control. If you are in it, you may feel frustrated and seek answers.

There are many reasons why PMS symptoms worsen – luckily, there are a number of ways you can relieve them. Read on to learn why you may suddenly experience worsening of PMS symptoms and some natural remedies that can help resolve symptoms of PM.

What is PMS?

Premenstrual syndrome or PMS is a combination of physical, emotional and/or behavioral symptoms Most women In the days or weeks before their period. These symptoms may vary in duration and intensity, ranging from brief and mild to lasting and severe.

What are the common symptoms of PMS?

this Rapid decline in hormones Ovulation can impose a variety of physical and emotional costs. Some of them Common symptoms of PM include:

For some women, PMS Can be started for five days Before their period. In most cases, once menstruation begins, symptoms stop and hormone levels start to rise again.

Not all women experience PMS, and not all PMS cases can be self-diagnosed. If you experience symptoms that disrupt your daily life, consult a health care professional for evaluation and guidance.

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Does PM get worse with age?

PMS strike and One in four women At some point in their lives. Usually, the symptoms are mild, but they become complex with age. So if you suddenly notice worsening PMS symptoms, know that women in their 30s are more likely to do so, but it is still important to consult a healthcare professional for evaluation and guidance.

PMS and fences

The symptoms of PM also tend to be Get worse During the transition period to menopause, due to the widespread fluctuations of hormones, it is called perimenopause. Maureen Whelihan, MDa board-certified obstetrician and gynecologist by Gyn Care, Greenacres, Florida. Menopause usually begins when you Arrived in the mid-40s And it can last up to 10 years.

You’re more likely to see PMS symptoms surge During the whole year, if you are already sensitive to mood changes during your menstrual cycle. However, this may occur once women with mild symptoms, even women with only mild symptoms or who have never had PMS once they transition to menopause.

PMS and fertility

Research shows Women who use hormonal birth control are also more likely to experience PM, with the odds increasing over time. But, others Research findings A combination of contraceptives containing estrogen and progesterone or hormone spiroprotectin may actually help with PMS symptoms.

Natural Remedies for PMS

The good news is that you don’t have to suffer from PMS every month. By changing your lifestyle, you can improve your body, mild to moderate symptoms can relieve your symptoms hormoneand mental health.

For those with severe symptoms, it is best to consult a health care provider for more motivated treatment options. For everyone else, you can help naturally relieve PMS symptoms through healthy diet and activities.

1. strength and Aerobic exercise

Regular physical exercise is a non-negotiable part of your PMS action plan. Exercise helps reduce stress and increase mood, which can Help tame PMS symptoms Feelings of anxiety and sadness like nervousness, physical discomfort, irritability, fatigue, bloating, anxiety.

A recent study found No significant difference Between positive impact Strength training relatively Aerobic exercise Regarding PMS symptoms, such as pain, concentration, water retention and negative effects, they can help co-contributors alleviate many of the symptoms of PMS.

Also exercise Helps contract bloating By helping reduce the release of felt-good brain chemicals by helping reduce the hydration of the hormones that cause moisture.

If you need easy

Of course, if your symptoms include cramps, odors, or muscle soreness, you may not be receiving the usual exercise. Anyway, you are unwilling to do some form of exercise even for a few days.

“Even more modes of movement walk Can help manage PMS symptoms. ” Roshni Patel, doa board-certified obstetrician at HERMD, Milburn, New Jersey.

Other mild activities when you PMS-ing include:

Designed to satisfy Sports Activities Guide Set up by the Centers for Disease Control and Prevention (CDC). This means getting a moderate intensity of at least 150 minutes Aerobic exercise and two full-body strength meetings per week.

2. Eat the right food

Relieving PMS symptoms is usually as simple as watching the food you put on a plate. Eating nutritious throughout the month, a balanced diet is a great way to help reduce PMS symptoms (or at least reduce its severity).

Research shows Some of the best foods for PMS are fresh Unprocessed. Here are a few examples:

• Fat fish: Salmon, mackerel, tuna, herring, sardines
• Nuts and Seeds: Walnuts, cashews, pumpkin seeds, flax
• dairy: Greek yogurt, cheese
• Whole grain: Oats, barley, quinoa, wild rice, faro
• Lean meat: Chicken breast, white fish, pork tenderloin
• Fruits and vegetables: Leafy vegetables, berries, avocados

High food omega-3 fatty acids May help with symptoms of PMS involving inflammation. Research Calcium levels are also found to tend to drop after ovulation, which may lead to PMS symptoms such as irritability. Prioritizing calcium-rich foods may help relieve mood-related symptoms.

…avoided the wrong food

Unfortunately, the worst foods for PMS are often the food you crave the most. Especially for foods with sugar or starch.

Research recommendations You crave these foods because they can quickly hit two mood-enhancing brain chemicals: serotonin and dopamine. However, the impact is short-lived. These foods may cause Wave in insulin and glucose Some women’s moods worsen. ” Dr. Whelihan said.

Alcohol and salty high-fat foods are also useless for PMS. According to the study.

If you have questions, remember: If eating can make you feel swelling at other times of the month, you’d better believe this will make your PMS symptoms worse. So stick to these foods until you feel better.

3. Targeted dietary supplements

Certain vitamins, minerals, and herbal supplements may help with symptoms of PM.

• calcium: one study Women taking calcium supplements were found to have improved nervousness, sadness and other mood changes compared to women with placebo.
• Vitamin D: Also known as “sunshine vitamin”, vitamin D may Affect production Various hormones, including progesterone and testosterone. Plus, it can help your body absorb Calcium is one of the main components of a strong bone.
• omega-3s: These Healthy fat Can help reduce inflammation in the body, which may help relieve PMS symptoms related to inflammation.
• magnesium: More and more evidence supports Magnesium deficiency and increases the sensitivity of stress.
• chromium: This mineral May be supported Insulin sensitivity and healthy metabolic function.
• Vitamin B-6: Similarly, in many of its functions, vitamin B-6 (pyrido alcohol) may also Helps emotionally related PMS symptoms It’s like depression, irritability, forgetfulness, bloating and anxiety.
• They’re working hard: This herb has been studied to help Reduce stress hormone cortisolwhich may help tame stress-related symptoms of PM like fatigue and irritability.
• Rhodiola Rosea: Another beneficial herb is used to help manage PMS symptoms, Rhodiola contains stimulants and Antioxidants– Similar properties Research It is found to help the body’s resilience to stress.

4. Stress management technology

Research It is shown that women with PMS wake up with higher cortisol levels than those of their asymptomatic peers. The higher the cortisol, the worse the symptoms.

When cortisol levels rise for a long time and remain elevated, the body becomes less able to handle daily stress, exacerbating PMS symptoms such as fatigue and irritability.

Managing stress is key to help Spoon of cortisolwhich in turn can benefit many physical processes. It can also positively affect blood pressure, blood sugar and inflammation.

Spikes in cortisol can help boost mood. Whelihan notes that anything that improves emotions may help PMS.

Research Support: A studywomen who participated in the eight-week mindfulness stress program improved PMS symptoms compared with women in the control group.

There are many ways to relieve stress. Here are some ideas:

• meditation: All forms of meditation have the same goal – train our focus on a single thing, whether it’s your breath, your body, or your mantra.
• Massage Therapy: Not only is it indulgent, massage can help increase mood, relieve pain and improve sleep.
• laugh
• Breathing exercises: When we feel anxious, our breathing speeds up our instinctive response to danger. When we take a deep breath, we tell the brain that everything will be fine.
• Warm bathtub
• Spend time outdoors: Researchers Found A stress marker like cortisol can fall within 20 to 30 minutes outside of nature.

5. Quality sleep

Solid night sleep is a natural mood boost at any time during the menstrual cycle Especially unfavorable mood During menstruation.

And, due to symptoms, women with PMS are twice as likely to sleep close to their period Research. There is even a name: PMS insomnia.

Focusing on your sleep habits can help you win the battle against PMS insomnia, and the subsequent mood drop. This is Daily Habits Priority:

• Morning exposure to natural light. Sending a signal to your brain that daytime helps inhibit production of the sleep hormone melatonin, allowing for better sleep at night when darkness naturally triggers its release.
• Wake up/go to bed at the same time. Regularization of your sleep schedule helps promote consistency in sleep quality and duration.
• Cut caffeine for at least eight hours before bedtime. this Half-life of caffeine It’s three to seven hours, which means it can take your body three to seven hours to get rid of half of it from the system.
• Keep the sleeping space dark, cool and quiet. Your core body temperature Slightly drop Preparing for sleep, keeping the room cool can help the process.
• Turn off all screens at least an hour before bedtime. Blue light Predicted by various devices There may be negative effects About sleep quality and duration.

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