PMS or premenstrual syndrome is a combination of physical, psychological and behavioral changes that occur in women 7–14 days before their periods. Almost 90% of women complain about discomfort like bloating, abdominal pain, food cravings, mood swings, irritability, pain in back and thighs, fatigue and anxiety before their periods. [popover id=ref2]
Usually the discomfort due to PMS is mild and goes away once menstruation starts. But some women do have severe symptoms that cause difficulty in their day-to-day activities.
Making a few lifestyle adjustments can help you manage PMS.
Doing some kind of aerobic exercise like brisk walking, jogging or cycling at least 30 minutes a day helps reduce PMS symptoms. It also improves the functioning of the heart and lungs.
Having a healthy diet can lessen PMS signs and symptoms. So if you can, avoid alcohol and caffeine, reduce intake of sugar and salt, have lots of fruits and vegetables and increase foods rich in calcium (green leafy vegetables, curd and fish) and complex carbohydrates (whole wheat bread, brown rice, lentils, and cereals).
Women with PMS should try and get around 8 hours of sleep every night. This helps reduce anxiety, irritability, fatigue and mood swings. Relaxation methods like yoga, meditation or breathing exercises are also helpful.
If you have mild or moderate symptoms, making these lifestyle changes may help you. If you don’t get any relief from these simple approaches, you may have to consult a doctor. In most cases, medication may be recommended.