Female Care

Do you suffer from severe PMS symptoms? Up to 85% of women experience PMS symptoms before their menstrual periods with up to 10% experiencing such severe symptoms that they’re forced to miss time from work. Symptoms of PMS range from mood swings and irritability to physical symptoms such as bloating, headache, and fatigue. Although an effective prescription treatment that relieves all of the symptoms of PMS has yet to be found, there’s mounting evidence to suggest that diet may play an important role in treating severe PMS symptoms. The symptoms of PMS and diet appear to be closely associated according to the National Association for Premenstrual Syndrome who has developed dietary guidelines for women who suffer from this condition. An association between PMS and diet is also supported by several studies showing improvement in PMS symptoms when a premenstrual diet is followed. Here are some dietary changes that may improve severe PMS symptoms:

Premenstrual diet: Increase your intake of calcium and vitamin D

Increasing your calcium intake may be one of the most effective ways to relieve the symptoms of severe PMS. According to a study published by investigators at the department of Public Health at the University of Massachusetts, women who have higher intakes of calcium and vitamin D have a lower risk of PMS. Several other studies have shown a similar association. Although a definitive dose hasn’t been established, supplementing with 1,000 units of calcium, and 800 units of vitamin D under the supervision of your doctor may offer some benefit if you suffer from severe PMS symptoms. An even better strategy is to get your vitamin D and calcium from natural sources via exposure to the sun at least 15 minutes three to four days per week and consuming foods high in calcium.

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Premenstrual syndrome is most common problem for many menstruating females and every one of you can experience it once in your entire menstrual years.

Some of you can experience worst effects including depression and lack of energy while others can have routine menstrual cramps and bloating.

Despite of intensity of the pain and other PMS symptoms, you need to cope up with PMS to get better relief from the problem. Here are few successful ways that can help you long way.

Successful ways to cope up with PMS

Get better relaxation

Explore different ways to relax yourself and implement them in your regular periods. Deep breathing techniques and developing positivity in mind are best ways to train your mind and body for better relaxation.

Get enough sleep at night

Always remember the more you are tired, the harder will be PMS symptoms. When you are tired extremely, get good night sleep because sleep is one of the best ways to relax your body.

Get balanced diet

Diet always plays a major role in the treatment of various health concerns including PMS. Consult any diet  specialist and follow the diet accordingly to get better relief.

Get enough physical activity

Don’t allow PMS to rule your daily routine and your periods must not be an excuse to practice exercise. However, don’t try to practice excessively, rather go for low intensity exercises like walking.

Here’s another reason not to smoke, if you’re a woman: PMS.

Women 27 to 44 years old who smoke are twice as likely to develop premenstrual syndrome over the next two to four years, especially hormonally-related symptoms like backaches, bloating, breast tenderness, and acne, Dr. Elizabeth R. Bertone-Johnson of the University of Massachusetts in Amherst and her colleagues found.

“Our findings lend further support to the idea that smoking increases the risk of moderate to severe PMS, and provides another reason for women, especially adolescents and young women, not to smoke,” Bertone-Johnson told.

Up to 20% of women have PMS severe enough to affect their relationships and interfere with their normal activities, Bertone-Johnson and her team note in the American Journal of Epidemiology.

Smoking has been shown to affect levels of several different hormones, and the handful of studies looking into PMS and smoking have suggested that women with the syndrome are more likely to be smokers, the researchers add.

To investigate the relationship further, they analyzed data from the Nurses’ Health Study II, which has been following 116,678 US registered nurses since 1989.
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