Premenstrual syndrome, commonly called PMS, is a medical condition that has symptoms which every woman has to reckon with in some variation. PMS causes a variety of physical and psychological symptoms that occur just before the menstrual period and can be quite challenging for many. PMS is a cycle occurrence of symptoms occurring during the last two weeks of the menstrual cycle (the two weeks before your period).
The PMS symptoms impair the quality of life and the normal routine of a Women. The Premenstrual symptoms like headache, cramps, bloating and general irritability is common in 85% of women. Some experience extreme symptoms of depression and anxiety are known as premenstrual dysphoric disorder (PMDD).
Medicine is not the only quick fix for all trouble. Although there is no real cure for PMS symptoms, naturopathy treatment through right diet yoga and lifestyle changes help contain the discomfort to a great extent.
What is the cause for PMS?
The exact cause of PMS is not known but it is believed to be related to interactions between sex hormones and brain chemicals (neurotransmitters). Though it is difficult to pinpoint the exact cause of PMS, but it is generally linked to the fluctuating levels of hormones, including estrogen and progesterone, that play a vital role in preparation for menstruation.
The drop in the hormone levels of estrogen and progesterone during the week before the cycle triggers the PMS symptoms. Certain changes in brain chemicals or deficiency of minerals and vitamins might also be responsible.
What Are the Symptoms of PMS?
The PMS symptoms are a multitude and the number and severity of symptoms vary from individual to individual depending on their physical and mental health. Some Common PMS symptoms can be broadly divided into four categories.
Anger and Depression/ Mood swings
Anxiety or depression before each cycle is one of the psychological changes and the most common symptoms in almost 80% of women. This includes symptoms such as mood swings, irritability, anxiety and tension chronic fatigue, crying spells, withdrawal and migraine headache. Some also face memory and concentration problem.
Appetite cravings or increased appetite and cravings especially for sweets and chocolates or salty food is another prevalent symptom common in 50% of women. Some face loss of appetite, bloating and constipation.
Hyperhydration though not so common is prevalent in 40% of women. Many women experience symptoms such as water retention, abdominal bloating or gastric and weight gain.
Acne is one of the most visible reminders of PMS that cycle is around the corner and it does not affect only the teenagers. Hormonal changes trigger the glands in the skin to produce more sebum erupting in pimples.
Naturopathy Treatment for PMS include
• Nutritious diet
• Healthy lifestyle
How Is PMS Diagnosed?
There is no single test to diagnose PMS. However, some strategies are suggested which helps make the diagnosis
PMS symptoms diary.
A helpful diagnostic tool for PMS is a menstrual diary. One common suggestion is to maintain a diary of PMS symptoms for a few months consecutively. Intelligent tracking of the symptoms helps us discover that symptoms correspond to a common trend. It prepares us physically and mentally and helps one combat the trouble better.
PMS symptoms cannot be prevented, but knowledge, education and naturopathy treatment of symptoms, can help contain the symptoms. A healthy change in lifestyle that includes Yoga, stress-free mind, and a nutritious diet facilitates a woman to better manage PMS symptoms.
Naturopathy Treatment for PMS
PMS treatment is based on relieving symptoms. Treatment begins with a thorough assessment of your symptoms and their impact on your daily life. Treatments for PMS include the following:
Education or knowledge about our body type and intelligent observation of the symptoms helps us cope with the general symptoms of stress and irritability before the menstrual cycle. A close observation gives us an ilk of how our PMS affects our physical and mental health month after month. Education makes us aware of our PMS symptoms and we can relate the changes to the monthly cycle and gives us the knowledge that the symptoms will go after the period starts. Keeping a monthly diary helps us know the severity and duration of the symptoms. Knowledge helps us to cope with problematic symptoms and relieves stress, depression, and irritability.
Naturopathy treats food as medicine. Nutrition holds the key to overall physical and mental health. Simple dietary changes may help relieve PMS symptoms like checking the intake of caffeine, salt, and sugar. Increase the intake of fruits, green leafy vegetables and a diet high in complex carbohydrate.
Some nutritional supplement like vitamin B6, vitamin E, calcium, multivitamin, and magnesium may be recommended. Naturopathy largely caters to all the supplement need through a nutritious diet.
Yoga and meditation are highly relaxing and syncs the mind and body and eases the stress and tension both from the mind and the body.
The benefits of yoga are not only limited to the physical level, but it also transcends the body to bring harmony between the body and the soul and fill the mind with happiness.
Yoga and meditation are relaxing routes that are natural to the body and mind as well as easy to integrate in everyday routine. Just a few extra minutes every day to simply allow your body to relax, and your mind to ease pressures off would take away all the stress.
Gentle yoga postures ease specific aches and make the monthly cycles easier.
Simple breathing techniques and meditations to allow the mind to relax and subside any emotional turbulence.
- Cat Pose
- Child Pose
- Cobra Pose
- Bow Pose
- Matsyasana or Fish Pose
- Savasana or Corpse Pose
- Anulom Vilom or Alternate nostril breathing
These yoga and Pranayam or any vigorous exercises are not recommended during the cycle as it might interfere with the cycle. Some gentle poses to ease out the discomfort might be carried out that too under specific guidance.
Even a simple 20 minutes of brisk walk and a nutritious diet improves the overall health and helps cope up with PMS symptoms. Over the counter medicine only gives temporal relief and no long term solutions.
It is your life your body choose a lifestyle that leads to good health. Try natural try yoga and meditation.
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