Premenstrual syndrome (PMS) is a sign that appears before a woman’s monthly period, usually including headaches, stomach cramps, and mood swings. If you often feel disturbed by PMS, let’s see how to deal with the following PMS symptoms.
PMS symptoms usually appear 1-2 weeks before the first day of menstruation every month. The emergence of symptoms that hit physically and mentally is not yet certain what causes it, but it is thought to be due to hormonal changes during menstruation, namely the hormones estrogen and progesterone.
In addition to headaches and stomach cramps, you may experience fatigue, growing pimples, flatulence, and muscle aches. You can also feel irritable, anxious, or sad for no apparent reason. In fact, depression can occur. But you do not need to worry, because PMS symptoms will disappear once menstruation arrives or finishes.
Signs of menstruation in each woman will be different and can also be influenced by several factors, such as family history of PMS, and the presence or absence of family history of depression. You are also more at risk for PMS if you have a history of mood disorders, such as bipolar disorder and depression, a history of postpartum depression, or if you are often under stress.
These Tips to Overcome PMS Symptoms
Although sometimes mood swings and other symptoms of PMS seem difficult to control, you can still manage PMS symptoms in the following ways:
- Eat less, but often. Avoid large meals two or three times a day because the effect is easier to increase blood sugar levels. Also avoid soft drinks and sweet foods, such as cakes and sweets. Soaring blood sugar levels can actually have a bad impact on mood. Conversely, stable blood sugar helps relieve the symptoms of PMS.
- Choose foods that contain complex carbohydrates, such as whole wheat bread, pasta, cereals, brown rice, and beans. This type of food can reduce mood disorders and overcome the “cravings” of food during PMS. Although considered to be able to help reduce PMS symptoms, the link between high-carbohydrate complex diets with PMS, still needs to be examined more deeply.
- Instead, you are advised to increase calcium intake. In fact, the main reason for how calcium can treat PMS symptoms is still unknown. However, a study has proven that intake of about 1000 mg of calcium a day can improve mood and overcome flatulence associated with PMS. In addition, calcium can also reduce the symptoms of moodiness, depression, and pain that may be felt during PMS.
- Avoid alcoholic drinks and caffeine, some studies show that alcoholic drinks and caffeine can aggravate the symptoms of PMS. Although this still cannot be explained with accurate evidence, you should avoid both types of drinks, especially if you feel the symptoms of PMS are getting worse after taking them.
- When signs of menstruation begin to come, such as mood swings, you are advised to try to avoid causes that can make it worse.
- Avoid everything that has the potential to upset or stress you. It’s good for you to understand things that make moods change dramatically during PMS so it’s easier to avoid it.
- Another idea you can do is exercise. During exercise, the brain releases a chemical called endorphins naturally. A study has proven that endorphins can help calm mood. This substance is also effective in counteracting hormonal changes that are thought to trigger mood swings. Flatulence and pain, and fatigue and difficulty concentrating associated with PMS, can be relieved if you exercise regularly.
- Yoga practice can also be an interesting consideration. By exercising your physical, mental, and mind through yoga movements, you can become calmer and feel more comfortable when you experience PMS symptoms.
- Avoid smoking. One study showed that women who smoke tend to experience more severe STDs than those who do not smoke.
- Try to do things that make you feel good, before and during menstruation. However, still avoid doing too many activities so that you do not become too tired and PMS symptoms do not actually get worse.
- Pain medications, such as paracetamol. This drug can help relieve symptoms of pain during PMS, such as muscle aches, abdominal cramps, pain in the breast, and headaches. Pay attention to the dosage listed on the packaging.
- In addition to preventing pregnancy, contraceptive pills can also make hormones in the body more stable. Your doctor can give this medicine for those of you who want contraception while reducing PMS symptoms. However, the side effects of birth control pills can actually aggravate the symptoms of PMS if you are incompatible with birth control pills. Therefore, consult your doctor before using birth control pills to treat PMS symptoms.
- Antidepressants. This type of medication is commonly used to treat depression. However, in certain PMS cases, antidepressants may be needed to alleviate PMS complaints. This drug is usually given in cases where PMS does not improve after being given other drugs.
Watch your diet
Proper eating right before menstruation can help relieve explosive moods. Here are the ways you can apply:
Change the pattern of life
For most women, changing lifestyle can help overcome PMS symptoms. Here’s how:
Consider using drugs
When the symptoms of PMS start coming, you might consider taking medication. Especially if the symptoms of PMS are severe enough to interfere with your activities, and the various ways above are not effective in alleviating PMS symptoms. Here are some types of drugs commonly used to help deal with PMS symptoms:
Try to recognize the signs of menstruation coming soon. That way, you can more easily deal with and deal with PMS symptoms. If the symptoms don’t go away after applying some of the tips above, don’t hesitate to consult a doctor.