Not all women suffer symptoms associated with premenstrual syndrome (PMS) , and those who do not always do so with the same intensity. For some of them there are slight discomforts a few days before the menstrual period falls, while for others they are pain, cramps and mood swings that can seriously affect their daily activities .
SPM has no cure as such and there is no way to avoid it completely, but there are some things that can be done to cope with it , mitigate its symptoms and prevent it from becoming a problem that stops you once a month.
Of course, since each woman and each case is unique, the best thing you can do is to try these tips little by little and for a couple of cycles each to see if you feel any positive effect or if you stay the same as you were. In this case it is very useful to make a diary of symptoms so that you can register how you are each day of the cycle, especially during the days of menstruation, before menstruation and those around ovulation.
As we say, premenstrual syndrome has no cure nor can you avoid it completely, but there are some things you can do to prevent it from appearing with all its virulence.
- To begin, exercise regularly , something that will help reduce pain in general and give you a sense of well-being. Try to move at least 2 and a half hours a week (half an hour, five days a week).
- Make sure you follow a healthy and varied diet , paying special attention to foods rich in calcium .
- Limit your intake of substances that alter the nervous system, such as caffeine, alcohol or chocolate . It also reduces salt intake , which affects the circulatory system and makes you retain fluids.
- Find ways to reduce stress , get enough rest and practice relaxation techniques such as yoga, tai chi or pilates.
- If you smoke , it’s a good reason to quit.
To manage pain
Different techniques can work well for different people.
For example, if your chest usually bothers you a few days before you have the period because you feel more swollen and sensitive, try to use fasteners with more support , such as sports , which hold more normally without using rings or other metal structures.
Applying heat to the abdomen area is a way to relax the muscles that cause cramping associated with PMS. You can do it by holding hot water bags over the area, as well as drinking hot drinks, such as soups, broths or infusions. Try to avoid adding too much salt, sugar, and also have no theine or caffeine.
To control mood swings
Irritability, depression, anxiety, problems concentrating. PMS is for many women an earthquake of emotional symptoms that can affect their work and their personal relationships.
In those cases, there are also some homemade measures you can take. To begin, try exercise , since physical activity releases endorphins that improve our mood and help fight depression and anxiety.
Reduce the consumption of all those substances that can affect your mood , such as caffeine, theine, alcohol and tobacco , as well as refined sugars, which can wreak havoc on your blood glucose levels.
In fact, some doctors recommend eating fewer meals more times every few hours , instead of making fewer meals larger, in order to keep blood glucose levelsstable and avoid the mood swings that this can cause.
To keep stress at bay
Stress is one of the factors that can accentuate the symptoms of PMS, so you can improve a lot simply by keeping it under control.
To do this, try to organize your agenda so that those days are quiet , avoiding activities that you can postpone and that involve an extra burden of fatigue or negativity.
Practice relaxation techniques , either going to classes such as yoga or taichi, or practicing breathing exercises in your own home.
Make sure you sleep what you need in a quiet, quiet and low light environment. Do not drink stimulant drinks before going to bed and if you need it, help your body relax with a warm shower before going to sleep .
Find time to devote to things that you like and make you feel calm, like reading a book, cooking or watching some chapters of your favorite series. Anything to prevent stress from worsening your feelings those days.
When medication is necessary
If none of this works and you still suffer from pain, mood swings or cramps during the days before the rule, it is best to consult a professional who can do a review to detect if there is a problem more serious than usual.
If you feel severe pain, you may be advised to take a non-steroidal anti-inflammatory , such as ibuprofen, which will help reduce the pain of menstruation and the days before. They can be bought without a prescription, but always the dose recommended by your doctor.
In more serious cases, the medication may be different. For example, in cases of very intense mood swings, the doctor may prescribe a type of antidepressant called selective serotonin reuptake inhibitors , which are the first line of treatment for severe cases of PMS. If this is your case, again remember to always follow your doctor’s instructions regarding dosage and time of treatment.
Sometimes the doctor may consider it appropriate to prescribe a diuretic medication to treat cases of excessive swelling and fluid retention, when reducing salt intake and regular exercise do not achieve that effect.
In many cases, when faced with an intense SPM, a solution may be to prescribe a hormonal contraceptive , something that not only helps to prevent ovulation and implantation of the fertilized ovum , but also reduces the intensity of PMS symptoms.