PMS, what is it, who suffers from it, what to eat and what remedies to relieve pain?
Some women feel anxious, sad, irritable or experience some aches and pains before their period starts. This is the so-called premenstrual syndrome. Let's get to know it better and see what are the remedies that work to relieve symptoms.
PMS got its name in the XNUMXs, when it was considered an 'imaginary disease'. Today, several studies have confirmed the existence of this problem that makes about 10% of women suffer a lot in the phase preceding the arrival of the period, 70-75% have problems of a certain importance and only 20% practically not if notices it.
Index
WHAT IS PREMESTRUAL SYNDROME
With premenstrual syndrome we mean a period of the woman (precisely before the arrival of the menstrual cycle) in which it is possible to feel a series of physical and psychological symptoms. Generally they begin to show up about 7-10 days before the arrival of menstruation, gradually relieving themselves until they disappear when the period appears.
In most cases these are bearable symptoms that you can keep at bay with some natural remedies. In rare situations, however, PMS becomes such a big problem that it interferes with normal activities.
Symptoms that may appear
During PMS a woman may see typical symptoms appear: back pain, abdominal pain, weakness, migraine, swelling and cramps. Many times the emotional sphere is also affected, so you can find yourself struggling with irritability, nervous hunger but also anxiety and depression.
Other frequent PMS symptoms are: sense of tension in the breast, dizziness, nausea, diarrhea or constipation, crying fits and swollen ankles.
In summary, possible symptoms of PMS are:
• Let's see
• Abdominal pains
• Weakness
• Migraine
• Swelling
• Cramps
• Irritability
• Nervous hunger
• Anxiety
• Depression
• Breast tension
• Dizziness
• Nausea
• Diarrhea or constipation
• Crisis of tears
• Swollen ankles
PREMESTRUAL SYNDROME: WHY
The cause of some premenstrual disorders, according to new research from the National Institutes Of Health in the United States it would be attributable to the DNA. In fact, it would be a malfunction of the genes that control the response to female sex hormones: estrogen and progesterone.
At the moment, researchers have identified the cause of one of the rarest forms of PMS, called premenstrual dysphoric disorder. This affects a range of women ranging from 2% to 5% and is considered a severe form of PMS that occurs in the second half of the cycle.
Read also: PREMESTRUAL SYNDROME: THE CAUSE IS A GENETIC ALTERATION
As it stated by Rossella Nappi, gynecologist, endocrinologist and sexologist of the Obstetrics and Gynecological Clinic of the San Matteo Polyclinic in Pavia:
“Every woman“ feels ”, more or less, the hormonal fluctuations in the second phase of the cycle, when the progesterone that helps to welcome a new life in the uterus decreases because a pregnancy has not begun. The hypothesis is that premenstrual syndrome is triggered by this "failure": the quantities of brain neurotransmitters such as serotonin, dopamine and noradrenaline, involved in mood, gratification, alertness, change and, depending on the sensitivity threshold, each woman has more or less intense symptoms to these alterations ".
Therefore PMS exists and should not be underestimated because it can have a very negative impact on a woman's well-being and her daily activities.
NATURAL REMEDIES THAT WORK
Some natural remedies really work in case of PMS even if depending on the symptoms to be countered and the type of more or less abundant and painful menstruation that those who have it, it would be advisable to choose one rather than another (get advice from an expert).
Magnesium
We are often deficient in magnesium, fundamental mineral as among other things it helps to relax the muscles and also to help the nerve sphere. If you suffer from PMS it may be helpful to take supplements based on this mineral salt for a shorter or longer period of time (also in this case it is good to ask an expert for advice).
Read also: MAGNESIUM: PROPERTIES, BENEFITS, NEEDS AND DEFICIENCY
Calendula
The Calendula has an anti-inflammatory and decongestant actionIt also helps the blood flow which is often blocked, at least in part, when you suffer from PMS. You can prepare a marigold herbal tea perhaps combined with two other herbs among those that we recommend immediately below. Alternatively, the mother tincture can be taken.
Read also: CALENDULA: PROPERTIES, USES AND CONTRAINDICATIONS
Chaste tree
Agnocasto is one plant typically linked to the female sphere, therefore also indicated to regularize the cycle and relieve aches and pains that may be felt in the previous phase.
Achillea
Yarrow is another plant capable of remove inflammation and reduce the sense of swelling which often appears during PMS. This, as well as the other herbs and plants that help the woman before the cycle, should actually be used starting from ovulation and until the arrival of menstruation regularly for a period ranging from 3 to 6 months.
Rubus idaeus
In case PMS entails severe pain in the breast you can take, as advised by the herbalist Beatrice Ciarletti, the glycerine macerate of Rubus idaeus 50 drops twice a day.
hypericum
If the main ailments mainly concern the sphere of mood, a plant like the perfect hypericum can help to treat depression and mood swings. However, it has several side effects to consider, so get advice from an expert who will evaluate whether it is the right remedy for you or not.
Read also: HYPERICUS: ALL THE PROPERTIES, BENEFITS AND CONTRAINDICATIONS OF SAN GIOVANNI'S GRASS
Hot salt packs
Do hot salt packs in the kidney area it can help both lack of flow and muscle relaxation, thus alleviating the discomfort associated with PMS.
Read also: HOT SALT: HOW TO PREPARE AND USE IT
hot water bottle
As an alternative to salt packs, the classic hot water bottle that contributes to can also be used relieve abdominal cramps.
Read also: HOT WATER BAG: BENEFITS, USES AND HOW TO MAKE IT AT A LOW PRICE
Read also: MENSTRUAL PAIN: 10 NATURAL REMEDIES TO RELIEVE THEM
PREMESTRUAL SYNDROME: WHAT TO EAT
Even proper nutrition and in particular some foods can help to women suffering from PMS. According to a study published a few years ago in the American Journal of Epidemiology, the typical symptoms of the period before the arrival of the period can be alleviated by taking foods rich in non-heme iron. Probably the link is due to the fact that iron is involved in the production of serotonin in the brain, a hormone that helps regulate mood.
According to the research results, taking more than 20 mg of non-heme iron reduces the likelihood of suffering from PMS by 30-40%. Go ahead, therefore, a broccoli (per 100 g 1 mg of non-heme iron), toasted sesame seeds (14,8 mg per 100 g) e dried apricots (6,3 mg per 100 g).
Read also: PREMENSTRUAL SYNDROME? CHOOSE BROCCOLI AND FOODS RICH IN IRON
During PMS it is possible to feel an increased appetite and tend to eat in particular very sweet foods capable of acting on serotonin. Instead, we should try to avoid refined sugar preferring the natural one contained for example in fruit, whole grains and legumes as well as foods rich in omega 3 and magnesium which help to avoid cramps before your period arrives.
Also recommended spices with anti-inflammatory or pain-relieving power such as ginger, turmeric, cinnamon and cloves. On the other hand, avoid fried foods, very fatty and heavy foods to digest, dairy products, very spicy foods, alcohol.
During the premenstrual phase to maintain good serotonin levels and avoid the typical symptoms of those days you can therefore eat:
• Fruit
• Whole grains
• Legumes
• Foods rich in omega 3
• Foods rich in magnesium
• Broccoli
• Sesame seeds
• Dried apricots
• Ginger
• Turmeric
• Cinnamon
• Cloves
Foods to Avoid they are instead:
• Refined sugar
• Fried
• Dairy products
• Fatty and heavy foods to digest
• Very spicy foods
• Alcohol
PREMESTRUAL SYNDROME: PHYSICAL ACTIVITY AND ALTERNATIVE TECHNIQUES
Even during the premenstrual period it is advisable practice moderate physical activity. In fact, movement allows you to reduce stress levels and promotes the release of serotonin. It is okay to walk but, for this purpose, sports activities such as swimming, aqua aerobics, cycling, etc. are better.
Yoga and relaxation or meditation exercises can also help a lot during PMS. Another technique to experiment with is acupuncture. According to traditional Chinese medicine, menstrual problems are related to organs such as the lungs, spleen, stomach, kidney and heart. At the base of everything there is a disharmony of energy, of the blocks at the level of the meridians on which to act through different techniques, among these precisely acupuncture.
Read also: REMEDIES AND NATURAL THERAPIES FOR CYCLE AND MENOPAUSE DISORDERS
PREMESTRUAL SYNDROME AND MEN
Have you ever thought that something like the Can PMS also affect men? According to a survey carried out in the United Kingdom, a fair percentage of men are convinced that they suffer from the symptoms of the "male cycle": irritability, fatigue, increased appetite and increased sensitivity and emotionality.
Professor Peter Schlegel, chair of the department of urology at New York-Presbyterian and Weill Cornell Medicine explained that:
"men also have hormonal changes extraordinarily similar (to those of women, ed). Testosterone levels in young men can vary many times in the same day. What is unclear is how these levels change from day to day and week to week ”.
You guys how did you solve the PMS disorders?
