Article Repost: Decoding PMS

Decoding PMS
Fatigue, bloating, nausea, cramps and mood swings, these are just some of the PMS phenomenon that most women go through during their menstruation. As a woman, menstruation is something we have to deal with every month and therefore understand so profoundly. PMS can be disruptive to your usual functioning and daily life. So what is PMS?

PMS, short for Premenstrual Syndrome, is a group of symptoms that is linked to menstrual cycles, which women might experience 1-2 weeks prior to a period begins. However, some women might also experience it during the first couple of days of their period cycles.

What are the symptoms of PMS?
Many different symptoms have been reported and you might experience one or two or all of them. PMS Symptoms can be emotional or physical:
• Psychological symptoms: anxiety, crying, depression, irritability, tiredness, sudden feelings of aggression or anger, increased level of stress, low motivation, change in sex drive, loss of self-confidence.
• Physical symptoms: abdominal pain and bloating, headaches, weight gain, lower back pain, breast swelling and/or pain, constipation, acne outbreak, nausea, fatigue.


What causes PMS?
As far as we know, PMS is linked to hormone level changes. Two female hormones, estrogen and progesterone play an essential role in premenstrual syndromes and menstrual cycles. Estrogen is the primary female sex hormone. It is produced by the ovaries throughout the whole menstrual period. Both estrogen and progesterone prepares uterus for ovulation and fertilization and affect women’s emotions. Just before menstruation, these two hormones levels drop, resulting in the secretion of aldosterone, a corticosteroid hormone that controls females’ emotions. It is believed that these hormonal changes trigger PMS symptoms.

Now that we understand the basic biology of Premenstrual Syndrome, what can we do to ease the symptoms?
It is important to keep a lookout on your wellbeing before and during your menstruation, and care for your diet and lifestyle in both psychological and physical aspects.

Diet:
- Pass the salt. Salt retains water and keep it from releasing out of your body, which is the cause of bloating and breast tenderness. Processed and fast foods contain a lot of salt so try to avoid fast food joints and snacks aisles. A low salt diet prior to your menstruation will help decrease your PMS symptoms.
- Cut the Sugar but keep the Cocoa. Sugar plays an important part of mood swings in menstruation. Carbonated drinks and alcohol contain high level of sugar. Instead of spooning and munching a liter of ice cream, stock up some fresh fruit, plain yogurt with acacia honey. Yogurt will also help prevent yeast infection which some women are prone to when menstruating. During your menstruation, you can also have a small bar of chocolate to boost your energy and mood level.  Food and Drug Administration's Center for Drugs and Biologics studied that chocolate contains a small amount of caffeine and a high level of theobromine, an alkaloid that stimulates your central nervous system mildly. As a result, a small amount of chocolate helps decrease cramps and increase your blood sugar level to decrease the feelings of nausea and fatigue.
- Have a whole lot of grain.. Oatmeal, granola, wheat bread give you the fibers and nutrients to maintain a healthy and functional body. According to USCF Benoiff Children’s Hospital, fibers slow down sugar absorption, which keeps your blood glucose levels from rising too fast. Rapid fall in glucose can make you feel hungry more often and thus leads to overeating.
- Say no to Cosmopolitan. Alcohol contains caffeine and sugar, which also plays as a diuretic. It dehydrates your body which will increase the level of PMS severity such as headaches and cramps.
- Detox your body. Drink a lot of water will help you release toxins from your body and refill fluid to your system. It also helps metabolism from slowing down during menstruation. Best to have a glass of warm water with a slice of lemon on an empty stomach first thing in the morning.

Lifestyle:
- Clothes don’t fit. A part of pre-menstrual syndrome you might experience is bloating. You might find your normal clothes don’t fit because of it. You might start to feel stressed and anxious. Just take a deep breath and understand the bloating will pass.. Have a set of clothes which are loosely fitted. Add a touch of colors with some bold colored accessories will brighten your mood .You can also rub some rose, ginger or peppermint essential oils on your abdomen to ease bloating and discomfort.
- Jump! Exercise before your menstruation week will help you feel better both physically and mentally. Exercising will boost your confidence and make you feel better about yourself. Finding an activity you enjoy will keep your mind and body positive and lower your stress level.
- Feel better in a shower. Using soap with Geranium and lavender essential oils help soothe cramps and headaches and will lessen your PMS symptoms
- Lullaby baby. Having trouble getting a good rest? Avoid any caffeine in the afternoon. Substitute with caffeine free green tea or herbal tea such as rose, chamomile and peppermint.
- Save the date. Keep a calendar and write down the start date of each period. Keeping track will help decrease your stress level.
- Learn to relax. If you experience pain and cramps at your lower abdomen, try the following breathing and massaging technique:
Lay down flat on a surface (preferably a yoga mat or your bed). Place both hands onto the areas where the cramps occur. Inhale and press deeply with your fingers onto the areas. Hold for 5-10 seconds. Exhale and release your fingers. Repeat until pain subsides.
How To Help Your Partner
Relationships can be fragile when a woman is going through her ovulation period. Although there is not much you can do to help her physically, but understanding is the key for a stronger and healthier relationship.

Communicate
Notice her emotional changes and mood swings. Is she irritated by something that might consider small or insignificant to you? Is she being overly stressed and sensitive?
Rather than asking her if she is having PMS, communicate with her calmly and ask her whether there is anything bothering her specifically. Help her understand there is nothing that she needs to stress about at the moment. If there is something specific that is frustrating her, then find a solution together so she understands that she does not have to struggle alone.

A Helping Hand
Women might experience exceptional tiredness and fatigue during PMS. Sharing household responsibility will increase harmony at home and let her realize that you are here to help. If she mentions she is experiencing cramps and pain, try the breathing and massaging technique mentioned above. Any small gestures will significantly show love and care, especially if she is going through anxiety and low self-confidence.

Understanding Premenstrual Syndrome is vital for both men and women, so that you can learn to handle your emotions and avoid unnecessary tension in your relationships. Nurturing your well-being both emotionally and physically will not only reduce stress and PMS symptoms, but also maintain harmonious relationships with others.