Premenstrual Syndrome, or PMS, is a clinically-recognised groups of symptoms linked to the menstrual cycle that affect women each month. From bloating, to food cravings, and mood swings – the effects are vast. Researches can’t determine the exact cause of PMS, but it’s thought that mood swings, and other the other symptoms are contributed by the constant rise and fall of hormones such as estrogen throughout a menstrual cycle. If you’re one of those who experience PMS, we’ve got you. Here are five ways in which you can soothe that monthly emotional turmoil!
1.Sip on some tea
If you didn’t already know, there are various teas in the market that are able to help relieve tension, and combat the mood changes that you experience during PMS. For example, chamomile tea contains a certain flavonoid, called apigenin, which has similar effects to those of anti-anxiety medication. Hibiscus tea (roselle tea), is also known to help restore hormonal balance, which helps in mood swings and depressive tendencies at the time of the month!
2.Stretch and sweat it out
It may feel like a big task when you’re cranky, but it’s good for the mood swings. Exercise releases endorphins, and triggers dopamine – a chemical associated with pleasure and satisfaction, and help to balance your hormone levels. This, in return, makes you less moody. On the plus side, if you experience bloating as a PMS symptom, a sweat sesh helps you reduce your water retention too. If you’re not up for a full-on workout, try light aerobic exercises such as yoga to keep your body moving and active.
3.Use heat therapy
Instead of popping a pill to east those cramps, which could have side-effects, try heat therapy. They come in the form of hot water bottles, or heat patches like MenstruHeat that can last up to 12 hours. Also, having something warm on your body does make you feel happier.
4. Cut out caffeine and alcohol
If you don’t want to be caught in big emotional rollercoaster during PMS, limit your alcohol and caffeine intake. Too much caffeine can cause your blood sugar levels to spike, affecting your hormone levels. When you’re on that caffeine high, you are more likely to be easily irritable and angry. When it starts wear off, your blood sugar levels plummet and might cause you to feel depressed. When you have caffeine cravings, go for something more organic and natural like dark chocolate.
5. Up your calcium and omega-3 fatty acid intake
A study was done on a group of female college students aged 18 – 25 who experienced PMS symptoms. Half of them were given calcium supplements twice daily for about 3 months, whereas the other group was given a placebo. The results of the study showed that those who took the calcium supplements experienced an increase in energy, changes in appetite, and a decrease in depressive symptoms. Some natural sources of calcium include raw milk, kale, yoghurt, and sardines. In addition, changes in emotion such as anxiety, may be linked to inflammation. The consumption of omega-3 can help to lower inflammation by blocking the building blocks of inflammation. Natural sources of foods with omega-3 fatty acids include salmon, eggs, soybeans, and spinach.
*Article by the pslove company.