PreMenstrual Syndrome, 3 Ways to Ease it.

Premenstrual Syndrome is a medical condition that revolves around physical and emotional symptoms experience days before a woman’s period.

It doesn’t require lab tests or imaging and can last several days or weeks before and during a woman’s cycle.
There are many different signs and symptoms, including mood swings, sensitive breasts, exhaustion, food cravings, irritability, and depression. Premenstrual syndrome is thought to have affected up to 3 out of every 4 women who are menstruating.

A consistent pattern of recurrence exists for symptoms. However, the physical and emotional changes you go through with premenstrual syndrome can range from hardly perceptible to severe.

What Are These Symptoms?

The list of symptoms are not exhaustible as it is different for every woman. However, here are a few in 2 categories of Emotional/behavioral and Physical.

Emotional and behavioral
1. Tension or anxiety
2. Depressed mood
3. Crying spells
4. Mood swings and irritability or anger
5. Appetite changes and food cravings
6. Trouble falling asleep (insomnia)
7. Social withdrawal
8. Poor concentration
9. Change in libido

Physical
1. Joint or muscle pain
2. Headache
3. Fatigue
4. Weight gain related to fluid retention
5. Abdominal bloating
6. Breast tenderness
7. Acne flare-ups
8. Constipation or diarrhea
9. Alcohol intolerance

Most of these symptoms are not noticeable and most are so severe that it affects the day. It generally disappears within four to five days for most women.

If you are dealing with extreme symptoms, you should see a doctor as worsening of the symptoms result in social relationship strains. Often times, mood swings and irritability are frequently a symptom of an underlying health issue.

ALSO READ : Irregular menstruation: Causes and Related Conditions.

Here’s How to Ease these symptoms and Enjoy your cycle.

1. Lifestyle Changes
When it’s close to your date, avoid sugary food, carbonated drinks, alcohol.
If you can, get essential oils to infuse in your baths.

2. Nature’s Way
If you can, get essential oils to infuse in your baths.
Orange and Lavender essential oils have been found to alter the emotional state by improving mood. (Lehrnera, 2005) Peppermint essential oil has been found to enhance memory and increase alertness in healthy subject

If you’re anything like me and your low mood is due to stress or anxiety, then lavender has you covered! Research shows that inhaling the aroma of lavender essential oil can have a positive effect on stress, anxiety, and depression . These benefits can also promote better quality sleep, which can definitely help your mood!

3. Medications
The success of medications in relieving symptoms varies among women.
Commonly prescribed medications for premenstrual syndrome include:\

a. Antidepressants. Selective serotonin reuptake inhibitors (SSRIs) — which include fluoxetine (Prozac), paroxetine (Paxil, Pexeva), sertraline (Zoloft) and others — have been successful in reducing mood symptoms.

b. Nonsteroidal anti-inflammatory drugs (NSAIDs). Taken before or at the onset of your period, NSAIDs such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve) can ease cramping and breast discomfort.

c. Diuretics. When exercise and limiting salt intake aren’t enough to reduce the weight gain, swelling and bloating of PMS, taking water pills (diuretics) can help your body shed excess fluid through your kidneys. Spironolactone (Aldactone) is a diuretic that can help ease some of the symptoms of PMS.
Hormonal contraceptives. These prescription medications stop ovulation, which may bring relief from PMS symptoms.

 For 8 per cent of women with severe symptoms, PMS is linked to reduced quality of life. It is important to take necessary steps to help sustain longevity. Therapy, Self-care, Good Nutrition, Social circle all have a part to play in easing PMS.