It is estimated that 75 percent of menstruating women have experienced some form of premenstrual syndrome. PMS symptoms start 5 days to even 2 weeks before menstruation and usually go away once menstruation begins.
If you think that your PMS is getting more and more unusual and severe, your doctor should rule out -
- Thyroid diseases
- Irritable bowel syndrome (IBS)
- Chronic fatigue syndrome
- Connective tissue or rheumatologic diseases
The symptoms of PMS are usually not severe. Approximately 30 percent of women report moderate to severe symptoms that affect some aspect of life.
Some women with premenstrual syndrome have disabling symptoms every month. This form of PMS is called premenstrual dysphoric disorder (PMDD).
Emotional and behavioral signs and symptoms
- Mood swings
- Appetite changes
- Food cravings
- Trouble sleep
- Poor concentration
- Feeling overwhelmed
- Change in libido
Physical signs and symptoms
- Back and Body pain
- Weight gain and Puffy face (due to fluid retention)
- Bloating and Flatulence
- Breast tenderness
- Acne or breakouts
- Constipation or Diarrhoea
- Upset tummy
- Strong smell intolerance
- Abdominal cramps
- Including whole grain cereals, pulses, fresh fruits and vegetables to provide the necessary micronutrients
- Taking small meals which are easily digestible
- Daily routine should involve light exercise like 30 mins walk, yoga and meditation
- Take enough rest, at least 7 hours of good sleep
- Stay hydrated
- Keep sipping warm water throughout the day
- Excess Salt, Fats, Sugar, Refined foods and Caffeine.
- High intensity work or exercise like lifting heaving weights, marathon, etc.
- Eating junk especially during abdominal cramps.
- Dairy products may cause bloating and flatulence
Dietary constituents that help during PMS
- Food rich in iron, calcium, magnesium, zinc and tryptophan like Dark chocolates, Avocados, Green leafy vegetables - Spinach, Cacao powder - with milk or water, Almonds, Pumpkin seeds, etc.
- Application of warm castor oil on the abdomen.
- Boil water 500ml with 1/2 tsp of dry ginger + 1 tsp of ajwain for few minutes and drink it warm.
- Drink hot ginger water.
- Use Hot water bag if cramps and pain is more
- Brahma Rasayana/ Abhaya Amalaki Avaleha can be taken as supplement.
- Shatavari root powder can be taken as a herbal tea.
- Pranayam or deep breathing techniques. One easy step you can start with - Take a deep breath till the count of 3 through your nose then hold your breath till the count of 4 and breath out through your mouth till the count of 5 (repeat it as long as you can or until you feel better)