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PMS (Premenstrual Syndrome)

About 80% of women (in menses) have some kind of symptom of PMS. Irritation, emotional, food craving, feeling bloat... Is there any way to avoid it?

What is PMS?

Have you ever had any unwanted uncontrollable emotional outburst during a date? Or find yourself in tears in bed without any reason? Or a sudden craving for sweets or salty food? Think about it, does this usually occur just before your period? Chances are it’s because of PMS.

PMS symptom shows up 3 to 10 days before your next period starts. The symptoms vary across individuals, with both physical and mental effects.

However, most of these symptoms usually disappear as quickly as they appeared once your period starts. They are supposed to be the results of the hormonal transition of progesterone and estrogen after ovulation, but it actually has not been proven beyond doubt, yet. (see menstruation cycle)

Common PMS symptoms are:

Physical Symptoms

  • Migraine
  • Diarrhea
  • Weight gain, bloating, food craving
  • Fatigue, lack of energy
  • Cramps, back pain, stiff neck
  • Breast swelling and tenderness

Mental Symptoms

  • Anxiety, depression, irritability
  • Anger, loss of control, overwhelmed
  • Withdrawal from social activity, apathy
  • Trouble to concentrate
  • Sentimental
  • Sleeplessness

Higher chance of having PMS

pms tendency alcohol, smoking, coffee

If you consume alcohol, caffeine or nicotine

pms tendency poor looser

If you tend to be too perfectionist or meticulous

pms tendency cannot say no, patient

If you’re too accommodating

pms tendency cannot accept mense or pms

If you can’t accept things outside of your control, or the natural cycles of your body

How to prevent PMS.

1. Know yourself

Many women don't realize it's PMS. Record it when you notice above or other symptoms, and take measures to relax yourself. Exercise, have a hot bath or good sleep, anything you know that relaxes you.

2. Food helps

No need to say that a good exercise and well-balanced meals are always important for health. For PMS, salty food, fatty food, caffeine, alcohol and smoking actually may make it worse. Try to avoid those before the period.

♥ Good to have

  • Vitamin B6 (liver, tuna, pistachio)
  • Vitamin E (Almond, avocado, olive)
  • Calcium (cheese, shrimp, green pea)
  • Soy isoflavone (soy milk, tofu)

X Good to avoid

  • Fatty, salty, or sweet food
  • High caffeine drink
  • Potato chips, snack
  • Alcohol, smoking

If eating is your preferred method to reduce stress... be a bit careful. Small amounts of ice cream or chocolate are of course not harmful but you might find it not so easy to control yourself. Try to find a decent restaurant and choose a vegetable meal. A little luxury and tasty dish may satisfy yourself.

3. Don't hold it

And most importantly, take it easy. Stress is the great at making you feel worse during PMS. The harder you are trying to handle it, the worse you might feel. Try not to set any important business appointment or a date in this period, finish your work early and relax where you're comfortable.

What is PMDD?

PMDD, premenstrual dysphoric disorder, could be called a temporary depression before the period. If PMS becomes more severe, it can become a cause a trouble in your everyday life. Do not put up with it and talk to your gynecologist. There is a chance of a disease such as endometriosis hiding behind these symptoms. Often contraceptive pills can be prescribed to soothe your hormonal balance.

Understanding from your family & partner.

Men don't have monthly hormonal change like women have and it's very difficult for them to understand PMS. When you're aggressive, he might be confused or fight back even. Gentlemen, if you read this, please leave her alone when you find her in a bad mood.

If you want to keep this stress out of your relationship, it's important to explain and ask his understanding.

"I might be difficult to deal with right now, but I can't control it. I'm sorry but please don't take it seriously."
"I seem in tears, but I'm actually fine!"

Small bits of information can go a long way.



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