PMS
Premenstrual syndrome (PMS) is defined as a varied group of physical and psychological symptoms that some women experience in relation to their menstrual cycles. A few of the most common symptoms are bloating, food cravings, backache, headache or migraine pain, irritability, mood swings, and acne.
In order to understand how to combat these symptoms, we must first diagnosis what is causing them. This is simply due to fluctuating levels of hormones. More specifically:
Exercise will release your endorphins (feel good hormones), promote energy, and buffer mood swings. An increase in water consumption helps to alleviate water retention, you should be drinking a minimum of at least 1/2 your bodyweight (in ounces) of water daily, more if you are active.
Low blood sugar may trigger food cravings and is typically caused by a lack of food or going too long between meals. Say good-bye to food cravings by having small meals every 2 to 3 hours. These should include fruits, vegetables, whole grain products and protein.
Schedule your meals and keep a food log so that you can see what you are consuming and when it is consumed. This will promote food awareness, give you a sense of accountability, and make you responsible for yourself.
A few more tips to tame PMS: limit your caffeine intake, avoid excessive dietary fat, reduce sodium intake, do not drink alcohol, and have a routine.
Personally, I do not experience these symptoms to any formal degree, except the water retention, or bloating, which I directly combat with increased water consumption. I attribute this (lack of pain) to my exceptionally high activity level, being physically fit, not taking supplements, pills, or drugs, and consistently employing healthy dietary habits.
In order to understand how to combat these symptoms, we must first diagnosis what is causing them. This is simply due to fluctuating levels of hormones. More specifically:
Research shows that the best way to treat the emotional and physical ailments associated with PMS is through proper exercise and healthy eating.
A women's cycle is regulated by the interaction of the hormones estrogen and progesterone. From approximately day 14 (when most women ovulate) to day 21 of your cycle, the amount of progesterone in the body increases. This, in turn, may have an effect on aldosterone, a hormone that regulates levels of sodium and potassium in the body, causing the bloating and water retention many women experience as part of their PMS profile. Then, about 7 days before your period starts, levels of progesterone and estrogen drop sharply. Scientists believe some women are more sensitive to these hormonal changes, making them more prone to premenstrual symptoms.
Exercise will release your endorphins (feel good hormones), promote energy, and buffer mood swings. An increase in water consumption helps to alleviate water retention, you should be drinking a minimum of at least 1/2 your bodyweight (in ounces) of water daily, more if you are active.
Low blood sugar may trigger food cravings and is typically caused by a lack of food or going too long between meals. Say good-bye to food cravings by having small meals every 2 to 3 hours. These should include fruits, vegetables, whole grain products and protein.
Schedule your meals and keep a food log so that you can see what you are consuming and when it is consumed. This will promote food awareness, give you a sense of accountability, and make you responsible for yourself.
A few more tips to tame PMS: limit your caffeine intake, avoid excessive dietary fat, reduce sodium intake, do not drink alcohol, and have a routine.
Personally, I do not experience these symptoms to any formal degree, except the water retention, or bloating, which I directly combat with increased water consumption. I attribute this (lack of pain) to my exceptionally high activity level, being physically fit, not taking supplements, pills, or drugs, and consistently employing healthy dietary habits.
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