Top Health Tips on Managing PMS & PMDD

PMS is often treated as a joke but for many women, it is a monthly nightmare. Muscle cramps, headaches, bloating, breast tenderness, anxiety and depression are common symptoms of PMS. Though there is no set cure for PMS here are a few tips that will help you deal with it.

1. Set yourself an exercise routine
Exercising not only helps you maintain weight but also helps to deal with PMS. All you need are 30 minutes a day set aside to go for a brisk walk, jog, swim or even dance. Aerobic exercises like this improve blood circulation, ease stress and help the brain release more happy hormones.

2. Change your diet
If you are feeling bloated and depressed, cut back on simple carbohydrates like sugar and fat and increase your consumption of complex carbohydrates like fruits, vegetables and whole grains. Do not attempt a low carb diet to lose weight if you suffer from PMS. Reducing the simple carbohydrates in the body and increasing the complex carbohydrates keeps your body feeling full for longer and increases the serotonin levels in the body.

3. Quit alcohol and caffeine
Drinking a glass of wine of a cup of coffee may give you temporary relief from PMS symptoms but in the long run, they aggravate your PMS symptoms such as headaches, breast tenderness and mood swings. Alcohol may also contribute towards lowering the magnesium levels in your body and thereby make you feel bloated.

4. Relax
One of the effects of PMs is to make you feel anxious and tense. The easiest way to address this is by learning to relax. Try meditation or yoga for half an hour every morning. This will improve your overall health as well as soothe muscle pains.

5. Take a few supplements
Research says that certain fatty acids like omega 3 and linoleic acid can lower irritability and body aches associated with PMS. Calcium is also known to help ease PMS symptoms. Getting these nutrients in the required levels may not be possible only through your daily meals. Hence, you can also consider supplements to ease your pains.

6. Use Birth control pills
Birth control pills with the drospirenone hormone can help ease symptoms of severe PMS. Menstruation is often accompanied by a drop in estrogen levels that can lead to migraines. Regular of birth control pills also regulates your hormones and hence avoids these fluctuations. It also keeps your ovaries from releasing eggs every month and hence reduces the intensity of the associated cramps.

7. Talk to people
You are not alone when it comes to PMS. Instead of keeping quiet about your discomfort, talk to people who may be experiencing something similar. Sharing your problems will introduce you to new ways of dealing with it. You could also get online support through various discussion groups.

Premenstrual syndrome is a common condition that affects women who are menstruating. A multitude of psychological and physical symptoms might show up before the onset of a menstrual period. What causes PMS is unknown, but fluctuating hormonal levels (progesterone and oestrogen) seem to be linked to it.

Symptoms
PMS has many symptoms. These vary in severity and frequency and aren t the same in every woman. These are the common symptoms of PMS:

Tenderness of breasts
Bloating
Increase in weight
Agitation
Impaired concentration
Backaches or headaches
Fatigue
Anxiety
Irritability
Depression or mood swings
Overeating or food cravings
Diagnosis
A doctor might recommend a few tests to understand and rule out related symptoms:

Diary: Keeping track of the PMS symptoms in a diary for a few months to check the duration will help you understand the condition better. You might be able to see recurring patterns in your behaviour and moods after keeping track of them for few consecutive months.
Thyroid test: Thyroid disease is fairly common in women and a lot of its symptoms match those of PMS. To rule out any thyroid problem, a test can be done to check the efficiency of the thyroid.
Prevention
Relief can be found by treating the symptoms as there is no prevention of the condition. A nutritious diet, sufficient rest and exercise can help deal with the symptoms better.

Treatment

Nutrition: Proper nourishment leads to overall mental and physical well-being. Dietary changes like consuming less caffeine, sugar and salt might reduce the PMS symptoms. Supplements prescribed by your doctor such as vitamin E, calcium, magnesium and vitamin B6 help as well.
Medications: Painkillers such as naproxen, ibuprofen and aspirin may provide relief from cramps, backache, breast tenderness and headache. If the PMS causes severe depression, your doctor may prescribe certain antidepressants.
Being Informed: Tracking your periods by maintaining a monthly diary can help you understand and in turn prevent the severity of the PMS symptoms. Learning about coping mechanisms can help you as well.

A depressive disorder is not just a passing phase of the mind; it is a condition which involves your body, mind, and thoughts. It comes in the way of your daily life, thereby preventing you from carrying out your regular routine, even making it harder for you to concentrate or work properly. The exact causes are still not known, but as certain studies suggest, it might be hereditary, due to changes in the neuroendocrine functions, or due to other psychological and social factors.

Some of the depressive disorders are:

- Major depressive disorder
- Persistent depressive disorder
- Other specified or unspecified depressive disorders

Others are classified by their causes:

- Premenstrual Dysphoric disorder
- Another medical condition induced depressive disorder
- Substance/Medication-induced depressive disorder

Depressive disorders can set in at any point in time, but primarily, symptoms are visible in your late teens, 20's or your 30's.

Symptoms

For major depression the symptoms are:

1.Feelings of depression throughout the day
2.Significantly diminished interest in all your activities

A depressive disorder is not just a passing phase of the mind; it is a condition which involves your body, mind, and thoughts. It comes in the way of your daily life, thereby preventing you from carrying out your regular routine, even making it harder for you to concentrate or work properly. The exact causes are still not known, but as certain studies suggest, it might be hereditary, due to changes in the neuroendocrine functions, or due to other psychological and social factors.

Some of the depressive disorders are:

- Major depressive disorder
- Persistent depressive disorder
- Other specified or unspecified depressive disorders

Others are classified by their causes:

- Premenstrual Dysphoric disorder
- Another medical condition induced depressive disorder
- Substance/Medication-induced depressive disorder

Depressive disorders can set in at any point in time, but primarily, symptoms are visible in your late teens, 20's or your 30's.

Symptoms

For major depression the symptoms are:

1.Feelings of depression throughout the day
2.Significantly diminished interest in all your activities

PMS is often treated as a joke but for many women, it is a monthly nightmare. Muscle cramps, headaches, bloating, breast tenderness, anxiety and depression are common symptoms of PMS. Though there is no set cure for PMS here are a few tips that will help you deal with it.

1. Set yourself an exercise routine
Exercising not only helps you maintain weight but also helps to deal with PMS. All you need are 30 minutes a day set aside to go for a brisk walk, jog, swim or even dance. Aerobic exercises like this improve blood circulation, ease stress and help the brain release more happy hormones.

2. Change your diet
If you are feeling bloated and depressed, cut back on simple carbohydrates like sugar and fat and increase your consumption of complex carbohydrates like fruits, vegetables and whole grains. Do not attempt a low carb diet to lose weight if you suffer from PMS. Reducing the simple carbohydrates in the body and increasing the complex carbohydrates keeps your body feeling full for longer and increases the serotonin levels in the body.

3. Quit alcohol and caffeine
Drinking a glass of wine of a cup of coffee may give you temporary relief from PMS symptoms but in the long run, they aggravate your PMS symptoms such as headaches, breast tenderness and mood swings. Alcohol may also contribute towards lowering the magnesium levels in your body and thereby make you feel bloated.

4. Relax
One of the effects of PMs is to make you feel anxious and tense. The easiest way to address this is by learning to relax. Try meditation or yoga for half an hour every morning. This will improve your overall health as well as soothe muscle pains.

5. Take a few supplements
Research says that certain fatty acids like omega 3 and linoleic acid can lower irritability and body aches associated with PMS. Calcium is also known to help ease PMS symptoms. Getting these nutrients in the required levels may not be possible only through your daily meals. Hence, you can also consider supplements to ease your pains.

6. Use Birth control pills
Birth control pills with the drospirenone hormone can help ease symptoms of severe PMS. Menstruation is often accompanied by a drop in estrogen levels that can lead to migraines. Regular of birth control pills also regulates your hormones and hence avoids these fluctuations. It also keeps your ovaries from releasing eggs every month and hence reduces the intensity of the associated cramps.

7. Talk to people
You are not alone when it comes to PMS. Instead of keeping quiet about your discomfort, talk to people who may be experiencing something similar. Sharing your problems will introduce you to new ways of dealing with it. You could also get online support through various discussion groups.

Over 85 percent of the women experience the trauma of Premenstrual syndrome which haunts them for those few days of every month. Women undergo physical as well as mental or emotional disturbances like mood swings, anxiety, bloating of the belly as well as cramps in the abdomen.

There are certain lifestyles changes along with natural remedies which can ensure the betterment of the PMS

Avoid the smoke: If you are smoking, you are not only increasing the PMS issue but also the chances of getting ovarian cancer. Most of the women who smoke regularly (at least twice daily), have been found to have significant PMS than the others who don t smoke. Though the exact reason behind this cannot be discovered yet if you have PMS and stop smoking, you can see changes and improvement of your PMS.
Healthy diet is the key to success: Whether you have PMS any other menstrual problem, one of the primary reasons behind them is unhealthy eating, and it has been proved many a time by the eminent scientists and the researchers of medical science. If you are a caffeine addict, you must know that it increases the irritation during PMS, making you more anxious. Salty food increases the symptoms like bloating and alcohol causes severe depression while having PMS. Having control over this item can save you from PMS to quite a lot extent.
Physical activity: Exercises, yoga, and other physical activities do wonder in the treatment of PMS. If you are into regular yoga sessions, most of your problems related to menstruation can solve quickly. It can also help you to have regular periods without much pain or cramps. Aerobics and muscle-strengthening sessions can also help in reducing the PMS to a great extent.
Vitamins are your saviour: Most of the gynecologists prescribe vitamins for treating the PMS. Vitamins are very beneficial for the women who have PMS, especially, the vitamin B6 and vitamin E. Besides vitamins, calcium, and magnesium are also necessary for the better menstrual flow and cycles. You may have 50-100 mg of Vitamin B6 on a regular basis along with 400 IU of Vitamin E. For calcium, you can have either supplements or a warm glass of milk twice a day.
Manage the Stress: Stress acts as the catalyst for any reproductive health issues as they are connected with the hormonal changes. To treat PMS effectively, the most important thing you need to do is to manage your level of stress. In this fast-paced world, where every woman is busy with her professional work or household work, stress is inevitable. But for having a healthy life, you need to relax with meditation and therapies.
When the natural remedies for PMS don't work out, it is best to consult a physician.

PMS is often treated as a joke but for many women, it is a monthly nightmare. Muscle cramps, headaches, bloating, breast tenderness, anxiety and depression are common symptoms of PMS. Though there is no set cure for PMS here are a few tips that will help you deal with it.

1. Set yourself an exercise routine

Exercising not only helps you maintain weight but also helps to deal with PMS. All you need are 30 minutes a day set aside to go for a brisk walk, jog, swim or even dance. Aerobic exercises like this improve blood circulation, ease stress and help the brain release more happy hormones.

2. Change your diet

If you are feeling bloated and depressed, cut back on simple carbohydrates like sugar and fat and increase your consumption of complex carbohydrates like fruits, vegetables and whole grains. Do not attempt a low carb diet to lose weight if you suffer from PMS. Reducing the simple carbohydrates in the body and increasing the complex carbohydrates keeps your body feeling full for longer and increases the serotonin levels in the body.

3. Quit alcohol and caffeine

Drinking a glass of wine of a cup of coffee may give you temporary relief from PMS symptoms but in the long run, they aggravate your PMS symptoms such as headaches, breast tenderness and mood swings. Alcohol may also contribute towards lowering the magnesium levels in your body and thereby make you feel bloated.

4. Relax

One of the effects of PMs is to make you feel anxious and tense. The easiest way to address this is by learning to relax. Try meditation or yoga for half an hour every morning. This will improve your overall health as well as soothe muscle pains.

5. Take a few supplements

Research says that certain fatty acids like omega 3 and linoleic acid can lower irritability and body aches associated with PMS. Calcium is also known to help ease PMS symptoms. Getting these nutrients in the required levels may not be possible only through your daily meals. Hence, you can also consider supplements to ease your pains.

6. Use Birth control pills

Birth control pills with the drospirenone hormone can help ease symptoms of severe PMS. Menstruation is often accompanied by a drop in estrogen levels that can lead to migraines. Regular of birth control pills also regulates your hormones and hence avoids these fluctuations. It also keeps your ovaries from releasing eggs every month and hence reduces the intensity of the associated cramps.

7. Talk to people

You are not alone when it comes to PMS. Instead of keeping quiet about your discomfort, talk to people who may be experiencing something similar. Sharing your problems will introduce you to new ways of dealing with it. You could also get online support through various discussion groups.

Premenstrual dysphoric disorder (pmdd) is a form of the premenstrual syndrome (pms) which occurs as a result of the disturbance of the level of hormones. Around 2 to 5 percent of the women who are about to experience the condition of menopause. The symptoms of this syndrome is somewhat similar to that of pms which means the woman will suffer from problems like fatigue, food cravings and irritability but in this case the woman will experience these symptoms in an amplified manner which means the symptoms will be very severe in case of pmdd than that of pms.

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Majority of the women are unable to work properly and do their daily chores efficiently as they experience very intense symptoms and pain. There are so many medications available in the market that can help you get relieved of the pain caused by the symptoms and they even help in the reduction of the symptoms as well. If these medications are not helpful or effective then you can opt for certain natural remedies which will prove to be very effective and beneficial as these medications aim to improve the overall well being of the person, promote relaxation and relief from stress significantly and help in the management of the symptoms as well.



These natural remedies which are mentioned below are very basic and are known to easily provide relief to the patient and the natural remedies are: ;





Practicing aromatherapy: the procedure of aromatherapy helps in the improvement of a women's mental and physical health significantly as they start to inhale the essential oils, this in turn helps in the reduction of stress, relieves them of the pain they feel and improves their sleep as well. The best essential oils for the pmdd symptoms are given below: ;



Rose is used to reduce stress which helps in relieving pms


Chamomile helps in the promotion of sleep and relaxation


Lavender helps the patient to experience a calming and soothing effect


Neroli is used for easing anxiety and it also helps in relieving pms


Clary sage is used to relieve the women from anxiety and menstrual cramps





In your warm bath you can add diluted essential oils or you can directly inhale the scent by using a cotton ball and placing a few drops of the scent on it and then inhaling it. You can also apply this directly on your skin, take one ounce of carrier oil (some famous carrier oils are coconut, jojoba and sweet almond oil) and mix 15 drops of essential oils. After mixing it properly, massage this solution on your skin.





Try meditation: meditation is found to be very helpful and effective in reducing stress, pain and depression which are the major and the most common symptoms of pmdd. In this procedure, you are required to focus on the moment that you are in and concentrate very strictly on your breathing. This will help you to get away from any of the uncomfortable symptoms and will lead you to relax. ;


You should eat right and have a proper diet: while you are experiencing the pms you need to monitor your diet very closely as eating proper food is very important for the woman but the fact is really not clear how it is affecting the pmdd. You should know that when you eat healthy food you will be relieved from the symptoms and this will reduce the uncomfortable situation and will help you to feel better.


You should practice some other form of exercise and take part in doing yoga: since ancient times, yoga has been practiced by meditating, for warming up the body special poses are tried and deep breathing is followed and these things ultimately help in the relaxation and eases the pain to pass. Studies suggest that doing yoga will help you to improve the overall health and the menstrual pain due to the medical condition pmdd.



Women started to cope better after they started to do yoga as they became aware of their emotional and physical distress. Some poses that may help you to feel relaxed are given below:



Butterfly


Bridge


Downward facing dog



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In general, if you are in the habit of practicing exercises you and your body will benefit from this and you can try some other activities like pilates, swimming, walking etc. You should try to exercise outdoors as they will help you to have enhanced vitamin d and is a mood booster.



Conclusion: ;

Pmdd is a very painful phase of a woman's life. The above mentioned activities and suggestions will help you to get relieved from the pain and suffering that you are experiencing during this time but the complete disappearance of the problem is not at all seen. In case, the situation gets out of hand you will have to visit a doctor who will treat you accordingly.