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If you are experiencing symptoms of premenstrual syndrome (PMS) and are feeling down, remember that PMS affects the majority of menstruating women at some point in their life, so you are not alone! According to studies, up to 75% of women are affected by PMS symptoms. PMS is perfectly natural, however some women can feel the effects of it worse than others.
Approximately 1 in 20 women suffer symptoms related to PMS that are severe enough to affect their daily lives. Women who experience symptoms of this severity meet the criteria for a condition known as premenstrual dysphoric disorder (PMDD) which is essentially an extreme form of PMS. Thankfully, although it can be annoying and uncomfortable, PMS is manageable for most women and it shouldn’t interfere with daily activities.
What actually is PMS?
PMS is a combination of symptoms that are brought on due to changes in hormone levels during the menstrual cycle. This change in hormones can lead to both physical and emotional symptoms that can be unpleasant or uncomfortable. The most common symptoms of PMS include mood swings, fatigue, stomach cramps, bloating and anxiety.
Whilst we know these symptoms can be uncomfortable and are perfectly normal, there are some things you can do and some additions to your lifestyle you can try, to reduce the symptoms.
What Can Help Reduce the Symptoms of PMS?
The majority of ways we can help to reduce the symptoms of PMS involve making slight alterations to our diets and lifestyles. Adjusting your intake of some vital nutrients can help to alleviate some of the symptoms you may be experiencing during PMS. Depending on your symptoms, what may help the most may vary, so have a read through our list and see which nutrient can help to reduce the symptoms you are experiencing.
Magnesium
If your body is lacking in magnesium, it can cause you to experience anxiety, migraines and muscle cramps. As these are all common symptoms of PMS, the experience can be even worse if you aren’t getting enough magnesium in your diet. One solution is to take One Nutrition Ocean Mag – a magnesium supplement powder than can be easily dissolved in water. Alternatively, you can try and increase your magnesium intake through diet by eating foods such as almonds, spinach and pumpkin seeds.
Omega-3
Omega-3 fatty acids are essential for our wellbeing and need to be obtained from food sources as our bodies are incapable of making them. Omega-3 helps our heart and brain function smoothly and it has been reported that omega-3 may reduce the psychiatric symptoms of PMS such as stress and anxiety. Foods such as oily fish, nuts and seeds tend to be rich in omega-3, however, it can also be consumed through supplements such.
Vitamin B6
According to women’s health, vitamin B6 may help to reduce PMS symptoms including moodiness, anxiety, bloating, forgetfulness and irritability. The main roles of vitamin B6 are to help the body use and store its energy, as well as helping red blood cells carry oxygen around the body. It can typically be found in fish, poultry and pork as well as some fruits. Alternatively, Cleanmarine For Women is a multi-nutrient supplement that contains B6 as well as other vital nutrients such as omega-3 and B12.
Vitamin E
Vitamin E is a fat-soluble nutrient that can be found in vegetable oil, nuts and seeds. It can help to reduce feelings of stress and irritability, so it can be beneficial to take if you are suffering from these symptoms of PMS.
Don’t Forget to Exercise!
In addition to increasing your intake of vital nutrients, some exercises can also help to alleviate some of the symptoms associated with PMS. Although exercise may be the last thing you want to do, there are some benefits of exercising on your period. Doing regular aerobic exercises can help to reduce some of the symptoms brought on by PMS. Recommended exercises include walking, jogging, running, swimming and cycling – however, to be have a positive effect, these exercises need to be performed regularly and not just whilst you are feeling the symptoms.
PMS can be uncomfortable and really inconvenient, but it’s important to try not let it affect your daily life. Try some of our suggestions to reduce the symptoms, however, if the symptoms are getting too severe it is advised you seek medical attention as you may have PMDD.