A woman, who is normally calm and courteous, shows a marked change in her behavior on certain days of the month. If she is the extrovert and outgoing type, she may become unduly rude and quarrelsome, make unreasonable demands, snap at family members, and find fault with people for minor reasons she would have otherwise overlooked.And if she is the shy and introvert type, then she may become totally withdrawn, morose, moody and prone to unaccountable tears, take offense where none was intended and harbor suicidal thoughts.
No, she is not suffering from hysteria or any serious psychiatric disorder. She is in the throes of ‘that misery time’ trauma called PMS.
In addition to this emotional upheaval, she has to cope up with other physical symptoms like a bloated feeling in the abdomen, puffy skin and eyes, vague aches and pain, poor concentration, fatigue etc. It’s indeed a debilitating condition that disrupts work and family life. All she needs is a little understanding, compassion and care from family members, certainly not their scorn or ridicule. And she should manage to help herself too.
And it is better that way. For, one cannot always depend entirely on others either for help or happiness.
So in those special days of the month when you are not your usual self, what should you do to maintain your cool? It is not so easy to cope up with the emotional, physical and psychological symptoms associated with PMS. Instead of bemoaning your fate at being saddled with this problem, learn to manage it effectively. Read Tackle PMS.
Some of these simple home remedies, tips, lifestyle changes and yoga poses could help in alleviating your symptoms during those dreadful days of Premenstrual syndrome (PMS).
* Casting off your laziness, compel yourself to try some of these yoga poses: Bhujangasana (cobra pose), Ardha Shalabahasana (Half locust pose), Purna Shalabhasana (Full locust pose), Vajrasana (thunderbolt pose), Paschimottasana, Ardhamatsyendrasana, trikonasana (triangle pose) and supta baddha konasana. You will find that they will help you tremendously to ease your symptoms.
* Along with these yogasanas, do these breathing exercises as well: Kapalabhati ,anulom-vilom pranayam, and Bhramari Pranayam.
* Other helpful measures are brisk walking 4-5 times a week and/or abdominal exercises which are good for strengthening the abdominal muscles and pelvic organs.
* Manage stress by meditating for at least 20 minutes a day; interact with close friends and relatives, listen to music or immerse yourself in a hobby that stimulates the creativity in you.
* Acupressure therapy also can provide great relief .Gently manipulate the tender points on the big toe as well as other toes on the feet. Manipulation on the middle portion of the left foot which is related to the reproductive organs will also help.
* Crush the leafy pulp of aloe vera and extract fresh juice. Take 5 tsp of this juice mixed with 2 tsp of pure honey twice a day for 40 days gives good and long lasting relief from PMS.
* A cold infusion prepared from lemon grass with the powder of black pepper in dosage schedule of 2 to 4 ozs is quite effective.
* Mix 5 gms of ajwain (Bishop’s weed) with a small quantity of jaggery in warm water and take it twice or thrice daily.
* See to it that you do not suffer from constipation during this period.
* Avoid starchy vegetables like potato, brinjal (egg plant). Reduce intake of caffeine. Take lots of garlic and ginger in your diet regularly to check flatulence/gas formation.
* Ayurvedic medicines Kumari Asava and Ashoka rishta are also effective in tackling PMS.
Great information! Thanks!
ReplyDeleteI find exercise to be a great relief. When I feel really moody, I always have to think, "Is it that time of the month?" Usually it is! I don't remember the symptoms prior to having kids. Hummmm.
ReplyDeleteThank you for participating in Fitness for Mom's Carnival!
red raspberry leaf tea helps your cervix relax so your flow can start more easily, the rest of it i really cant help with.
ReplyDeleteMilk, milk, milk! Its been proven that milk can ease PMS symptoms.
ReplyDeleteAlso, chocolate. The endorphins that chocolate creates in your bloodstream helps (just don't eat too much!).
Finally, there's a homeopathic remedy that I use from Hylands called PMS formula. Its all natural, and the tablets melt on your tongue. You can find them at any good-sized health food store or online.
I found a six month course of vtamin B6 helped. Each month for the first 3 months the PMS got 2 days shorter.
ReplyDeleteother people find taking evening primrose oil helps.
i have also heard that eating something every 2 hours throughout the day helps keeping blood sugar levels stable and helps to avoid mood swings with the hormone fluctuations. Even just a cracker or two is sufficient but avoid high sugar snacks like candy or chocolate as these will create sugar rushes and lows.
Thank you for writing about this topic.I have had such difficult time with PMS for so many years and just now getting it under control.
ReplyDeleteThank you for your submission to the December 2008 edition of the advice for women from women blog carnival.
ReplyDeleteGinger
ReplyDeleteButter milk
Lemon juice with some black salt
Morning before taking any thing drink warm water 4-6 glass as per body requirement.
Keep your stomach half filled
Keep your weigh as per you height
Maintain hemoglobin level as your doctor says
Do exercise or walking 30-60 minutes
Do yoga ,Pranayam in place of exercise if possible
The most popular natural products for hormone support would be Dong Quai, Black Cohosh, Vitex (also called Chasteberry), Wild Yam, Damiana Leaf, Motherwort, GLA (Gamma Linolenic Acid, commonly in Borage Oil and Evening Primrose Oil), and some Soy germ products.
ReplyDeleteThank you for your very detailed information about PMS.
ReplyDeleteI'm finding these posts quite helpful! thanks! i look forward to the next one
ReplyDeleteThank you for the tips. I really appreciate that!
ReplyDeletePMS is a collection of symptoms.The most common symptoms are: Abdominal bloating Breast tenderness Stress or anxiety Depression Crying spells Mood swings, irritability or ange Appetite changes and food cravings Trouble falling asleep (insomnia)Joint or muscle pain
ReplyDeleteSupplements that have been shown to help reduce PMS symptoms include: Calcium – about 1,200mg per day of calcium carbonate can reduce PMS symptoms by half. You need to take these supplements for at least three cycles before you may notice an improvement. Magnesium – about 200mg per day of magnesium can reduce PMS-related bloating, fluid retention and breast tenderness by 40 per cent. You need to take these supplements for at least two cycles before you may notice any improvement. Vitamin E – about 400 units of vitamin E per day may reduce breast tenderness.Evening primrose oil – this supplement may reduce breast tenderness.
Evening primrose oil is supposed to be excellent for PMS. I haven't tried it for that purpose myself because I really don't need to, but it's worth a try. I take it for its healthy skin benefits, and it has worked.
ReplyDeleteSomethings I do are:- Take a Tylenol Menstrual it helps with the bloating, angry moods, back aches
ReplyDelete- Read a book- Focus my mind on something else
There are some natural remedies.OsteoMatrix: reduces crampsGLA Complex: regains hormonal imbalance by minimizing fluctuations due to nutrient deficiencyB Complex: helps regain hormonal imbalance; reduces stress; reduces water retention; converts carbohydrates,fats and protein into energy
ReplyDeleteWatch your blood sugar level. If you are seriously PMS-ing get one of those testing machines the diabetics use. Your hormone levels could be gyrating all over the place and giving you a blood balance problem. Sugar is the only one you can easily check yourself. Replace lost iron with an increase in iron rich foods or iron supplements. Begin several days before and continue several days after your period Moderate your diet to include a variety of Tofu recipes and vegetables with vitamin A. Increase your vitamin B intake or take B-Complex supplements.
ReplyDeletewomen who took calcium supplements on a daily basis had symptoms reduced by about 90%.
ReplyDeleteCheck out calcium and magnesium A daily supplement of 1,000 to 1,200 mg of calcium and 200 to 400 mg of magnesium to reduce the risk of mood swings, bloating, headaches, and other symptoms Eat right Emphasize low-fat, high-fiber foods and plenty of fruits and vegetables to improve hormone metabolism Stay active Aim for regular aerobic exercise to help reduce symptoms Balance your body chemistry with vitex 20 mg a day of a concentrated herbal extract for up to three months may help balance hormones
ReplyDelete* Try vitamin B6
Wow… thanks for this list. I’ve struggled with my hormones since I was a young teenager and this was very informative and helpful.
ReplyDeleteYou can try a supplement called calcium d-glucarate, it binds to excess estrogen in the colon, thus allowing for its excretion.
ReplyDeleteHelp stabilize your hormonal levels with everyday exposure to a full-spectrum natural light. Not only it will restore your hormonal health, you will feel so much happier too.
ReplyDeleteVery Good article… Ladies don’t know how important it is to eat right and have a clear mind… Stress is a huge cause of fibroids which is a very common thing for women. Always use what you know and expand your mind always to create a better life for yourself. change takes sacrifice. Oh and don’t forget that Life is a beautiful journey. Live life to its fullest and enjoy all that it has to offer. Planting flowers and watching them grow and sitting on my back porch every day reading and drinking tea makes me feel so much better and so much more at ease with life. Do little things that make you as a person feel worthy and naturally you will feel fulfilled. Look within for that deep love and happiness. It takes balance with all that the world is going through. Blind faith that everything will be alright
ReplyDeleteTake something warm like tea any kind will help.. it also helps taking a hot shower
ReplyDeleteThese are interesting facts I never thought about before...thanks for sharing.
ReplyDeleteSo true! Once I hit 30 I started getting both dry skin and more frequent blemishes, which I usually only got around PMS time. Ugh! Great article.
ReplyDeleteBreathing exercises, meditation, aromatherapy, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attuned to their needs in the weeks before menses. This can be used constructively by allowing for personal time to relax, expressing emotions, and giving priority to your needs and what nourishes you.
ReplyDeleteRegular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms. In one study, the frequency but not the intensity of exercise was associated with a decreased PMS symptoms.
ReplyDeleteWhen a woman is menstruating, there are a lot of chemicals going through her area called estrogen and progesterone (also known as "female hormones"). If estrogen becomes dominant over progesterone, then that's the whole "Mad Woman Phase."
ReplyDeleteIt causes the things that make the woman cranky:
Irregular menstrual flow; cramping
Bloating; depression; irritability
Migraine headaches; insomnia; epilepsy
Miscarriages; infertility; incontinence; endometriosis
Hot flashes; night sweats; vaginal dryness
Hypoglycemia; chronic fatigue syndrome; yeast infections
Heart palpitations and other cardiovascular disorders
Early bone loss pre-menopause, osteoporosis beyond
Us women have ALL of that and MORE to worry about, unlike men. That alone in itself is an excuse to be cranky and get away with things. You've not experienced pain until you've gone through your period...
According to Obstetrics & Gynecology eating a vegetarian diet may ease premenstrual and menstrual symptoms. A study found that when women changed to a low-fat, meatless diet they felt less pain than when on their usual diets. The diet also helped to improve mood changes and water retention.
ReplyDelete"When toxic blood seeks an outlet through the womb via the menstrual function, the resulting inflammation and irritation to the delicate mucous membrane throw the organ into spasms which are registered as pain or cramps. If the toxin is milder or more dilute, the patient simply feels heavy or congested in her pelvis. Once the flow has started, nature pours out as much toxic material from the blood as possible." Menstruation is the body cleansing itself of toxins before possible childbirth.
ReplyDeleteForget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
ReplyDeleteA cure for pms is any food product made from milk,whether it be milk itself,cheese,ice cream,ect. This I discovered from observing my daughter when having episodes of pms. Pms made her very angry and irritable and even somthing minor like having a little piece of lint on her clothes would upset her. I noticed that when she had pms and also drank or ate a milk product that she would almost immediately calm down. It would change her mood and make her happy.
ReplyDeleteFresh air and lavender oil are good.
ReplyDeleteTry therapy. It's an opportunity to talk to someone who is unbiased where you can unload a lot of things on your mind without the repercussions of worrying about another person's reaction, opinion or emotions.
If you find yourself completely overwhelmed and/or sad no matter what you do, contact a psychiatrist. You may be suffering from an anxiety disorder or depression, which can be treated, but needs a professional diagnosis.
Go outside, look at and smell the flowers.
Two days before the period is due, take 1 Calc. Phos. tablet and 1 Mag Phos. tablet four times a day. This will help to prevent pain. If menstruation has already started, the same remedies may help to alleviate the discomfort
ReplyDeleteI hear ya girl. Well, you can always go the medical route and take pills to control your emotions but that's usually not a good case to go by.. Try certain things like doing some relaxing things that make you happy, whether that be taking a relaxing bath or reading a book, whatever makes you relax without stressing you. All in all, just learn self control. The more control you have, the better off you'll feel.
ReplyDeleteI had crazy PMS pretty much since I started getting my period. I'd have one week of intense anger (like, literally, I tried to rip cars apart with my bare hands. Didn't work too well). Following that, I'd have one week of a really deep depression, to the point of contemplating suicide on many more than one occasion. It SUCKED. And it sucked for everyone around me.
ReplyDeleteWhat helped the most for me was going on the pill. I have a fairly low-dose, combined pill, so negative side effects are minimal, but my hormones are regulated, which I think is really what I needed because I honestly feel SO much better now. I still get some blues on the placebos, but it is NOTHING compared to what I used to feel. However, I know there are some women who have had the opposite experience with the pill (though, usually, they're the ones with mild/no PMS to begin with) so it might be a risky method to try, but if you're really miserable, it's worth it to at least talk to a doctor.
What has also helped, though probably in lesser ways, is getting more sun, eating more balanced meals, and exercising. I moved from New England to Southern California a year ago and I've noticed that the sunshine has made a HUGE impact on my mood swings and my overall mood. Of course, it's not easy or possible for most people to just up and move (I got lucky...), but you can get some of the benefits of increased sunlight from a UV lamp.
Also, eating balanced meals to regulate your energy levels, especially during that time of the month, can really help regulate your moods as well. Try to make sure you get protein at every meal, especially if you're eating carbs or sugars, and go for slow-burning carbs when you can (e.g. whole grains). I know it's near impossible to avoid the chocolate and whatnot then, but if you can make sure that you're eating to stabilize energy levels outside of those indulgences, it'll really help you out - when you crash and are suddenly low on energy, it makes you a lot crankier than you'd otherwise be.
Lastly, exercise is great. I know it can be hard, especially if you're having cramps, migraines, or nausea as I did, but even just getting up and taking a walk around the block can really help keep your mood level up. And if you're getting consistent exercise outside of PMS-time, that will help soften the blow as well.
To overcome food cravings associated with PMS, keep your blood sugars stable. The wonky hormone levels during premenstrual syndrome and menstruation can cause cravings of fat, sugar, and salt (also known as chocolate and potato chips!). Indulge your cravings by eating a little sugar, salt, and fat – but don’t go overboard. Keep your blood sugar stable by snacking on whole grains, lean proteins, healthy carbohydrates, fruit, and veggies. Small, healthy, regular meals may help you overcome the food cravings associated with premenstrual syndrome.
ReplyDeleteEating a low salt, low concentrated carbohydrate diet may help with premenstrual symptoms. Eat lots of complex carbs, such as whole grains, beans, and oatmeal. If your periods are irregular, certain foods can regulate your menstrual cycle.
ReplyDeleteTry taking lady's mantle. I use the loose leaf and make a tea with it. I take it for the three weeks before my period and it helps. I have been doing this for about 3 months and have noticed a change for the better in my moods and the entire "experience". Chamomile will also calm your nerves as well as St. John's Wort. Check an herbal guide before mixing all three of these just in case!
ReplyDeleteuse valerian root and st. johns wort. they make life so much easier for all of us!
ReplyDeletethree days before menstruation is due, start taking Kali. Phos. with Mag. Phos. Take 2 tablets three times a day until the end of the period. This will help to balance the mood dips and swings.
ReplyDeleteForget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
ReplyDeleteIt is recommended that eating a banana works much better in PMS than popping in the pills. The vitamin B6 it contains regulates blood glucose levels, which can positively affect your mood.
ReplyDeleteStress causes your body to become flooded with harmful chemicals, and this may have an effect on the symptoms you experience during PMS. Keeping a low stress lifestyle can help boost your energy and get rid of fatigue.
ReplyDeleteget at least thirty minutes of exercise each day.
ReplyDeleteAvoid saturated fats like red meat, cheese and butter as it increases the bad prostaglandins level causing uterine discomfort, bloating and mood swings.
ReplyDeleteDo not lose your romantic touch try to have a normal sex life because the intercourse stimulates the blood which otherwise remains sluggish and lethargic.
ReplyDeleteGet a mineral bath as it would keep your muscles relaxed and at ease. In a tubful of warm water add 1 cup sea salt and 1 cup baking soda to. Soak yourself into it for 20 minutes.
ReplyDelete