PMS is a syndrome that is accompanied by a number of symptoms that occur regularly before menstruation. The symptoms that occur and their severity differ in women. The existence of Premenstrual Syndrome was verified in 1953 by Katherina Dalton, one of the leading researchers of the PMS.
Calculations by the American College of Obstetricians and Gynecologists show that about 20% to 40% of all women show symptoms due to PMS. Of this percentage, 5% to 7% exhibit symptoms strongly enough to be an obstacle to their personal and social lives.
Symptoms, which occur 2 to 14 days before the period and usually disappear after it begins. A large proportion of women (approximately 75-80%) feel changes both emotional and physical about 5-10 days before menstruation.
When these changes are repeated for at least three months then these women experience premenstrual syndrome.
Premenstrual Syndrome Symptoms
It is worth noting that the symptoms of this syndrome usually show themselves a few days after ovulation and subside at the beginning of menstruation.
Emotional: Irritability, restlessness, bad mood, insomnia or drowsiness, thirst, increased appetite for a particular type of food and decreased sexual desire.
Physically: Weight gain (mainly due to fluid retention), pain – swelling in the abdomen, headache, swelling in the hands or feet, tenderness – chest pain, weakness, fatigue, and gastrointestinal disorders.
What causes premenstrual syndrome?
Although many investigations have been carried out, the exact causes are unknown. However, the following factors are implicated:
- Hormonal disorders (e.g. estrogen, progesterone)
- Electrolyte imbalance
- Abnormalities in melatonin release
- Serotonin secretion disorders
- Poor nutrition
- Increased consumption of salt, caffeine and alcohol.
5+1 Supplements that Relieve the Symptoms of Premenstrual Syndrome
Below we list 6 supplements that can help relieve the symptoms of premenstrual syndrome.
- Calcium: Calcium reduces the intensity and frequency of headaches and at the same time helps to reduce abdominal pain. One of the best calcium supplements in the market right now is the Nature Made Calcium Complex.
- Vitamin D: Increases calcium absorption and helps to increase serotonin levels (euphoria and wellness hormone). Recommended Vitamin D supplement is Vitamin D3 from Healthy Origins.
- Pyridoxine (B6): Vitamin B6 is a precursor to certain neurotransmitters involved in serotonin production. We recommend Pyridoxal 5′-Phosphate supplement by Thorne Research.
- Vitamin E and essential fatty acids: Vitamin E helps to reduce the production of prostaglandins which are responsible for cramps and pain, while essential fatty acids have an anti-inflammatory effect and soothe the symptoms of the syndrome. Recommended Vitamin E supplement by Life Extension.
- Magnesium: It has anxiolytic, muscle relaxant, and anti-inflammatory action. It also helps to reduce fluid retention. Recommended Magnesium supplement: Magnesium Breakthrough by Bioptimizers.
- Manganese: In combination with calcium they face irritability and bad mood. The best Manganese supplement is Manganese Bisglycinate by Thorne Research.
Premenstrual Syndrome and Nutrition
Below are some quick nutrition tips that will help you minimize premenstrual syndrome from appearing.
- Reduce the consumption of saturated fats, salt, caffeine, and alcohol.
- Choose complex carbohydrates (whole grains).
- Make small and frequent meals.
- Drink plenty of water.
- Consume fresh fruits and vegetables.
- Exercise: Contributes to the production of endorphins whose action is identical to that of drugs that combat bad mood and cause well-being and calmness.
Glycaemic Index and PMS
Most often, the symptoms of premenstrual syndrome are a result of a high concentration of estrogen in the body as well as very low levels of progesterone which are considered to be responsible for mood swings and irritation.
Consumption of complex carbohydrates with a low glycemic index contributes to the slow but steady absorption of glucose. Balancing glucose in the blood may reduce the symptoms of PMS.
The glycaemic index shows how much blood sugar levels increase 2 to 3 hours after eating food compared to a food with an equivalent amount of glucose (glucose or white bread).
Natural Remedies for Premenstrual Syndrome
Below are some natural remedies for premenstrual syndrome tos use that will greatly help you combat premenstrual syndrome.
- Night flower Oil: Treats symptoms of premenstrual syndrome as well as cycle disorders. Amazon has a wide collection of sellers who sell organic Night flower oil (Night Blooming Jasmine Oil)
- Chaste berry: Relieves the symptoms of this syndrome by mainly regulating hormonal disorders. It is also useful in women experiencing unstable cycles, dysmenorrhea, and menopause. Again, you can obtain chaste berry from Amazon.
Attention! It is a case of the symptoms we mentioned due to other conditions such as depression, thyroid diseases, diabetes mellitus, chronic fatigue syndrome, etc. Consult your attending physician!
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