If you are of that changes when menstruation approaches, here are some tips that can help alleviate those annoying symptoms that can interfere with your daily activities and relationships. In this article, discover what you can do to be in good spirits, comfortable, without pain, even during those days. Read on to you to avoid the inconvenience of PMS.
Every time you get your period, Carla must leave their jobs and take painkillers to overcome the pain it causes. Mercedes, however, feels some relief when she finally gets her period. And is that a week or two before beginning to have physical and emotional discomfort not leave her alone: sometimes painful breasts, others feel very tired and generally feels an inexplicable sadness and all the nervous, bad humor. Are you familiar? Since then, is what is known as premenstrual syndrome .
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Premenstrual syndrome is a set of physical symptoms and emotional that many women experience during one or two weeks before your period, which disappear soon after the onset of menstrual bleeding.
An estimated 8 to 20 percent of women experience premenstrual syndrome symptoms. And while it is a natural process, it is important to know that if this happens to you, why you do not have to suffer every month , as there are ways to reduce the symptoms. And best of all is that many times simply change some habits. For example, notes these 10 natural ways to control them:
1 . wears a diet rich in protein, fruits, vegetables and whole grains .Ideally, do it for the whole month to get your period with all the vitamins you need.By the way, you’re also watching your weight and your health.
2 . Eat more frequently, but in small portions . It will help you control your appetite, which may be affected by hormonal changes that occur these days.Also, if your depressed, skipping meals can cause you to get even more irritable, to lower your blood sugar level.
3 . Consume foods with calcium . It is believed that calcium helps relieve the symptoms of depression and anxiety . We recommend taking three servings of these foods with calcium per day (can be, for example, skim milk or soy, yogurt and broccoli).
4. limits on salt , as this helps you retain fluids . Remember that most processed and canned products have added sodium. Also, you can drink plenty of water, it will help to remove excess sodium.
5 . Limits on sweets and refined sugars. Maybe you get a craving for sweet things, due to the hormonal changes that occur in those days, but turning to sugar is not the best option. If you fancy chocolate, for example, is not abuse and replace it with healthy carbs like fruits and whole grains.
6 . Control your alcohol and caffeine consumption , although there is no evidence that limiting the consumption of these products help to relieve symptoms. However, alcohol can make you more irritable or depressed and caffeine can cause you to get more anxious. You have to evaluate what effects it will produce and regulate the amount you take. While eliminating caffeine and alcohol affect you negatively if would be best.
7 . Exercise and stay active . In fact, the ideal is to do 30 minutes of aerobic exercise most days of the week (and month, not only before menstruation).
8 . Practice relaxation techniques or yoga . That way you can reduce stress and, along with exercise, will help you sleep and rest well. The rest is also important.
9 . consider taking supplements . Studies suggest that taking supplements of calcium (up to 1,200 milligrams) also help to prevent osteoporosis, vitamin B6 (50 to 100 milligrams) that may help with the symptoms of PMS and magnesium (400 milligrams) that may help reduce fluid retention and thereby to breast tenderness. But do not overdo it in the recommended amounts, and if you have any side effects from taking them. They are available in any pharmacy.
10. Lend more attention to your body and takes note of the feelings you have when you are approaching your period. This will help you find new ways to combat the symptoms of PMS.
If despite these recommendations discomfort continues or are so strong they do not let you do your normal daily activities, see your doctor: there are several treatments that can help reduce the discomfort of PMS. Also, if the pain is severe, it could be endometriosis or other condition that requires attention and, of course, your doctor can tell you what is the best treatment for you.