What is premenstrual syndrome (PMS)? How to prevent PMS

Menstrual cycle is a unique thing that women have to go through every month. And before the menstrual cycle occurs, women often have to experience unpleasant symptoms that affect mental, emotional, and daily activities caused by PMS syndrome. So what is premenstrual syndrome (PMS)? Learn more about it with Tnhelearning.edu.vn through the article below!

What is PMS syndrome?

Premenstrual syndrome (PMS) is a syndrome in which a woman will experience physical, mood or behavioral changes about 1-2 weeks before the start of her menstrual period. Such symptoms will occur regularly every month and affect the woman’s daily life .

Causes of PMS . syndrome

Currently, the main cause of PMS syndrome is not known, but according to scientists, there are two main factors that contribute to the occurrence of this condition:

Changing levels of estrogen and progesterone before menstruation is one of the causes of the symptoms of PMS.

In addition, changing estrogen levels affects changes in a chemical in the brain (serotonin). Serotonin is a substance in the brain that helps regulate sleep, emotions and appetite , so when the amount of serotonin is not enough, it can cause symptoms such as insomnia, loss of appetite, fatigue.

Symptoms of PMS

Symptoms of PMS syndrome vary from person to person, from severe to mild. Some people will not experience any symptoms of PMS, but for others , PMS symptoms can be more severe with a significant impact on quality of life .

Some mental PMS symptoms include:

• Or irritable, angry
• The mood is always worried, depressed
• Insomnia
• Difficulty concentrating, forgetful
• Change sex drive
• Avoid everyone
• Easy to cry, easy to get emotional
• Depression before menstruation

Some physical PMS symptoms include:

• Changes in taste (eg cravings for certain foods)
• Headache
• Body aches
• Premenstrual abdominal pain
• Occurrence of skin problems (acne, …)
• Chest tightness
• Gastrointestinal symptoms appear

How long does premenstrual syndrome last?

Before the onset of the menstrual cycle, premenstrual syndrome (such as mental or physical discomfort) usually lasts for 1 to 2 weeks . And as soon as menstruation comes, these symptoms will disappear immediately.

Diagnosis of premenstrual syndrome

To diagnose premenstrual syndrome, a doctor needs to identify some of the following signs in a patient:

– Within 5 days before the new period , this symptom will occur. And this symptom will repeat for at least the next three menstrual periods.

In about 4 days from the start of your period , this symptom will end.

Symptoms will affect the patient’s daily activities .

Ideally, you should note specifically the time when symptoms appeared in the last 2-3 months before visiting the doctor. Besides, it is also necessary to note the time when this symptom began as well as the time when the menstrual cycle began.

Risk of premenstrual dysphoric disorder

In some people, when premenstrual symptoms are more severe than usual, or can cause problems affecting work or personal relationships, that person may have a mental disorder. premenstrual nerve.

Premenstrual Dysphoric Disorder (PMDD for short) usually occurs in a very small percentage . To overcome this situation, doctors will use drugs that work to treat depression.

How to treat PMS . syndrome

Depending on the severity of the condition, PMS syndrome has different treatments. If the condition is mild to moderate , you can try the following treatments:

Get enough sleep from 7-8 hours/day

Sleep is very important to human health and getting enough sleep is one of the important factors to help fight premenstrual cramps . In addition, getting enough sleep also helps you to relax, reduce stress and fatigue .

• Ways to help you sleep

Relax and relieve stress

Relaxation to relieve stress is a useful method when you have PMS. You can do yoga, meditation or breathing exercises . In addition, you can apply some other simple massage therapies .

Use dietary supplements

Supplementing with 1,200 mg of calcium per day will reduce some of the physical and mental symptoms caused by PMS. In addition, magnesium is also a good ingredient for the body, reducing water retention (edema), reducing premenstrual cramps and mood-related symptoms. A study has shown that vitamin E also helps reduce symptoms of premenstrual syndrome.

Currently on the market there are many products that are advertised to have a supportive effect on premenstrual syndrome. However, most of these products have not been tested or proven to be effective.

Note that before taking any product or supplement, talk to your doctor about possible side effects . Using supplements in excess or in combination with certain medications can lead to unwanted effects.

Pay attention to your diet

Dietary changes can also contribute to PMS symptoms: Diversify carbohydrate-rich foods such as bread, pasta, barley, and cereals.

Add calcium-rich foods such as yogurt and buttermilk. In a 2017 trial, it was found that women who supplemented with 500 milligrams per day between the ages of 18 and 24 experienced significant reductions in PMS-related symptoms . In addition, it is recommended to reduce the amount of sugar, salt and fat in the diet and avoid the use of alcoholic beverages .

Exercise regularly

At the time when PMS symptoms appear, women should start doing gentle exercises such as cycling, swimming, yoga, … will help the muscles relax , the brain increases the production of endorphins to help. reduce symptoms that cause discomfort, reduce pain and increase feelings of excitement and joy .

A 2018 study found that women who did aerobic exercise every day between the ages of 18-24 improved PMS symptoms .

Use medications as directed by your doctor

Medications that prevent ovulation such as hormonal birth control pills can help relieve physical premenstrual symptoms. However, you should note that not all drugs will help stabilize the mood of women.

In addition, antidepressants can also help treat PMS by alleviating symptoms related to mental illness . Doctors recommend using this medicine for 2 weeks before the onset of premenstrual symptoms, or during the entire period. The type of medication your doctor prescribes will vary from person to person depending on your condition.

The article has just shared with you information about the causes, symptoms and treatment of symptoms of PMS syndrome. Hopefully after the article you have had more useful information to take better care of yourself.

>> 3 eating tips for exercisers

>> Foods that should not be eaten during the ‘red light day’

Good experience Tnhelearning.edu.vn