What is Premenstrual Syndrome?
A week or two before your period starts, you may notice bloating, headaches, mood swings, or other physical and emotional changes. These monthly symptoms are known as premenstrual syndrome, or PMS. About 85% of women experience some degree of PMS. A few have more severe symptoms that disrupt work or personal relationships, known as premenstrual dysphoric disorder (PMDD).
Symptoms of PMS: Cravings
Many women get specific cravings when PMS strikes, often for sweet or salty foods like chocolate cake. The reasons for this aren't really clear. Other women may lose their appetite or get an upset stomach. Bloating and constipation are also common.
Symptoms of PMS: Acne
Acne is one of the most common signs of PMS, and it doesn't just affect teenagers. Hormonal changes can cause glands in the skin to produce more sebum. This oily substance may clog the pores, triggering a breakout -- a visible reminder that your period is on its way.
Symptoms of PMS: Pain
PMS can trigger a wide range of aches and pains, including:
• Back pain
• Headaches
• Tender breasts
• Joint pain
Symptoms of PMS: Mood Swings
For many women, the worst part of PMS is its unpredictable impact on mood. Irritability, anger, crying spells, depression, and anxiety may come and go in the days leading up to your period. Some women even have trouble with memory and concentration during this time.
Diagnosing PMS: Symptom Tracker
To figure out whether you have PMS, record your symptoms on a tracking form like this one. You may have PMS if:
• Symptoms occur during the five days before your period.
• Once your period starts, symptoms end within four days.
• Symptoms return for at least three menstrual cycles.
PMS Remedy: Exercise
Exercise can help boost your mood and fight fatigue. To get the benefits, you need to exercise regularly -- not just when PMS symptoms appear. Aim for 30 minutes of moderate physical activity on most days of the week. Vigorous exercise on fewer days can also be effective.
PMS Remedy: Diet Rich in B Vitamins
Foods rich in B vitamins may help fight PMS. In one study, researchers followed more than 2,000 women for 10 years. They found that women who ate foods high in thiamine (pork, Brazil nuts) and riboflavin (eggs, dairy products) were far less likely to develop PMS. Taking supplements didn't have the same effect.
PMS Remedy: Foods to Avoid
You may be able to ease PMS symptoms by cutting back on these foods:
• Salt, which can increase bloating
• Caffeine, which can cause irritability
• Sugar, which can make cravings worse
• Alcohol, which can affect mood
Source: www.webmd.com
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