PMS is no myth. Premenstrual syndrome (PMS) is a combination of symptoms that many women get about a week or two before their periods. The timings and intensity may vary from person to person and comes with a myriad of symptoms. Mood swings, tender breasts, food cravings, fatigue, irritability, and depression are some common ones. But do not worry, you are not alone. So, why do women get PMS? Unfortunately, no one really knows the exact reason.
How Do You Know If You Are PMSing?
Do you have a strong craving to finish up the whole jar of Nutella in one go?
Do you pick up fights for small reasons?
ADVERTISEMENTDo you get extraordinarily angry or anxious?
Do you cry for no reason?
Do you feel like 5 months Prego suddenly?
ADVERTISEMENTYou're cranky?
If yes, then it's PMS. It's normal, natural and It's okay to be not okay all the time.
(Also read: Commonly Asked Questions About Postnatal Care And Breastfeeding)
How To Deal With PMS?
Make these dietary shifts to deal with PMS:
1. Reduce Salt
Reduce salt to ease your bloating and swelling.
2. Eat Rainbow
Include rainbow colours to your meal. Add greens in your daily intake. It helps in iron and Vitamin B intake which helps to fight fatigue and weakness and blackouts phases during PMS.
3. Keep Yourself Hydrated
Drinking 2-4 litres of water is recommended. If you are someone who doesn't like water, then try flavoured water by adding lime or cucumber and make infused water.
4 Eat Dairy Products
Studies show having dairy (low fat) like paneer, cheese, curd, buttermilk etc. can help you ease PMS symptoms.
5. Take Golden Ray
Vitamin D is really important. Sun exposure for 15 minutes is recommended to ease down symptoms of PMS.
Sunlight as well as some foods are good sources of vitamin D
6. Snack On Nuts
Instead of reaching for a bag of chips or that candy bar, snack on unsalted, raw nuts. Nuts are rich in Omega-3 fatty acids and help you feel full for longer. Try a variety of nuts like pecans, walnuts, almonds, and hazelnuts. It helps in fighting bloating, anxiety and depression.
7. Limit Caffeine
Limit caffeine and alcohol for easy periods.
8. Craving For Sweet
Opt for dates, fig, and jaggery than sugar-laden sweets. Have a piece of chocolate then the whole bar. Try hot chocolate (dairy-free - use almond /oats milk) without sugar or try honey instead of sugar.
9. Craving For Junk
Craving for junk and salty food due to mood swings and depression is a common habit. Stock up healthy to eat healthy. By this I mean when you crave for salty snacks opt for Pistachio instead of chips. Craving a chaat? Make a healthy one with sprouts, veggies and rock salt.
There are options always available, think wise and satisfy your craving.
10. Meditation
Make it a habit to meditate regularly, just 15 minutes for yourself. And meditation helps to fight depression and anxiety.
These were 10 lifestyle changes to ease your PMS.
(Also read: An Essential 10-Step Guide To Ensure Sufficient Breast Milk Supply)
Yoga and meditation can be effective tools for reducing stress and anxiety
Fight Anxiety And Stress During PMS
Anxiety and stress are the main culprits for irritation and emotional outburst during PMS.
Try to create your own stress toolbox - your set of go-to things, when PMS triggers. It should be a less time-consuming task and something you can follow.
You can try to mix and match the below mention options to fight PMS blues:
Try music therapy
Try comfort food
Meditation
Have herbal tea, holy basil tea, and lemon tea, ginger lemon green tea, etc.
Try new recipes, cooking can help you with PMS too.
Reading books, listening to music and dancing can help you too.
Self-pampering and self-care.
Make a list of things that make you feel good and give you inner peace, write them down, add it to your tool kit and use it when needed.
If symptoms are severe then consult your doctor.
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