Once a month I wake up earlier than alarm-clock wakens the whole world around. The first thing I feel is a asthenia that verges on pain, irritation and even anger. And everything else that happens in such moments is difficult to describe without bad words. Usually I’m prepared for this difficult day in about a week. This time is called PMS. The depth of the tragedy in these three letters can understand only person who (un) lucky enough to be born a woman. What happens with our bodies during this period and how can you somehow contribute to improving health state in this difficult monthly agony? Previously I talked to the doctor-gynecologist, so read carefully.
The first thing I wanted to understand is the causes of PMS. It turned out that there is no complex professional answer to this question. In fact, there is no information where to look for the root of the problem, if you consider it as a problem. A few years ago little medical research was made that a little bit help to identify signs and symptoms of PMS. According to the Article of ResearchGate, 90% of women suffer from at least one of the symptoms of premenstrual syndrome, but the main reason was failed to verify.
So what kind of a hell this PMS is?
PMS (premenstrual syndrome) is a hormonal imbalance during the luteal phase of the menstrual cycle between ovulation and menstruation, a few days before its start. The imbalance is the result of increased levels of estrogen and decreased level of progesterone, what lead to changes of physical as well as emotional state. As a result, we feel bloating, hunger for sugar, chest pain, seizures, distribution of sleep,, irritability and more than 150 symptoms. Despite the fact that PMS is covered by a mountain of mysteries and secrets, we still found some effective tips to help reduce suffering, pain, irritation, anger and, generally, a sense of hopelessness. And let us all believed the whole life that the fact of belonging to the female sex makes us suffer from month to month end of the world, but here’s 9 argument that it is not like that.
- Review your beliefs about PMS.
We are pressing by too many stereotypes that significantly embed our understanding of PMS. In fact, there is no way to explain the meaning of this phenomenon. But no one tries to teach us the culture of behavior with our bodies. Because of this, most women live a whole life without even the slightest idea of premenstrual syndromes. Ask yourself: “Why did I decide that PMS is an integral part of my life?”, “What is the hardest symptom for me?”, “What would I like to change the most?”, “Am I ready to work hard to improve my physical state? “,” What is acceptable for me in dealing with PMS? ”
- Food issue
Food is the most effective way to balance your hormones. According to the UC Davis study, there is a correlation between PMS symptoms and the presence of certain biomarkers. After testing with the help of C-reactive protein, 3202 women from five ethnic groups, the study found that people with higher CRP (C-reactive protein) were more likely to experience certain symptoms of premenstrual syndrome, including bloating, mood changes or cramps. The first step to cleaning your body is restrictions on dairy products, sugar, gluten and processed foods. Following such a diet, you reduce the activity of aromatase, it is an enzyme that converts testosterone to estrogen. (Increased estrogen level, or what we call ” dominant estrogen ” causes symptoms of PMS). To control the overall amount of estrogen in the body, doctors advise to eat more cabbage, mushrooms, flax seeds and berries. These rules will help to balance blood sugar and hormones that positively affect premenstrual cycle.
Women, who abstain from meat, do not suffer from most of the symptoms of PMS. First-hand experience.
- Combat stress.
If you carefully monitor cycle, the possibility of reducing the psychological instability greatly increases. Allow time for yoga, breathing exercises, relaxing baths and anything that can calm your emotional state in the luteal phase of the menstrual cycle. Otherwise, your body will produce cortisol, a hormone that is activated during the short-term acute stress. It significantly affects the well-being during PMS, so I do not advise you to underestimate it.
- Find PMS- friend
Here we, definitely, should start with the fact that the PMS is real, and it should not be shunned. Let the person to look at from the outside and help you when aggression, poor health and tears indicate only one thing, that you have premenstrual syndrome. Let it be someone very close to you, whose words you will heed under any circumstances. The benefit of such a partner is obvious: each person feels more self-consciousness and opens for the advice of others.
- Exercise and sleep
It is a quite effective way to balance hormones and decrease estrogen that, as you are able to see, results in reducing the PMS symptoms. Hyman recommends 30 minutes of aerobic exercise 4-5 times a week. On that particular luteal phase you should soothe your body with measured physical activity and not engage in fitness in order to burn calories. Sleep is not less important than the exercises. Set up your schedule in such a way that you have 8 hours to sleep per day in that particular period of month. Remember that this period is characterized by a decrease of energy and you should not forget about its refreshing.
- Is it ok?
Hormonal imbalance may also indicate the problems, which are deeper than a simple PMS. This is a hint of the body: “Forgive me, please, but tune in to what I tell you”. Since PMS symptoms are similar to symptoms of other diseases such as flue, endometreosis, you should monitor the logic of the cycle and well-being development. If any doubt, of course, you should consult your doctor. As for the labs, which help to diagnose your state of health, they are a general analysis on hormones, thyroid checkup, analysis on BSL and vitamin D3. Such systematic checkups help you better understand your body; know how and when it should be treated, and when not.
- Monitor all the cycle.
Rather than get stuck on luteal cycle, you should monitor the health all the time. This allows to understand better all menstrual phases and to behave right in each of them. In that way you can better adjust your diet, exercise, sleep, and even love life. And do not be afraid of difficulties, but more importantly, do not be lazy. Several months of this analysis will change your health drastically.
- Monitor symptoms each month.
Each organ in our body works differently, that is why the symptoms are of particular importance in understanding our state of health. According to the study, PMS can be divided into 22 types. This is borne out by the comments of 101 women on the basis cyclicism of symptoms. It is important to divide these symptoms on physical, emotional and psychological, and distribute them according to severity. In fact, the only way to diagnose PMS for the doctor is to analyze your health during 2-3 months, what is significantly easier to do if you have a diary. Moreover, a long and thorough analysis of symptoms can help prevent complex diseases and improve your daily health.
- Start talking about PMS
The cycle was in your life, is and will be. PMS is a reality. This is the same part of the lives of women like washing dishes or career progress. Let your inner world to step outside of taboos called the woman’s body.
In a time of changes and new beginnings take your hormones under control. So when PMS wants to interfere in your mind, you will be ready. And if you do not, then I am ready to be your PMS-girlfriend.
illustration – Nastia Fedorova
- Food issue