Healthy Ways To Handle PMS Symptoms

  PMS (premenstrual syndrome) is a phase nearly every female adult goes through each month. It is a phase that characterized by emotional and physical symptoms that show in almost 85% of women globally with an average of 6% of them experienced extremes of these symptoms. The condition more or less occurs a week or two before the start of the menstrual cycle.

What Is The Cause?
The actual cause of this condition is yet to be known, but medical research has seen several theories birthed that give possible causes, which can range from psychological and nutritional issues to chemical and hormonal. 

Studies show that the syndrome has a genetic component, where women whose mothers or sisters have the condition are more likely also to experience premenstrual syndrome. Other studies strongly suggest that it can be attributed to a combination of physiological, environmental, and genetic factors; some researchers even include a cultural element into the mix.

Overall, the factors that have believed to be the cause of premenstrual syndrome include:

•	Hormonal changes:	The sudden rise and fall of estrogen and progesterone levels before or during the menstrual cycle.

•	Chemical changes:	The chemical produced by the ovaries (ovarian steroids) stimulated certain parts of the brain associated with the condition.

•	Lifestyle changes:	Drinking too much alcohol and caffeinated products, smoking, and other unhealthy lifestyle choices can lead to extreme cases of premenstrual syndrome.

•	Poor diet choices:	Poor nutrition, especially for women whose diets have little to no minerals and vitamins, increases the risk of experiencing PMS.

•	Lack of exercise:	Women who are overweight or obese have to have higher levels of premenstrual syndrome, and the same is seen with ladies who are physically inactive. 

What Are The Symptoms?
Ask any woman about premenstrual syndrome, and they will tell you it is no fun. The symptoms vary and can range from emotional to physical changes. Some of the common symptoms that many women experiencing the condition complain about include:

1).	Bloating

2).	Mood Swings

3).	Lower backache

4).	Mild depression

5).	Breast swelling and tenderness

6).	Headache

7).	Incessant food cravings

8).	Fatigue

9).	Muscle cramps 

Healthy Ways To Treat PMS
With no precise medical solution to premenstrual syndrome, but research shows that a healthy lifestyle denoted by proper nutrition and regular exercises can help manage the condition. Some of the natural treatment measures include:

•	Smaller meals:	It helps manage the bloating associated with the condition. Therefore, taking small meals over the day helps.

•	Limit Salt and Sugar intake:	Craving sugary and salty foods tend to increase during this time and limiting the intake of such foods help prevent fluid retention and blood sugar fluctuations. It also helps reduce levels of irritability and moodiness.

•	Eat more carbs and fibers:	Meals should have legumes, whole grains and a healthy serving of fruits and vegetables.

•	Increase calcium intake:		It helps with fluid retention, reduces depression and moodiness as well as help with the pain. It is advisable to consider taking mineral and vitamin supplement but under the doctor's prescription.

•	Exercise daily:	The regular works, such as brisk walks, swimming, cycling, jogging or running, get your heart pump, blood flowing and improve mental functions while easing stress and anxiety. Exercising will help with maintaining healthy body weight. Overall, it reduces the risk and severity of PMS.