Only yesterday, a friend, still cheerful and contented with life, looked in for a cup of coffee all in tears. Reddened eyes, face swollen, and all nervously twitchy. Half an hour later, it became clear that her friend: her husband is a bastard, the children are completely out of hand, at work a complete nightmare, the weather cannot be worse. “Have you ever seen such terrible weather, there was no sun for almost a month?!” And plus all these misfortunes in the heart, as if some kind of heavy stone, a feeling that something terrible will happen soon. I dripped valerian to her, and began to find out the details: – Why didn’t your husband please you? You live soul to soul with him! – I do not know! Yesterday he didn’t even ask how I was doing at work. Didn’t praise the dinner… – And what, usually asks and praises? – Yes, no, it seems to be … – So why are you upset? – I don’t know… Found something… Everything inside is trembling.
Finally, it clears up in my head:
_- When do you start your period?
- Seems like two or three days. And what?
- Nothing. Congratulations, you have PMS. Because of this, you are nervous out of nowhere. Don’t worry, everything will pass in a few days._ A week later, the friend was again cheerful and happy with life:
– My hubby, an infection, again did not spend the night at home! Well, I’ll show him where the crayfish hibernate!
About Premenstrual Syndrome (PMS), Many have heard, but few people know exactly what it is. However, he is familiar to most women. Many of us a few days (from 1-14) before the start of menstruation complain about:
– pulling pains in the lower abdomen,
– soreness and engorgement of the mammary glands,
– swelling and constant thirst,
– cardiac arrhythmia and pain in the region of the heart,
– poor appetite, and sometimes quite the contrary, an irresistible desire to eat,
– dizziness, nausea,
– increased body temperature, chills.
During this period, women experience not only physical discomfort, but can also feel:
– state of depression
– memory impairment,
– sleep disturbances,
– a sharp increase or decrease in sexuality.
These symptoms disappear immediately after menstruation occurs or in the first days after. This condition is what doctors call premenstrual syndrome (PMS).
You can often hear in ladies’ conversations:
_- What is with Lenka? How off the chain!
- Don’t pay attention, she has PMS!_
According to domestic researchers, premenstrual syndrome often occurs in women from 26 to 45 years old, and the older the age, the greater the tendency to severe manifestations of this painful condition. Also, PMS is more often observed in women of mental labor, in the presence of occupational hazards, as well as in chronic diseases of various organs and systems.
Causes of PMS
It is believed that PMS begins due to a hormonal disorder, namely, due to the increased content of female sex hormones in the blood. At the same time, there is a change in the state of the autonomic nervous system. There is a point of view that a pulling pain in the lower abdomen appears because menstruation in the uterus has already begun, and the cervix has not yet opened. In this case, the uterus is stretched from the blood and mucosa, which must come out. This stretching leads to pain.
PMS is a typical female ailment associated with the structure of our body. Of course, we (unfortunately) cannot get rid of the monthly changes in our hormonal background, but we can alleviate the unpleasant condition.
11 ways to get rid of premenstrual syndrome
one) Visit specialist doctors:
gynecologist, since PMS is associated with a violation of the level of female sex hormones,
in case of emotional disorders, it is advisable to consult a neuropsychiatrist,
visit an endocrinologist, disorders in the thyroid gland can increase the manifestations of PMS.
2) Depending on the usual manifestations of PMS and its duration, a woman can choose drugs for herself, and start taking them 2-3 days before the usual onset of the syndrome:
with severe pain you will be helped: no-shpa, baralgin, analgin, nurofen.
taking birth control pills at the same time will get rid of PMS.
belloid or bellaminal are aimed at normalizing the work of the autonomic nervous system and well prevent disorders of the cardiovascular, digestive, urinary systems during PMS.
the simplest sedatives (from motherwort to diphenhydramine) normalize the work of the central nervous system during PMS.
3) It is important to observe some principles of nutrition:
reduce the consumption of coffee, strong tea;
limit fluid intake in general (but at least 1.5 liters of fluid per day!);
eat less salt;
reduce the amount of foods high in potassium in the diet: raisins, dried apricots, baked potatoes;
be careful with chocolate: it speeds up the heartbeat;
try to eat less fatty foods;
exclude spices, hot spices, alcohol from the diet,
Eat less dairy products, red meat.
At least a week before the onset of menstruation and during them, a large amount of calcium should be included in the diet. It is found in fresh green leafy vegetables: spinach, lettuce, cabbage, parsley, green turnips.
Be sure to prescribe multivitamins, especially those containing vitamins A, B and E.
Magnesium salts found in seafood, grains and nuts are also important. Asparagus in the spring, strawberries in the summer, cucumbers in the fall and parsnips in the winter will provide the optimal combination of essential micronutrients. Magnesium will relieve irritability and fatigue, relieve depression;
Sedatives work well with PMS: motherwort; valerian; a glass of milk with a spoonful of honey; a cup of tea with mint. Mint (pepper) improves metabolism, has an anticonvulsant, sedative and analgesic effect;
Cranberry juice, being a natural diuretic, will reduce the feeling of unpleasant bloating in the stomach.
A decoction of raspberry leaves (or adding them to brewed tea) is effective for excessively heavy menstrual bleeding.
4) Equally important for the prevention of PMS are proper rest and sleep. It is best to sleep in a cool room. Get enough sleep and plenty of rest before and during your period.
five) Walk more, breathe clean air, but do not overload your body.
6) Try to smoke less.
7) Take a contrast shower in the morning and evening. Finish off with cool water. Premenstrual tension will help to transfer a 15-minute bath with a water temperature of 38-39 degrees with a decoction of herbs of peppermint, chamomile and common shandra (1:1:1). After that, rub lavender or lemon wormwood oil into the lower back or temples.
eight) Try to be less worried and nervous. Create a good environment around you that will help you relax.
nine) During PMS, as well as during all menstruation, you can not visit the bathhouse from the first to the last day. A high temperature can provoke severe pain, and menstruation will be delayed. If you are not confident in your body, it is better not to risk it (this applies to women suffering from fibroids and endometriosis).
10) Regular exercise will do you good. But keep in mind that you can only do cardio, do strength exercises with the upper body, and jog. Classes increase the flow of oxygen throughout the body, increase tone, and during and after classes, the “hormone of good mood” is released.
eleven) Breathing exercises and relaxation are good for strengthening the nervous system. Relax, close your eyes, concentrate and try to mentally drive away the disease.
Relaxation exercise to reduce the severity
Lie on your side, curled up in a fetal position (or “fetal position”).
Place, clasping the thumb and second toe of the leg located on top, on the area of the Achilles tendon of the leg lying on the floor.
With your eyes closed for several minutes, slowly rock your body back and forth, pressing the fingers of one foot on the points of the lower leg of the other (in the area of the Achilles tendon there are points, the impact on which helps to normalize the menstrual function, as well as calm the nervous system, reduce the feeling of fatigue and normalize digestion and urination).
Turn to the other side and repeat the same with the other leg. It is important to focus on yourself, your thoughts and feelings during these swings.
At the end of the exercise, lie on your back with your eyes closed and try to relax as deeply as possible.
Premenstrual syndrome in most cases can be minimized or eliminated altogether. The main thing is to take home measures to prevent and treat it, and if they fail, consult a doctor!