Premenstrual Syndrome (PMS) are signs such as emotional changes, depression, food cravings, pain in several parts of the body, and / or weakness that occurs just before the menstrual cycle. As many as 50% of women aged 20-30 years have experienced it, but Premenstrual Syndrome is also felt by many teenagers. Premenstrual Syndrome symptoms themselves will appear 1-2 weeks before the first day of menstruation.
Cause
The cause of PMS is not known for sure, but it is thought that PMS is caused by changes in the hormones estrogen and progesterone hormones before or during menstruation.
Signs and Symptoms of PMS:
- Sudden mood swings
- Limp
- Pimples appear
- Muscle ache
- Stomach cramps
- Headache
- Nausea
- Bloating
Symptoms felt by each woman may be different depending on the condition of their respective bodies, and some even don't feel PMS symptoms during their menstrual period.
Tips for Overcoming Premenstrual Syndrome:
- Eat little but often
Avoid eating too much to regulate blood sugar levels in your body. Also avoid foods that contain lots of sugar, because high blood sugar can cause headaches, weakness, and nausea. This will make your PMS symptoms worse.
- Increase consumption of foods / drinks that contain lots of calcium
Although the exact link is not yet known, a study has shown that consuming 1000 mg of calcium per day can overcome mood swings, treat stomach cramps, flatulence, and depression.
- Avoid caffeinated and alcoholic beverages
Actually, drinking coffee or drinks containing caffeine is still allowed as long as they are still reasonable or sufficient. If you consume too much caffeine, it will actually make your PMS worse. Because caffeine can constrict blood vessels, it causes blood flow throughout the body to become obstructed. The obstruction of blood flow causes the supply of oxygen to the uterine muscles is also blocked, this will result in pain and cramps in the stomach. Caffeine makes your stomach bloated and uncomfortable and also according to research written in the Journal of Women's Health says that women who drink coffee during their period tend to have a bad mood and are more prone to stress.
- Get some exercise
When we exercise, the brain will produce endorphins, these endorphins can calm the body and are believed to prevent hormonal changes that trigger emotional and mood changes. Therefore, you must be diligent in exercising before your menstrual cycle comes as a measure to prevent PMS. If you already feel PMS symptoms, you are also advised to keep exercising, of course, with light exercise such as yoga which can help calm your mind, you can also do aerobic exercise and jogging around the house, this can increase blood flow in your body. However, if your body condition is not very possible, you should not push yourself.
- Compress the stomach
If you are among those who have or frequently experience stomach cramps, you can compress your stomach with a hot compress and then place it on the painful part of your stomach. You can put hot water in a bottle then wrap it with a clean cloth and place it on the affected area. Apart from compressing, you can also soak in warm water. Both can reduce cramping pain in the stomach by relaxing the uterine muscles.
- Massaging the stomach
If compressing alone still can't relieve the cramping pain, you can try massaging your lower abdomen for ± 20 minutes slowly. You can do this massage using essential oils. You can also massage the sore abdomen, do a downward massage and try to relax and catch your breath.
- Taking pain relievers
If you already feel very weak and very disturbed, you can take pain relievers such as paracetamol, but you also have to pay attention to the dosage. Try to pay attention to when you usually start experiencing PMS so that you can better prepare yourself and you can anticipate the symptoms that will arise. If PMS symptoms do not improve or even get worse and interfere with your activities, immediately consult a doctor, especially if the symptoms you feel are very excruciating.
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