PMS or premenstrual syndrome is the term commonly associated with most problems that we face during those days of the month. It includes a variety of physical and mental symptoms that start occurring from about 2-14 days before the start of periods. The symptoms include acne, breast swelling and tenderness, trouble sleeping, fatigue and the scariest of them all – mood swings! Other problems include cramps, cravings, and irregular periods and so on.
Today’s post is about some of the common problems we face during the shark week and how to survive them.
Hormone levels amp up oil gland production during this time. You can prevent acne by switching to a low glycemic index diet. Include lots of spinach and other greens in your diet. Do not go harsh on your skin with those scrubs and wipes. Stick to a regular CTM routine.
2. Trouble sleeping
If you are having trouble sleeping, go for a soothing drink before going to bed. You can use a sleep-inducing spray or even dab some essential oil under your nose to get a tranquil sleep!
3. Water retention problems
A lot of problems including abdominal bloating, breast tenderness and weight gain are associated with water retention in the body. You can avoid this by saying NO to caffeine, junk food and other foods rich in fat and increasing water intake.
4. Mood swings
Do you feel like crying one moment and laughing like crazy the very next? Well honestly, that happens to me most of the time. The culprit is hormonal fluctuations that occur between ovulatory and menstrual phases. Add more leafy greens and whole grains to your plate and take a calcium-rich diet. Do regular yoga or simple stretching. Physical activity can lift moods and improve depression.
Aim for 7 to 8 hours of sleep each night. Try to give your body the necessary rest that it needs. After you wake up, go for yoga or a moderate cardio. This will boost up your energy.
6. Constant cravings
Do you sometimes feel like you can go on eating endlessly? Blame the hormones! Increased cortisol levels leave you craving for salty, sugary, carb rich and fatty foods. The solution is to meet your cravings halfway: instead of fries, opt for baked potato wedges; instead of a pizza, take a chapatti and top it with stir fried veggies and cheese.
Most women face lower back pain and leg pain during this time. The solution is exercise, even if that is the last thing you would want to do on your periods. Yoga and stretching help combat much of this pain.
If pain strikes, take the help of heating pads or hot water bags.
8. Irregular periods
Stress and irregular sleeping patterns can disturb your cycle. Other contributing factors include obesity, thyroid problems or some major hormonal illness. To avoid this problem, exercise regularly. Do consult a doctor as irregular periods can be a sign of some grave problem.