What is Premenstrual Syndrome?

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Premenstrual syndrome is a group of physical, mental, emotional and behavioural disturbances faced by females before her menstrual periods. All over the world, 85% of females experience premenstrual syndrome. Prior to menstruation, most of the women experience at least 1 symptom of premenstrual syndrome every month. Before her monthly period, these symptoms occur in a women for around 2 weeks. But prior 2-3 days of periods, these signs become more intense. These signs resolve after 1 or 2 days after the commencement of period.

What are the Causative factors for Premenstrual Syndrome?

The exact etiological factor of premenstrual syndrome is unknown.

Chemical changes in the brain can cause PMS

The alteration in the hormones can affect certain levels of chemicals in the brain. For instance, serotonin which can make us happier may reduce and can regulate our moods with a change in the hormone level. This can affect our moods directly.

Hormonal changes can cause PMS

A deviation in the hormones during the menstrual cycle can cause premenstrual syndrome. Levels of progesterone and oestrogen hormones rise and fall during and just prior to a menstrual cycle. Rise in these hormones can leads to mood swings, anxiety, and irritability.

Physical and lifestyle factors can Cause PMS

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It has been observed that obese women are more likely suffer from premenstrual syndrome. Other lifestyle factors like heavy smoking, an unhealthy diet, drinking and stress can also cause PMS.

Who are at greater risk?

Women are at greater risk who:

lead a sedentary lifestyle.
take an unhealthy diet.
Are below 30 years of age.
Drink a lot of alcohol.
Have a family history of premenstrual syndrome.
Suffer from high stress levels.
Do not exercise.
Prone to take more caffeine.
Smoke heavily.

What are the Symptoms of Premenstrual Syndrome?

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Muscle or joint pain
Acne
Trouble with memory or concentration.
Irritability, anxiety and mood swings
Tender or swollen breasts
Depression
Insomnia
Bloated abdomen
Constipation and diarrhoea
Abdominal cramps or pain
Backache or headache
Nausea and sadness
Food cravings or appetite changes

What are the Complications of Premenstrual Syndrome?

Severe anxiety
Depression
Thoughts of suicide
Severe mood swings
Trouble thinking or confusion
Painful cramps
Extreme anger
Lack of interest in daily activities
Substance abuse due to severe depression

What is the Treatment for Premenstrual Syndrome?

1 . Medical Treatment

By changing lifestyle, some women feel relieved from premenstrual syndrome. But for severe cases, following medication can be used like antidepressants, non- steroidal anti- inflammatory drugs, painkillers, hormonal contraceptives.

2. Exercise

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Exercise can reduce the symptoms of premenstrual syndrome. At least 2 hour aerobics per week can reduce the symptoms of premenstrual syndrome. Swimming, brisk walking and cycling can also help in reduction of the symptoms of premenstrual syndrome.
But natural home remedies can also be used to reduce the symptoms of premenstrual syndrome.

3. Ginger

It is a wonderful natural remedy for various menstrual issues like abdominal cramps, premenstrual syndrome and irregular menstruation. According to some research, ginger is an excellent remedy to reduce the severe symptoms of premenstrual syndrome.
Mix 1 teaspoon of ginger into the boiling water. Boil it and strain the mixture then add honey into it. Drink 2 cups on daily basis to reduce the symptoms.

4. Chaste Berry

It is also known as vitex. It helps in hormone synthesis and also regulates the endocrine system. It suppresses the prolactin release which is one of the contributing factor for premenstrual syndrome. To treat irregular menstruation .Chaste Berry is believed as a wonderful remedy.
Take 35- 40 drops of vitex tincture daily to reduce the symptoms of premenstrual syndrome.

5. Apple Cider Vinegar

This helps in treating various health issues. It helps in reducing the premenstrual syndrome symptoms like bloating, cramping, headaches, fatigue and irritability.
Add 1-2 tablespoon of apple cider vinegar into a cup of water and then add honey to it. Drink it twice daily to reduce PMS symptoms.

6. Flax Seeds

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Flax seeds are rich in omega-3 fatty acids. This helps in reducing PMS symptoms such as anxiety, bloating, tender breasts and headaches. It is a wonderful source of fibre. It also regulates hormonal balance.
1 tablespoon of flax seeds daily will help in reducing the symptoms of premenstrual syndrome.

7. Calcium and Magnesium

These both helps in maintaining hormonal balance. Magnesium helps in the reduction of PMS symptoms like bloating, tender breasts, headaches.
Have calcium in the form of tablets or you can also have these in the form of foods and vegetables.
Have 1200mg of calcium and 500 of magnesium daily.

8. Red Raspberry

It is also considered as an excellent remedy to reduce the symptoms of premenstrual syndrome. As it is considered as relaxing agent, it helps in reducing spasms and cramps. It also helps in regulating menstrual periods.
Mix 1 tablespoon of dried leaves of red raspberry into warm water ,boil it and then have it on daily basis. Another option is to take red raspberry capsules.

9. Evening Primrose Oil

It helps in reduction of PMS symptoms. It is rich in GLA (gamma linolenic acid) which helps in pain and inflammation regulation in the body. Take 500-100 mg of evening primrose oil for better results.

10. Fennel

Fennel is available in almost every Indian kitchen. It helps in relieving premenstrual symptoms like discomfort and cramping which are associated with menstruation and premenstrual syndrome. It helps in balancing the female hormones. It helps in reduction of water retention and bloating.
Add 1 teaspoon of fennel seeds into warm water. Strain it and drink it on daily basis.
By simply chewing fennel seeds daily helps in treatment of PMS.

11. Drink Herbal Teas

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The herbal teas are wonderful in treating premenstrual syndrome symptoms. Just before going to bed, have cinnamon and chamomile tea. For better taste, you can also add honey to it. This tea will give a relaxing effect and a peaceful sleep at night.

12. Cherries

These are tasty to eat and are helpful in treating symptoms like bloating and mood swings.
Daily have atleast 10 cherries for better results but on empty stomach.

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