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PMS symptoms can be relieved through some changes in lifestyle, such as regular physical activity, healthy and adequate nutrition and activities that promote a sense of well-being and relaxation. However, in cases where the symptoms do not improve with these practices, the gynecologist may indicate the use of some medications, being mainly indicated contraceptives.
PMS is a situation that is present in most women and causes quite uncomfortable symptoms and that can directly influence the quality of life of women, with variations in mood, colic, headache, swelling and excessive hunger, for example. . Learn how to identify PMS symptoms.
1. Irritation
It is common for women in PMS to become more irritated, which is due to the common hormonal changes during this period. Thus, one of the ways to relieve irritation is through the consumption of teas and juices with calming and anxiolytic properties, such as passion fruit juice or chamomile, valerian or St. John's wort teas.
Thus, in order to have the desired effect it is recommended to drink the passion fruit juice daily or one of the teas at the end of the day or before bed, at least 10 days before menstruation. Check out other options of home remedies that help to calm down.
2. Excessive hunger
Some women also report that they feel more hungry during PMS and, therefore, a way to reduce excessive hunger is to give preference to foods that are rich in fiber, as they increase the feeling of satiety and, consequently, the desire to eat.
Thus, some of the foods that can be consumed in the days before menstruation are pear, plum, papaya, oats, vegetables and whole grains. Meet other fiber-rich foods.
3. Menstrual cramps
To relieve menstrual cramps in PMS, a great tip is to eat 50 g of pumpkin seeds every day, as these seeds are rich in magnesium, decreasing muscle contraction and, consequently, menstrual cramps. Another tip is to drink agnocasto tea, as it has anti-inflammatory, antispasmodic and hormonal regulating action.
In addition, drinking chamomile or turmeric tea daily throughout the month, as well as eating black beans also helps to relieve PMS symptoms, because these foods contain substances that regulate the hormonal cycle.
Check out more tips in the following video to relieve menstrual cramps:
4. Bad mood
As well as irritation, a bad mood can also be present in PMS due to hormonal changes. One of the ways to relieve these symptoms is through strategies that promote the production and release of serotonin in the body, which is a neurotransmitter responsible for the feeling of well being.
Thus, to increase the production of serotonin, women can practice physical activity on a regular basis and have a diet rich in the amino acid tryptophan, which is the precursor of serotonin and which can be found in eggs, nuts and vegetables, for example. In addition, eating 1 semi-dark chocolate bonbon once a day can also help to increase serotonin levels. See other ways to increase serotonin.
5. Headache
To relieve the headache that can arise in PMS, it is most recommended that the woman relax and rest, as it is possible that the pain will decrease in intensity. In addition, another way that helps to relieve headache in PMS is to massage the head, which consists of pressing the site of the pain and performing circular movements. Here's how to do the headache massage.
6. Anxiety
To reduce anxiety in PMS, it is recommended to invest in activities that help you relax and calm, and you can also drink chamomile or valerian tea, since they have calming properties.
To make chamomile tea, put 1 tablespoon of dried chamomile flowers in 1 cup of boiling water, let it stand for 5 minutes and drink about 2 to 3 cups of tea a day.
Valerian tea can be made by placing 2 teaspoons of chopped valerian root in 350 ml of boiling water, allowing to stand for 10 minutes, then filtering and drinking about 2 to 3 cups of tea a day.
7. Swelling
Swelling is a situation that can happen during PMS and that can bother several women. To relieve this symptom, women can give preference to diuretic foods, such as melon and watermelon, for example, in addition to the consumption of teas with diuretic properties, such as arenaria tea, for example.
To make this tea, just put 25 g of arenaria leaves in 500 ml of water, letting it boil for about 3 minutes, then stand for 10 minutes, strain and drink about 2 to 3 cups of tea a day.
In addition, to reduce swelling, it is interesting for women to practice physical activity on a regular basis or to undergo lymphatic drainage massages, for example, since they also help to combat swelling.
Here are more tips on what to do to relieve PMS symptoms: