Premenstrual syndrome (PMS) affects many women monthly, causing discomfort that can disrupt daily life. While complete elimination isn't always possible, evidence-based strategies can significantly reduce symptoms like irritability, anxiety, headaches, abdominal pain, breast tenderness, and depression, which typically resolve after menstruation begins.
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As a top recommendation from healthcare professionals, regular physical activity improves blood flow and boosts endorphin production, enhancing mood and well-being during PMS.
Aim for a few sessions weekly. If the gym feels daunting, unroll a yoga mat at home for PMS-friendly poses like the swivel seat, the child's pose, and the cat pose. Brisk walking works wonders too—bonus points for sunlight exposure, which supports serotonin production for better mood regulation.
PMS symptoms often intensify with age due to declining estrogen and progesterone levels, with progesterone dropping faster. This imbalance, known as estrogen dominance, can exacerbate complaints.
Vitex agnus-castus supplements heighten progesterone sensitivity. Follow the dosage on the package; it's available over-the-counter at pharmacies and has helped many women reduce symptoms effectively.
Beyond bone health, calcium supports muscle function, nerve signaling, and hormone release. Levels may dip during PMS, contributing to anxiety and depression.
Incorporate dairy products, or opt for calcium-fortified alternatives like soy milk. Nuts, vegetables, beans, and legumes are excellent sources too. Target at least 400 grams of vegetables daily, including leafy greens.
Juggling work, family, chores, and social commitments often leads to stress, which amplifies PMS. Prioritizing downtime is key.
While period leave isn't standard everywhere, unwind evenings with a book, bath, or screen-free relaxation—perhaps a soothing movie. Prioritize early bedtimes and quality sleep. Magnesium supplements can aid muscle and nerve relaxation.
Source: Santé April 2017. Text: Caroline Walenkamp
