Most women notice PMS symptoms intensifying after their 30s or following childbirth, though they can start earlier. These issues are frustrating, but evidence-based strategies can significantly reduce discomfort.
Approximately 5% of women aged 15-45 experience PMS, including irritability, breast tenderness, abdominal pain, headaches, depression, and anxiety. Here are four reliable approaches to alleviate these symptoms.
Read also: 'Dossier: Living According to Your Cycle'
Blood sugar fluctuations cause energy dips and worsen mood swings around your period. Maintaining steady levels is key to feeling balanced.
Eat smaller, frequent meals with one or two snacks daily. Cut back on fast sugars found in white flour products like potatoes, pasta, and white rice. Opt for sweet potatoes, spelt or whole wheat pasta, and brown rice instead.
PMS often stems from hormonal imbalances between progesterone and estrogen. Magnesium supports the liver in processing excess estrogen for better hormone equilibrium and aids serotonin production for improved mood.
Consider magnesium supplements or incorporate magnesium-rich foods like whole grains, dairy, vegetables, nuts, meat, and dark chocolate. A 25g piece of 70%+ cocoa chocolate provides over 50mg—about one-fifth of the daily recommended intake.
Your menstrual cycle demands substantial energy, especially the week before your period, comparable to a full day of demanding work.
Aim for eight hours of sleep nightly. If fatigued in the afternoon, take a short nap. Avoid complete rest—instead, exercise moderately a few times weekly to release mood-boosting neurotransmitters. Sleep and activity also support stable blood sugar (see tip 1).
If lifestyle changes aren't sufficient, medications targeting hormones or serotonin levels (including antidepressants) can provide relief.
Hormone-affecting drugs are common for PMS; trial may be needed to find the best fit. Contraceptive pills can also help balance hormones. Consult your doctor for personalized advice.
