If premenstrual syndrome, often known as “PMS” does not accompany “that time of the month” it does not feel like “that time of the month”. And she is not a quiet, simple girl!
It makes its entrance with great fanfare and a large entourage of sidekicks, including mood
swings, bloating, food cravings, swollen breasts, excessive irritation, and tears. You can’t avoid, flee from, or treat PMS; it’s not easy, babe.
PMS is a cluster of mental and emotional symptoms that begin a week or so before your period.
Some women report feeling more irritable than usual, while others report feeling bloated and
tired, says the best nutritionist in Bangalore.
The majority of women have strong negative feelings toward PMS. Years and experience are not relevant in this situation. Every month when PMS hits, you lose all sense of reason.
When stress, lack of sleep, and junk food are added to an imbalance of estrogen and progesterone levels, the results are disastrous for your mental well-being.
However, the only solution to the PMS issue is not to raid the pharmaceutical cupboard,
according to the nutrition consultant.
Lifestyle choices that reduce PMS according to the Best Nutritionist in Bangalore:
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Recognize your Symptoms:
Keep a diary of your menstrual cycle, noting how you feel at each stage. This will make it easier for you to comprehend how your process affects your mood fluctuations.
Your body is crankier for a reason, and this perspective-changing realization helps.
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Make a Change in your Way of Life:
You may not know, but regular aerobic activity can help to treat PMS symptoms. Exercises that
raise heart rate and enhance lung function include cycling, brisk walking, jogging, and swimming.
Regular exercise is necessary, not simply on the days when you experience symptoms. Try
exercising for at least 30 minutes daily.
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Prioritize getting Enough Sleep:
Sleep deprivation can negatively affect your mood if your period is still many weeks away. Make sure you get at least seven to eight hours of sleep each night, particularly in the two to three weeks before your period.
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Control your Stress Levels:
When you are stressed, mood swings can get worse. Deep breathing exercises can be beneficial for soothing your nerves and getting ready for a good night’s sleep.
Another relaxing tip for sound sleep is to massage your hands and feet.
Effective 6 Ways to Treat PMS Naturally according to the Best Nutritionist in Bangalore:
1. Exercise it out:
Here is the strongest argument if you need one more to commit to a fitness program. Exercise has been demonstrated in studies to treat PMS symptoms.
Exercise causes your body to release mood-lifting serotonin, pleasure-inducing dopamine, and pain-relieving endorphins. Additionally, the uterine, abdominal, and lower-back muscles receive more blood when you sweat and stretch, which relieves the tension that causes cramps.
2. Set your Sleep Schedule:
One of the leading causes of PMS-related irritability and mood swings is fatigue. And there’s a good reason behind it. Because serotonin levels in the brain are low before periods, you
experience more weariness.
It is the substance that controls social behavior and mood. Additionally, PMS symptoms,
including headaches, bodily cramps, acidity, bloating, flatulence, and constipation, make the
body more tired.
Get your recommended 8 hours of sleep daily to combat PMS fatigue and moodiness.
3. Embrace the MAT to Reduce Stress:
Have you ever wondered why you experienced increased rage, sadness, and irritability before
your period? Your progesterone levels are at an all-time high just before your period, which
throws your hormonal balance out of whack.
Additionally, as a result of your body’s production of more cortisol, the stress hormone, your stress level also rises. And all of this causes an emotional volcano to erupt.
Yoga, meditation, or any other form of stress relief is beneficial for regulating your cortisol
levels.
Additionally, yoga and meditation encourage the body to manufacture more dopamine and
serotonin, two hormones that naturally benefit people to treat PMS.
4. Cut Back on the Sugar and the Caffeine:
Some things are never going to be beneficial to your body or health. According to the nutritionist in Bangalore, caffeine and sugar are two things. During that month, your body craves sugar, but it’s a vicious cycle.
When you indulge in your sugar appetite, your blood glucose levels quickly rise, aggravating PMS.
To satisfy your sweet tooth without unbalancing your blood sugar levels, switch to natural
sweeteners like fruit, soaking figs, pind khajur, munakka, or raisins.
Finding solace in a coffee mug? It contains none at all! Because caffeine is naturally dehydrating, it is terrible because this could exacerbate PMS symptoms like anxiety and induce sleep deprivation.
5. Keep Hydrated:
Is there anything a little bit of water can’t fix? There’s a reason it’s referred to as the fountain of life. Lethargy, constipation, and bloating can all be prevented and treated with water.
Additionally, it aids in flushing your system so that your body retains less liquid.
6. Take advantage of HERBS:
The best-kept health secret involves some herbs. You can try the following herbs to treat PMS:
- Around noon, Ajwaine Gur Khadha. Consuming it a few days before your period aids in
managing dyspepsia brought on by PMS. It eases the discomfort of menstrual cramps. It also facilitates effortless, smooth blood flow. - Ashwagandha tea, which prevents adrenal tiredness, before bed.
- Cinnamon milk is another excellent choice because it has anti-inflammatory and
antispasmodic effects, which ease muscle spasms at this time. - Because they are antispasmodic and soothe muscular spasms in the legs and abdomen
during PMS, mulethi roots can minimize spasms and reduce pain. Additionally,
flavonoids, which are antioxidants and are believed to enhance circulation, ease tissue
damage, and aid in lowering inflammation, are found in mulethi. - Chamomile tea also helps because it has antispasmodic and anti-anxiety properties. It
aids in calming down and controlling emotions.
Eat Plenty of these NUTRIENTS: - Calcium
- Vitamin D
- Magnesium
- Zinc
Foods that Aggravate PMS:
- Refined Carbs
- Salt
- Caffeine and Alcohol
Conclusion:
According to the best nutritionist in Bangalore, food and nutrition hold the key. You can genuinely assist yourself in easing the symptoms of PMS by making simple dietary modifications. Increase the number of complex carbs you consume each day. You may
experience fewer mood swings and desires for food.
Yogurt and leafy green vegetables are two foods high in calcium that can help with the
symptoms.
