3 Top Habits to Eliminate Symptoms of PMS
It is estimated that 3 out of 4 women experience some forms of PMS (premenstrual syndrome). PMS has a wide range of symptoms including but not limited to food cravings, mood swings, irritability, fatigue, and depression. The good thing is that many of those symptoms tend to occur in a predictable pattern, but emotional and physical changes can either slightly or intensely affect the severity of symptoms. PMS is NOT natural or normal although many women have symptoms so often they believe it’s just a part of life. PMS is caused by monthly hormone level changes but chemical changes in the brain can also be involved. Stress, diet, exercise and depression can all make PMS symptoms worse. Still, there are some things you can do to relive and eliminate the symptoms.
Prevent Estrogen Dominance
Some of the most easily noticeable symptoms of PMS include breast tenderness, anxiety, mood swings, and irritability. All these signs are usually relieved when the cycle finally arrives. Although the exact cause of emotional disturbances in a woman before her period is not quite straightforward, mood swings can be linked to hormonal imbalances, especially between estrogen and progesterone. Estrogen affects mood disruptions, but it only occurs in women. When estrogen dominates progesterone, many symptoms can occur during the PMS cycle but also during the peri-menopause and menopause stages of life. Anxiety and other emotional symptoms can occur at any time when hormones are out of balance. To relieve this issue, applying USP Progesterone Cream helps to oppose the dominance of estrogen and restore balance.
Handle Appetite Changes
Properly Food craving and appetite changes are also common behavioral symptoms. Shifting levels of estrogen and progesterone contribute to the decrease of serotonin in the brain, hence increased appetite. Unfortunately, food cravings often lead to excessive calorie intake (between 200 and 500 more calories than usual). Those extra calories commonly come from sweet foods, fats, and carbohydrate. If you eat more sugar, it causes insulin spikes and weight gain. Because fat cells also produce estrogen, your PMS can get worse if you cannot resist the craving. Instead of turning to sugary foods and drinks to increase serotonin, going for nuts or seeds high in tryptophan is a better choice.
Emotional stress plays big role in increasing the intensity of PMS. If you are under emotional stress, your body increases the production of cortisol by the adrenal glands. Cortisol is released in response to fear, anxiety, depression, or stress as the fight-or-flight mechanism. When your body releases more cortisol, there are some unhealthy consequences for examples estrogen imbalance, progesterone deficiency (which leads to estrogen dominance), and thyroid resistance.
Whether we like it or not, stressful events are inevitable in life and you may not be able to change the situations. There are, however, some healthy activities to help you manage stress and relive your emotional disturbances.
Effective stress management strategies include the following:
Doing regular exercise, so you can get plenty of sleep
Practicing meditation which include relaxation techniques
Building healthy friendships
Enjoying humor and having a sense of humor for yourself