PMS Interfere with Your Activities? Here's How To Overcome It

the previous period only had 90% of women will experience symptoms such as more sensitive and specific breast cravings. But for some women, in the days before menstruation can be painful and disrupt activities. Especially if he has a condition called premenstrual syndrome, aka PMS.

PMS is a very common condition experienced by women before menstruation. Many aspects of a woman can change 180 degrees during PMS. From physical, emotional, behavior to

PMS Symptoms usually appear five to 11 days before menstruation and go away after menstrual blood comes out. But if PMS is a very disturbing daily activity, you can take medication for pain or a doctor.
Why do women get PMS attacks?

Experts don't know what causes premenstrual syndrome in women. But clearly, this condition is greatly influenced by hormonal fluctuations in women, who fluctuate before menstruation.

When PMS, ovulation also occurs in your reproductive organs. In other words, you experience fertility.

During fertility, the body releases eggs which cause estrogen and progesterone in the body's decline. This decrease in hormone also affects the level of serotonin in the body.

Serotonin is a neurotransmitter that helps you mood, sleep and appetite. The less amount of serotonin in the body, the more vulnerable you feel sad, angry, sleep disturbance, even experienced mood swings.
Is this to overcome PMS

Many ways you can do to reduce discomfort during PMS. The following steps may not completely eliminate symptoms, but you can at least control your changes.

These steps include:

Maintain a healthy and balanced diet. From the high consumption of fiber from whole grains, fruits and vegetables, it reduces the fat and fat foods.
Exercise 30 minutes a day.
Minimize intake of salt, caffeine and alcohol.
Do not smoke.
Get enough rest.
Look for fun activities that you don't stress easily, for example, enjoying a spa.
If necessary, write down your activities in a diary.
If the pain from PMS is a very disturbing event, you can take medicines that contain ibuprofen, acetaminophen or naproxen. But make sure you do not have this drug allergy and the appropriate connector guide printed on the package.

Nutrition is important to help reduce the symptoms of premenstrual syndrome

Some women can also take supplements for PMS to reduce symptoms. The type of supplement must contain:

calcium

This substance helps to relieve PMS symptoms, such as fatigue, the desire to eat certain foods, and depression.

In addition to supplements, you can get calcium from daily food. For example, milk, cheese, yogurt and orange juice, cereals and bread that have added calcium enrichment.

vitamin B6

Vitamin B6 helps in reducing PMS symptoms, such as mood swings, irritability, dementia, flatulence, and anxiety.

This vitamin can also be found in certain foods. For example, fish, fish, poultry, potatoes, fruits (except oranges), and cereals have been fortified with vitamin B6, and of course in calcium supplements.

magnesium

These substances can help migraine alias reduce when you PMS. However, consumption of magnesium supplements at the doctor must be consulted first.

Magnesium itself can be found in green leafy vegetables (like spinach), eggs in nuts, seeds and cereals that have been fortified with magnesium.

Omega-3 and Omega-6

1-2 grams consuming omega-3 or omega-6 can relieve cramps during your menstruation. In food, healthy fats can be found in whole grains, nuts, fish and green vegetables.