Premenstrual Syndrome

    

How to overcome Premenstrual Syndrome

    Premenstrual syndrome or called as PMS is a well-known syndrome among women that enter reproductive age. This syndrome can be seen a week before menstruation begins which they encounter uncontrollable mood swings like sadness that lead them to cry, sudden anger, anxiety attack and they will be returning to their normal state all in one day. Even though PMS can affect their emotions or feelings, it also has its own physical sign or symptoms like headache, fatigue, weight gain due to fluid retention, abdominal bloating, breast tenderness and diarrhea. However, the causes of premenstrual syndrome remain unknown but natural fluctuation in hormones like estrogen and progesterone are responsible to initiate the symptoms in women. For example, the level of estrogen and progesterone will dramatically decrease after ovulation. This might play the most important aspect that leads to PMS. Other than that, if the level of estrogen drops, the level of serotonin will be affected because serotonin plays an important role to build up mood. Serotonin is a neurotransmitter that is produced by the brain to help to regulate mood, sleep and appetite. However, there are three ways to overcome PMS (premenstrual syndrome) such as doing regular aerobic exercises, eat lots of healthy food before menstruation and consume Serotonin from Antidepressant.

    Firstly, we need to do regular aerobic exercise throughout the month. Aerobic exercise is an activity that improves our cardiovascular system and it can be done by walking, swimming, running and cycling. Our heartbeat and breathing will increase during this activity and it helps to keep our heart, lung and circulatory system healthy. Due to less production of estrogen and progesterone, it can make women fatigue and less energetic. Physical exercise can increase the level of endorphins that function in building up mood and make women feel better during this period. After that, physical exercise can enhance mood by alleviating their cramps, headache, back pain and any pain that is associated before menstruation. Next, it also allows women to experience better gain in strength and power due to low levels of female hormones.

    Next, we need to eat lots of healthy food before menstruation begins. Vegetables like kale and turnip green that contain vitamin B and iron which can help to reduce fatigue that happen during PMS. Next, eat complex carbohydrates which consist of three natural sugars and contain high levels of fibre. These foods will circulate into the bloodstream and cause moderate rise in insulin which is suitable to control cravings and stabilize women's mood. For example, sweet potatoes, pumpkin and squash. Other than that, consumption of iron-rich food like lean meat helps to avoid anaemia. Women are urged to increase the amount of iron during this period due to the amount of iron loss each month. It is easy by eating red meat. Then, reduce salts by cooking our own food at home and avoid fast food that contains high levels of salts. It is totally recommended to women with bloating, breast tenderness or swollen hands.

    After that, they need to consume Serotonin from Antidepressants. Antidepressants help to relieve the symptoms of depression, social anxiety disorder, and dysthymia, or mild chronic depression, as well as other conditions. Antidepressants contain serotonin and it is a successful choice to enhance mood. It needs to be taken daily and it must be limited 2 weeks before menstruation begins. Generally, consumption of serotonin is between 101–283 nanograms per milliliter and the patient also needs to go through a test with the Doctor to determine limitation or level of serotonin. Hence, the aim of this medicine is to correct the chemical imbalance that occurs in the brain which is a neurotransmitter. Neurotransmitter (serotonin) is the most crucial chemical to control human mood and behavior. Then, declining the level of estrogen will also affect the level of serotonin due to hormonal changes. Antidepressant helps to reabsorb the amount of serotonin and keep the chemical available for the brain cell and build up the mood.

    As a conclusion, PMS is a common issue for every woman and it occurs at each month that comes with various conditions whether it is emotion or physical condition. Even though the main cause of premenstrual syndrome (PMS) remains unknown, there are many ways and methods to overcome PMS along with its symptoms.