This post will tackle about premenstrual syndrome which affects most women. Gentlemen, you should also read this for you to better understand what ladies are experiencing before menstruation! Specially if you have a wife or a partner who is dealing with this every month, she needs your supportive care in managing this, do not judge her as it affects her emotional health. Ladies do you often feel mood swings before your monthly period? Like sadness, unexpected crying spells, being very sensitive and irritable, headaches, breast tenderness etc? Maybe it’s because of premenstrual syndrome. The exact reason aren’t known yet, but according to experts what triggers this syndrome was the drop in the women’s hormonal levels (estrogen and progesterone– the hormones of women) which often occurs after ovulation. Lucky for those few who doesn’t experience this and for some who only experience few of the symptoms, because some women consider it as something very disturbing as to the point that they already need to seek a doctor’s consultation to relieve and manage the symptoms.

According to our health source it has a few of the following symptoms:

For emotional and behavioral symptoms, it may include:

• Moments of sadness
• Mood swings
• Anxiety
• Crying spells
• Irritability
• Easily gets angry
• Changes in appetite
• Food cravings
• Problems in falling asleep
• Social problems
• have poor concentration

For physical signs and symptoms, it may include:

• Tiredness
• Fatigue
• Muscle and joint pains
• Abdominal cramps
• Headache
• Weight gain due to fluid retention
• Breast tenderness or pain sensations to the breast area
• Acne
• Constipation
• Diarrhea
• Feeling of fullness

These are some of the common symptoms that many women are experiencing after ovulation and before menstruation, but don’t feel too anxious about it because you can do something to manage or reduce the symptoms of premenstrual syndrome by making changes regarding your diet, activities and the way you approach your daily life.

For your diet:

• Limit or avoid salty foods to reduce fluid retention.
• Eat small frequent meals to reduce bloating.
• Eat fruits, vegetables and whole grains.
• Consume or drink calcium rich foods.
• Avoid caffeinated drinks and avoid drinking alcohol.

Try also this lifestyle activities:

• Do brisk walking and other aerobic exercises for at least 30 minutes daily.
• Get enough rest and sleep
• Do deep breathing exercises, yoga or meditation.
• Listen to relaxing and calming music, maintain a positive attitude.
• Do an activity which makes you happy to combat stress.
• Don’t be shy to open up your feelings and ask for emotional support.

You may also want to make a note regarding all the symptoms you encountered and list the interventions you did which alleviated the symptoms, so that next time you already have a basis, and you already know what to do to manage it.

Note that if you are still experiencing the worst symptoms, and you think it already disturbs or affects your daily activities and to the extent that you can no longer perform some of your chores you may want to consider visiting your doctor. She may prescribe medications or do an intervention that can help to alleviate the symptoms of your premenstrual syndrome.