Treating Multiple Symptoms Of Pms
Research has shown many symptoms of PMS can be reduced by consuming 1200 mg of calcium daily. Calcium is an important nutrient for women of all ages and can prevent osteoporosis later in life.
One of the best ways to reduce PMS is through regular exercise. Not only can exercise decrease premenstrual syndrome symptoms, it is an excellent way to reduce stress and lower your risk of other conditions such as heart disease and cancer.
Dietary changes that may help reduce the symptoms of PMS include following a low-fat vegetarian diet, or reducing your intake of sugar, dairy, red meat, alcohol, and caffeineall known to be inflammatory foods. Instead, increase your consumption of complex carbohydrates, leafy green vegetables, fruits, and whole grains.
Engaging In Aerobic Exercise
2014 study investigated the effects of aerobic exercise on 30 young women with PMS symptoms. All of the participants received daily vitamin B6 and calcium supplements. Some also performed aerobic exercise three times a week for 3 months.
In comparison with the control group, the participants who exercised regularly showed a significant reduction in period fatigue. Alongside this were improvements in blood health, including increased hemoglobin levels.
Heres A List Of The Most Important Vitamins For Period Fatigue: Vitamin C Vitamin E Vitamin B6 And Vitamin B5
Many people dont know it but vitamin C is important to prevent fatigue during the day, whether or not you have a period. Vitamin C is an antioxidant and one of its functions is to energize you by neutralizing free radicals. Its the free radicals that zap your energy. A vitamin C deficiency is accompanied by fatigue, as well as easy bruising and bleeding gums, plus depression. If you have a vitamin C deficiency on top of your PMS, its double trouble. Youll get doubly tired.
The dosage to take to overcome a deficiency is often up to 100 times greater than the amount needed for the daily requirement. Vitamin C may be taken at the dose of 1000 mg three or more times daily just be sure you keep the dosage consistent every day. Take it with foods high in vitamin C such as berries, baked potatoes, and citrus fruits.
Vitamin E is also an antioxidant and if in deficiency status, its your muscles that will be exceptionally tired. Compound the deficiency symptoms with PMS and you feel bad. The dosage to take is 400 IU daily, which amounts to one capsule. Its definitely doable.
Vitamin B6 deficiency is a big problem for many people, according to a study by Tufts University. The researchers found that the RDA for vitamin B6 may be too low for the following types of people:
Remedies For Premenstrual Fatigue
Now that you know some of the causes, letâs look at some premenstrual fatigue remedies:
There is good scientific evidence that properly prescribed herbal medicine â not the over-the-counter variety, and can be very beneficial for many PMS symptoms.
Disclaimer: This information aims to answer some of your questions or concerns. If you are worried about your health, talk to your family doctor or your gynecologist for professional medical advice.
Some Other Causes To Consider
If your hormones are balanced and your diet and gut health are stellar but youre still struggling with PMS fatigue, there are a few other things that could be contributing factors.
- Low iron: If you have a heavy flow, it could lead to iron deficiency anemia. The body is unable to produce the hemoglobin that red blood cells require to transport oxygen to the bodys cells if there isnt an ample supply of iron. Symptoms can include weakness and fatigue. Chat with your doctor if you think this could be an issue.
- Food cravings: You may experiencecravings during or before your period which can lead to overeating which will spikeblood glucose levels before dropping them. This blood sugar level crash could leave you feeling tired and fatigued.
- Interrupted sleep: Painful period and mood swing sufferers may find it hard to fall or stay asleep at night. This can contribute to a feeling of increased fatigue and tiredness the following day.
*Pro tip: Check out ourPMS & Period Support supplement to help with those painful periods!
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What Helps With Cramps
Here are a some things that can help ease cramps:
Over-the-counter pain medicine like ibuprofen , naproxen , or acetaminophen . Always follow the instructions on the bottle. Talk with your doctor before taking pain medication if you have an allergy to aspirin or severe asthma.
Hormonal birth control .
Acupuncture and acupressure.
Transcutaneous electric nerve stimulation therapy that uses mild electric currents to stimulate your nerves to relieve pain.
Certain vitamins and herbs like vitamin B1, fish oil, fenugreek, ginger, valerian, zataria, and zinc sulfate.
Cramps are a pretty normal part of getting your period, but sometimes people have period cramps that are so painful its hard to do everyday things . If your period pain is really bad, and over-the-counter medicine doesnt help, talk with your doctor. They can help with other ways to manage the pain, or they may want to check to see if theres something more serious going on.
Cramps that are really bad may be a sign of:
Pelvic Inflammatory Disease an infection in your reproductive organs.
Endometriosis a condition where the lining of your uterus grows outside of your uterus.
Adenomyosis when the tissue that lines your uterus grows into the muscle wall of your uterus.
Uterine fibroids non-cancerous tumors that grow inside your uterus, in the walls of your uterus, or on the outside of your uterus.
When Should I See My Doctor
If these physical and emotional symptoms start to affect your daily life, or if they dont go away with lifestyle changes, see your doctor or nurse.
Other conditions such as chronic fatigue syndrome, thyroid disorders or mood disorders like depression and anxiety might share common symptoms. Your health care provider might order extra tests such as a thyroid function test to help provide a clear diagnosis.
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Reduce Stress To Fight Pms Symptoms
The combination of stress and premenstrual syndrome might create a cycle of exacerbation. If mild to moderate anxiety or irritation is part of your PMS pattern, try calming your nerves with yoga , breathing exercises , or mindfulness-based stress reduction . Some types of therapy like cognitive behavioral therapy may help with premenstrual symptoms, but more research is needed .
When To See A Doctor
A lot of the time, exercising, eating healthy, staying hydrated, and getting into the habit of a healthy bedtime routine can help increase energy levels and improve sleep.
If youre still feeling exhausted and having trouble functioning, be sure to follow up with your doctor to get screened for PMDD or to check if theres another issue causing your fatigue.
Getting treatment for PMDD can greatly reduce your symptoms, including tiredness. Some common PMDD treatments include:
- Antidepressants.Serotonin reuptake inhibitors , such as fluoxetine and sertraline have been found to reduce tiredness, ease emotional symptoms, cut food cravings, and improve sleep.
- Birth control pills. Continuous birth control pills that completely stop you from bleeding can reduce or eliminate PMDD symptoms.
- Nutritional supplements. Experts recommend taking 1,200 milligrams of calcium a day , as well as vitamin B-6, magnesium and L-tryptophan. Speak to your doctor before starting any nutritional supplements.
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Track Your Menstrual Cycle With A Free App To Make Sure You’re Tired *because* Of Your Period
“Women who have had periods for years and years donât recognize whatâs going on,” Dr. Dweck tells Bustle. She says half the battle is knowing when you’re due to menstruate, so you can properly prepare for the symptoms that affect your daily life the most. There are tons of apps at your fingertips that will help you keep track of your cycle. That way, you know what to expect.
Symptoms That Can Occur In Premenstrual Syndrome
For PMS, a doctorâs evaluation
For premenstrual dysphoric disorder, specific guidelines
The diagnosis of PMS is based on symptoms. To identify PMS, doctors ask a woman to keep a daily record of her symptoms. This record helps the woman be aware of changes in her body and moods and helps doctors identify any regular symptoms and determine what treatment is best.
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Can Dehydration Cause Fatigue
If you are feeling fatigued, it could be due to dehydration. Usually, you feel thirsty later than your body senses dehydration, making it hard to catch up on your water intake.
Try these tips to stay hydrated:
- Drink at least two glasses of water an hour before and an hour after vigorous physical activity.
- Sip water during your workout.
Switch Up Your Products
Menstrual products are a necessity but they can make PMS and PMDD symptoms worse. Tampons have been known to make cramping worse for some women, and pads can irritate those who have sensitive skin.
If you notice discomfort and you have been using the same products for years, try switching up to something new to see if you get any relief.
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Should I Take Any Medication
The selective serotonin reuptake inhibitors have demonstrated clear efficacy in treating both the physical and mood symptoms of these disorders. Prozac has been approved by the U.S. FDA for the treatment of PMDD. Other drugs in this category, including Celexa , Paxil , and Zoloft , have also been shown to be effective.
In most cases, home treatment will help to reduce PMS symptoms. However, if your PMS symptoms have lasted for more than two weeks, it is advisable to visit your doctor to avoid any complications.
When Natural Ways Dont Work
In some cases, eating right and exercising arent enough to help women. If youve tried natural ways to help with your PMS, your doctor may recommend fluoxetine or other serotonin-enhancing medications.
Sometimes, women say they have PMS when, in fact, they are depressed, says Dr. Bradley. But with PMS sufferers, as soon as their period starts, they feel better. When someone who tells me every day of the month theyre feeling depressed, that is not PMS. But sometimes, thats an easier word than saying theyre depressed.
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Understanding Pms And Pmdd
PMS is defined as having one or more of the following symptoms either immediately before or concurrently with your period.
If the symptoms occur around the time of your period every month, then you likely have PMS. When you also have emotional changes that occur with these symptoms each month, then you are looking at PMDD instead.
The causes of PMS and PMDD are related to hormonal changes that occur during the menstrual cycle. Women need to have a certain amount of estrogen in their body in order for things to function normally. Too much estrogen has been linked to
PMS and PMDD are typically self-diagnosable, and once you identify their existence, you can begin successful treatment. PMDD symptoms are more severe and often require extended and ongoing treatment.
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Dietary Changes For Pms
If you experience PMS symptoms you may crave high-fat and high-sugar foods like chocolate, biscuits and ice cream, which can cause weight gain.
You can manage your weight and help reduce your PMS symptoms by making a few dietary changes. You might like to try:
- eating smaller meals more often for example, have six mini-meals instead of three main meals
- reducing your intake of salty foods
- including more fresh fruits and vegetables, and wholegrain foods in your daily diet
- increasing your dairy food intake
- not keeping high-fat and high-sugar food in the house
- making sure you always have tasty and healthy snack alternatives on hand
- recording your food choices in your PMS diary charting your food intake may help you become more aware of high-fat and high-sugar snacking.
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Tips To Help Ease Pms Symptoms
Weve all heard the stereotypes about premenstrual syndrome that make it seem like women who suffer from it are just irrational and unpredictably moody. But PMS can be more than pesky mood swings that are inconvenient to the person dealing with PMS and those around them. Severe PMS can be a condition that disrupts daily life for several days every month.
What Is Premenstrual Syndrome
Premenstrual syndrome, or PMS, refers to the physical and emotional symptoms that many women experience in the lead-up to a period . Symptoms ease during the womans period and there is usually at least one symptom-free week before the symptoms return.
It is thought that most women who have periods have premenstrual symptoms, ranging from mild to severe . For 8 per cent of women with severe symptoms, PMS is linked to reduced quality of life.
PMS is a complex condition that includes physical and emotional symptoms. Research shows that:
- women with PMS are hypersensitive to their own normal cyclic hormones during their menstrual cycle
- brain chemicals play a role
- symptoms do not occur during pregnancy or after menopause.
Although the cause of PMS isnt clear, you can manage it with medication and other strategies.
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Amp Up Your Exercise Routine During The Week Leading Up To Your Period
Exercise is known to be helpful for symptoms related to the menstrual cycle, like severe menstrual cramps and low mood. It also gives you some much needed energy when you’re feeling sleepy. Dr. Dweck says you should make time to move when you’re menstruating. You don’t have to go so hard that you completely wipe yourself out â even the simplest of workouts or a short run will get the job done, increasing energy levels and then helping you sleep at night.
When Anxiety Gets The Better Of You
Shake it off with a low intensity workout. The Jennis LISS sessions keep your heart rate at a steady state, and this type of aerobic exercise has been shown to reduce low mood, anxiety and fatigue in the pre-menstrual phase, says Jess. If committing to a full session feels too overwhelming, try the Cosy restorative yoga flow in the Jennis app. This can help to calm the body and mind.
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Still A Work In Progress
Today, it’s been three years since the surgery. Gillis said the PMDD symptoms don’t happen anymore, but there’s a lot of emotional healing that still has to happen.
“It would be irresponsible to make people think they could just go have a hysterectomy, and it would all be better. I spent over two decades feeling like nothing was OK,” she said.
“And the medical gaslighting, I’ve had people get angry with me and say, ‘Oh, fine, just blame it on your period, whatever,’ as if I were using it as an excuse when I just desperately, desperately wanted to be well.”
Shea said she has also heard from some of her patients about how their symptoms were not taken seriously, even when they were admitted to hospital with suicide attempts.
That’s why Gillis has become more vocal about PMDD. She has been documenting her journey living with it and getting treatments on . Last November, she spoke at an event in Charlottetown to share her experience and hand out flyers to raise awareness.
“I hope that by sharing it and by getting the awareness out, it helps someone else gets their path to treatment a little quicker and makes it easier for someone else.”
Shocking Info On Vitamins For Pms Fatigue
There are over a dozen vitamins we all need for good health. Without them, survival is threatened, and a vitamin deficiency of any kind will cause problems with skin, hair, nails, moods, the reproductive system, immunity, digestion and even brain functioning. If youve been asking the question, do vitamins help with menstrual fatigue, youre definitely thinking correctly because they do.
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How Does Pms Affect Other Health Problems
About half of women who need relief from PMS also have another health problem, which may get worse in the time before their menstrual period.12 These health problems share many symptoms with PMS and include:
- Depressionand anxiety disorders.These are the most common conditions that overlap with PMS. Depression and anxiety symptoms are similar to PMS and may get worse before or during your period.
- Myalgic encephalomyelitis/chronic fatigue syndrome . Some women report that their symptoms often get worse right before their period. Research shows that women with ME/CFS may also be more likely to have heavy menstrual bleeding and early or premature menopause.14
- Irritable bowel syndrome . IBS causes cramping, bloating, and gas. Your IBS symptoms may get worse right before your period.
- Bladder pain syndrome. Women with bladder pain syndrome are more likely to have painful cramps during PMS.
PMS may also worsen some health problems, such as asthma, allergies, and migraines.
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Does Pms Change With Age
This is especially true for women whose moods are sensitive to changing hormone levels during the menstrual cycle. In the years leading up to menopause, your hormone levels also go up and down in an unpredictable way as your body slowly transitions to menopause. You may get the same mood changes, or they may get worse.
PMS stops after menopause when you no longer get a period.
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