4 Steps to Ward off Premenstrual Syndrome (PMS)
Premenstrual Syndrome (PMS), also referred to as Premenstrual Tension (PMT) comprises of psychological, physical and emotional problems of women related to menstrual cycle. The intensity and the symptoms vary between women. About 85 percent of women experience at least one irritating symptom, according to the American College of Obstetricians and Gynecologists. Here I have presented some tips which will help to reduce the intensity of symptoms.
1. Get milk (and broccoli)
In a University of Massachusetts study comparing the diets of women who had PMS and those who didn’t, the PMS-free set tended to eat foods that were rich in calcium and fortified with vitamin D. Studies in New York City hospitals have also shown that a diet supplemented with at least 1,000 mg of calcium a day can significantly reduce the emotional and physical symptoms of PMS.
2. Go herbal
German studies have found that women who popped a daily pill made of chasteberry, often used in Europe for PMS, had a reduction in symptoms, especially breast tenderness. Studies from France and Iran have shown that ginkgo biloba significantly relieves the severity of some symptoms.
3. Move it to keep from losing it
In small, three-month studies, women who did moderate aerobic exercise reported less bloating and fewer mood swings. In an Australian study, aerobic exercise mitigated more symptoms, particularly depression, than weight training.
4. Try the talking cure
A UK study found that 10 sessions of cognitive behavioral therapy were as effective as 20 mg daily of an antidepressant for those suffering from PMDD, the more severe form of PMS.