Premenstrual syndrome (PMS) is not a special phenomenon. This is due to hormonal changes in the menstrual period. It is estimated that up to 85% of women experience at least one symptom of premenstrual syndrome such as cramps before period, flatulence and irascibility when the menstrual cycle is about to come. To minimize these symptoms, you can take the following effective measures to reduce cramps before period:
First of all, it is very important that you spend time taking a rest and take enough time to sleep. You should sleep as much as possible so that the lack of sleep will not aggravate cramps before period and other symptoms of premenstrual syndrome. In addition, it is necessary to control your stress levels. You can try to breathe deeply, massage, do meditation or yoga to calm your mind and relieve your body.
Put some notes in your diary
The best way to diagnose premenstrual syndrome is to record your daily activities in a diary, including your symptoms that occur for at least three months.
This helps to identify the factors that affect hormonal changes in your body. By taking notes in your diary, you can classify the specific factors causing cramps before period or other symptoms before menstruation.
In particular, you can distinguish between physical, psychological and behavioral causes to take appropriate measures.
Ask your doctor about antidepressants
Antidepressants are not considered the top choice for emotional problems of premenstrual syndrome. However, antidepressants may be selected if your symptoms are severe, affecting your daily life.
Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed in this case. These medications are usually taken one or two weeks prior to the menstruation.
PMS may also exacerbate the existing depression. Some women think that depression is caused by menstrual cycles. It is not until you note the specific time of cycles and depression that they find that these two states are not really related to each other. In this case, depression treatment can relieve premenstrual symptoms.
Take a rest
When your period comes close, you need to spend enough time sleeping, at least 6-7 hours per night, to boost your circulation.
This makes your body and mind relax, thus, reducing stresses and strains during menstruation.
Expose yourself to the sun
Exposure to sunlight in the morning or afternoon is quite beneficial to those who are facing PMS symptoms.
Sunlight is rich in vitamin D. Therefore, when sunlight goes into the body, it helps to improve the mood because of its ability to ensure the balance of hormones. As a result, it is easier for you to avoid PMS symptoms.
Doing yoga and some meditation techniques can get rid of cramps, back pain and stress. Other therapies such as massage, acupuncture and breathing also alleviate the symptoms of premenstrual syndrome.
Do your favorite things every day
You should spend time doing your favorite activities such as singing, dancing, painting and gardening. This will help to reduce the symptoms.
Use types of herb
In fact, herbal has not been studied and proven to be more effective than prescription drugs. However, some herbs can be effective in relieving premenstrual symptoms such as cramps and emotional changes.
You can consider using herbs such as black cohosh, chaste tree, evening primrose oil, ginger, raspberry leaf, dandelion and progesterone cream. You should consult your gynecologist to find the best herb.
Everyone is at the high risk of experiencing cramps before periods and other premenstrual symptoms. If you can identify the causes, it is easier to seek treatment methods. You also can refer to the tips above to reduce uncomfortable feelings.