It's just three seemingly innocent little letters, but it pisses off many women and causes panic for men. As menstruation approaches, there it comes: the Premenstrual Tension. While not unanimous among women, most women know how complicated it is to deal with this troubled time each month.
PMS can appear up to two weeks before menstruation, and with it come several symptoms that cause tremendous discomfort and can affect women's daily routine. During this period, changes in hormone levels cause many changes, especially in mood. Some women are on the verge of a nervous breakdown, others are emotionally sensitive or uncontrollably hungry.
In an interview with Dr. Drauzio Varella's website, Mara Diegoli, gynecologist and coordinator of the Center for the Support of Women with Premenstrual Tension, University of São Paulo Hospital das Clínicas, clarifies several important points about PMS.
What are the symptoms of PMS?
Mara explains that there are a wide variety of symptoms that can be attributed to PMS. According to her, however, it is necessary to evaluate if the symptoms presented are really the result of this tension.
“We need to be aware: they [symptoms] have to go away with menstruation. If they do not disappear, it is not premenstrual tension. Symptoms vary: irritability, depression, breast pain and aggression, which can and should be controlled. Headache is another frequent complaint. The woman also cries easily without knowing exactly why and can explode without reason ?, he says.
The symptoms are very varied and appear differently in each woman. Some of them are:
- Irritability;
- depression;
- breast pain;
- aggressiveness;
- Headache;
- emotional sensitivity;
- anguish;
- insomnia;
- difficulty concentrating;
- sudden mood swings;
- tiredness.
How to deal with these symptoms
The main tip for those who do not want to become hostage to the hormonal changes characteristic of PMS is self-knowledge. Keeping track of menstrual cycles is a good way to identify the dates when your body begins to change hormone production and thereby anticipate symptoms.
"She knows that changing hormones will change her mood, she's taking notes on the calendar, and she's noticed she's getting angrier," Mara says, and adds, "It's critical for a woman to learn to control herself." If you are facing a difficult situation, try to postpone the solution until after your period, when your behavior will be different. At a work meeting, is it more professional to tell your boss that you are going to discuss a controversial issue and then send a written report than to have a hard time losing your job?
- See also: 10 movies to watch on PMS
Another factor that can help to combat PMS symptoms is physical activity. Getting the body moving during these periods is imperative to vent accumulated stress and make symptoms milder. For Mara, what is most recommended is aerobic exercise, but not everyone can do it. Jump, play tennis would be ideal. However, walking or cycling around the block, tidying up the garden or dancing also solves it. The important thing is to release tension and anxiety?
Correct power to avoid PMS
As with many functions of the body, diet also influences PMS symptoms. Some foods relieve period stress, while others may end up making the situation worse.
In the gallery below, you find out which foods are indicated to combat PMS and which foods have a negative influence during the period, according to the gynecologist's directions on Dr. Drauzio Varella's website.
Coffee increases the feeling of anxiety and therefore its consumption should be avoided or decreased during PMS.
Because it is a diuretic, chayote contributes to the attenuation of symptoms.
Its diuretic power makes strawberry an important ally in fighting PMS.
Because it contains a lot of water, watermelon can also be considered diuretic and aids in decreasing symptoms.
Another beneficial food due to its diuretic characteristic.
By increasing diuresis, watercress also fights the main symptoms of PMS.
Due to the fall of serotonin, the woman may feel the need to consume sweet foods. This is because sugar stimulates the production of endorphin, a hormone responsible for the feeling of well-being.However, as they get fat, sugary foods should be replaced by sweet-tasting foods that contain no sugar.
Tobacco increases the insomnia and headache that are typical of PMS. Cutting a cigarette helps you sleep better, which decreases anxiety.
If even taking proper care the symptoms do not subside, or if they continue even after your period, consult your gynecologist and give them all information about your menstrual cycle, PMS and symptoms and ask questions about what can be done. in your case. Take care of yourself and have more health and well-being in your life.
How to Keep PMS Under Control | Nuffield Health (March 2024)
- Prevention and Treatment, PMS
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