Premenstrual Syndrome: 5 tips for less suffering
Premenstrual Syndrome: 5 tips for less suffering
Premenstrual Syndrome: 5 tips for less suffering
From the ovulation or a few days before the rules, he can invite himself in your daily life and considerably upset him. It is premenstrual syndrome or PMS. How to mitigate the signs? How to live more serenely these few days sometimes difficult? Here are some tips to get you there.
But first, what are we talking about? If the SPM is not systematic (in some women, the arrival of the rules goes completely unnoticed), it is not uniform either. From breast pain to headache, water retention, bloating and irritability, more than a hundred PMS symptoms have been identified. They can be different from one cycle to another or coexist, from puberty to menopause. At the origin of this syndrome which causes physical and psychological disorders, causes that remain unclear. It is likely, however, that hormonal changes play a role in triggering PMS. It affects more than half of women of childbearing age. So, how to relieve it?
Stress, enemy n ° 1
It is the French National College of Gynecologists and Obstetricians (CNGOF) that says: "sensitive to the environment, premenstrual disorders can be triggered or increased by all forms of stress or conflict." It is therefore necessary to limit these sources of stress as much as possible: "suppressing exits, unnecessary trips, tiring housework, difficult procedures". In the same vein, forget about coffee, tea, alcohol and cigarettes: many women testify to the decrease of their symptoms to the abandonment of these excitants. In addition, you will sleep better and it is not luxury. Insomnia is one of the most disabling symptoms of PMS.
Eat, move
As you will have understood, it is now widely accepted that the decrease in premenstrual disorder requires lifestyle changes. The gentle and relaxing physical activity (yoga, swimming ...) is one of them. Diet too: if you tend to swell, stop the salt; if you are bloated, prefer splitting meals; if you are prone to cravings, give up the sugar. In any case, prefer vegetables, whole grains, oilseeds ... Why are they interesting? Because they contain magnesium and you most likely miss it.
Vitamins and plants
It is again the CNGOF that says: "vitamin B6 (50mg once or twice a day) can relieve symptoms without running risks." Associated with magnesium (present in food or supplementation), it is even more effective. In the "female friends" category, we also find plants such as chaste tree and evening primrose. Recognized by the World Health Organization (WHO) to relieve premenstrual syndrome, chaste tree mimics progesterone and promotes hormonal balancing. On the other hand, evening primrose acts mainly on breast tensions, but also on bloating.
The heat before the painkiller
Most of these hygienic and dietary measures will only be effective after several cycles. And sometimes we have no choice: SPM or not, this appointment can not be shifted. We must act, and quickly. In first intention and before opening any box of medications, try to calm the pain caused by the contractions of the uterus with heating patches or a hot water bottle placed on the stomach, or even the lumbar if it radiates to the back. If this is not enough, instead of classics: analgesic and antispasmodic, the combination can soothe pelvic and abdominal pain. It is safe if you take care to space the taking of analgesics (6 hours between each tablet of ibuprofen, 4 hours for paracetamol).
The pill as a last resort
When nothing overcomes pains, it is common that doctors propose to adjust the hormonal imbalance with the pill. The CNGOF states that "some oestroprogestative pills," smoothing "the hormonal fluctuations during the spontaneous cycle will decrease the intensity and frequency of these disorders in a large number of users".
Note: pain can also be a sign of endometriosis. If it is disabling and causes total or partial disability for a few days, do not hesitate to talk to your doctor.