Whoever thinks that periods last for just 5-7 days is surely not factoring in the premenstrual syndrome aka PMS phase. Bloating, cramps, mood swings—the real chaos begins at least a week before the cycle. And while there exist people lucky enough to glide through PMS like it’s no big deal, some of us have it hard. The pain, fatigue, and irritation can wreak havoc on our bodies and make us irritable. Oh, and don’t even get us started on the PMS-induced acne. But this is not done, right? We cannot dedicate almost half of a month to periods. That’s just unfair!
To fix the situation, we recently got in touch with Dr Rita Bakshi, Director, RiSAA IVF, Delhi. We talked to her about effective practices to combat PMS symptoms like a boss. Here’s what she had to say:
Balanced Diet For The Win
“Focus on colourful, fibre-packed fruits and vegetables. Ditch refined carbs for whole grains like wheat and barley. Make sure to get enough protein from cottage cheese and chicken,” suggests Dr Rita.
Now, we know that PMS-induced brownie and fries’ cravings are real. But remember, increased sugar and salt intake can trigger PMS symptoms. “Avoid sugary, fried, and packaged foods,” Dr Rita warns. She also recommends steering clear of alcoholic and caffeinated beverages. They can increase the level of cortisol (stress hormone) in the body and aggravate pain and mood swings. “Instead, have lots of plain or fruit-infused water,” she adds.
Back-Up Your Diet
A balanced diet can surely help you get the right nutrition. But sometimes, food cannot cover all your nutritional requirements. Unfortunately, the resulting deficiencies can aggravate your PMS symptoms. So, Dr Rita suggests taking supplements like folic acid, vitamin B6, calcium, and magnesium to cover up any nutritional deficit. “These nutrients can reduce fluctuations in mood, fatigue, cramps, and bloating and you can take them after consulting with a doctor,” she says.
Those looking for safe supplements can consider Sirona’s PMS Gummies to ease off the PMS symptoms. These chewable gummies are rich in vitamin B6 and promise to restore hormonal balance. They’re also packed with natural ingredients like Dong Quai (female ginseng) to help you stay energetic. Additionally, the lemon balm and chaste berry present in them have soothing properties. They can keep you calm and prevent acne and skin irritation. Popping one gummy a day can drastically reduce PMS problems.
Strike The Right Rest And Exercise Balance
It is important to take adequate rest when your body is going through hormonal commotion. As Dr Rita says, “Get 8-9 hours of sleep at night. This can keep your stress hormones in check and keep you active during the day.” However, it is equally important to get some exercise during this time (and even otherwise). After all, the endorphin rush from working out can give you that instant boost of energy. “Walking, cycling or light exercise for 30 minutes can help relieve bloating and regulate mood swings. You can even practice light stretches, yoga, and heavy breathing to stay calm,” adds the doctor.
Here are some period-friendly yoga stretches that you can try for some respite.
Count On Natural Pain Management Tricks
While popping OTC painkillers can give you temporary relief, they can damage your vital organs like heart and kidney in the long run. So, Dr Rita recommends counting on natural remedies instead. “Sipping on herbal tea, deep breathing, and hot water bottles can help you deal with cramps,” she says.
You can even use the Feminine Pain Relief Patch By Sirona for instant relief. Made with natural, pain-relieving ingredients like menthol and eucalyptus oil, this sleek patch can keep pain at bay for 8-10 hours. It’s hassle-free and can be stuck easily on the abdomen/back like a bandaid.
With these easy-breezy expert-backed tips, you’ll be able to handle PMS like a pro, we promise.
Featured Image: Unsplash
