Ways to Avoid Premenstrual Syndrome

The time before the menstrual cycle can be challenging for many women. As a result of hormonal changes, various physical and emotional symptoms can arise, significantly affecting daily life. Complaints caused by premenstrual syndrome (PMS), such as headaches, mood swings, bloating, and sleep disturbances, affect nearly 80% of women and often diminish quality of life. These symptoms can frequently lead to temporary incapacity for work, further complicating the situation for those affected.

Causes of Premenstrual Symptoms

The causes behind premenstrual syndrome are multifaceted. The levels of female hormones, particularly estrogen and progesterone, have a significant impact on mood, emotions, and bodily functions. Due to hormonal fluctuations, many women may experience mood swings, anxiety, bloating, and physical pains, such as breast tenderness or headaches. For one in five women, PMS symptoms are severe enough to require medical intervention, while in the most extreme cases, it is referred to as premenstrual dysphoric disorder (PMDD).

Diet also plays a key role in the manifestation of PMS symptoms. Excessive sugar consumption, refined carbohydrates, caffeine, and alcohol can all contribute to hormonal imbalance. Furthermore, environmental pollution and the use of pesticides can introduce estrogen-like substances into the body, exacerbating the situation. An imbalance in gut flora also negatively affects hormonal function, as there is a close relationship between the gut and the hormonal system.

Possible Treatment Methods

The treatment of premenstrual syndrome always requires an individualized approach, as the symptoms encompass a wide spectrum. The primary goal is to alleviate unpleasant complaints as soon as possible, which can be supported by lifestyle changes, medication, and psychological support.

Taking oral contraceptives can be a beneficial solution for many women, but it is not suitable for everyone. Therefore, psychotherapy is also recommended, as psychological factors are often the most burdensome. Establishing a healthy lifestyle is essential in managing PMS symptoms. It is important for women to pay attention to their nutrition, engage in regular physical activity, and reduce their stress levels.

Regular exercise also plays a crucial role in the prevention and treatment of PMS. Thirty minutes of aerobic activity daily, such as walking, running, or cycling, can significantly contribute to hormonal balance. It can also be beneficial for women to choose activities that bring them joy, as this can help reduce stress.

Lifestyle Changes to Alleviate PMS

Transitioning to a healthy lifestyle is fundamentally important in alleviating PMS symptoms. Changing the diet plays a key role in maintaining hormonal balance. It is advisable to avoid refined flour, sugar, and processed foods, as these can contribute to the worsening of PMS symptoms. Eliminating caffeine, alcohol, and excessive sugar consumption can also have beneficial effects. Ensuring adequate hydration and stabilizing blood sugar levels by consuming protein-rich foods, such as eggs or peanut butter, is essential.

Regular meal timing is also important: it is recommended to eat every three hours and not to eat three hours before bedtime. Increasing the intake of vegetables, fruits, nuts, and omega-3 fatty acids can also help maintain hormonal balance. Choosing organic products is essential to avoid environmental toxins, which can contribute to reducing hormonal issues.

Maintaining adequate levels of nutrients such as calcium, magnesium, and vitamin D is also important for the healthy functioning of the hormonal system. It is worthwhile to structure the diet to ensure these nutrients are abundantly available. If deficiencies are present, the use of dietary supplements is advisable. Regular exercise and the acquisition of stress management techniques also play significant roles in the prevention of PMS, enabling women to effectively manage symptoms and improve their daily quality of life.