Premenstrual syndrome: How to relieve it?

❓ Do you often suffer from premenstrual symptoms such as mood swings, hormonal acne, breast pain, bloating, cramping and irritability before your period? If so, you may be experiencing something called premenstrual syndrome (PMS). PMS can affect women of all ages in different ways and it is important to learn about its causes and how to manage the associated symptoms.

What is premenstrual syndrome? 

➡️ Premenstrual syndrome refers to the physical, mental, and emotional symptoms that many women experience before their menstrual cycle. It encompasses a wide variety of symptoms, ranging from mild to intense.

👩 PMS is estimated to affect 20-40% of people of childbearing age. It is also estimated that 5% of women experience severe symptoms that can cause emotional distress and greatly interfere with their daily lives.

👱♀️ While some may believe that PMS can be downplayed and that its symptoms are just a normal part of a woman's life, those who experience severe symptoms know that the impacts are very real.

The symptoms: menstrual pain, but not only!

Of course, PMS symptoms and their intensity vary from person to person, including: 

• Menstrual pain
• Pain in the stomach or lower back
• Fatigue and weariness
• Mood changes
• Breast pain
• Headaches or migraines
• Bloating, bloating and water retention
• Nausea or vomiting
• Digestive problems
• Dermatological problems such as acne. 

❌ If symptoms are severe or disabling, it is important to see a doctor or gynecologist to evaluate the cause and discuss treatment options that may work for you.

When?

🩸 Usually, premenstrual symptoms are felt a few days or just a few hours before your period starts and then disappear once it begins.

What are the causes?

🔎 The causes of this syndrome remain unclear, but the most popular cause of PMS is the hormonal change that occurs during a woman's menstrual cycle, specifically fluctuating estrogen and progesterone levels. Genetics, stress, lack of sleep or exercise, unhealthy eating habits and nutritional deficiencies can contribute to the symptoms associated with PMS. 

How can the effects of PMS be relieved? 

✔️ To relieve the effects of premenstrual syndrome, you first need to determine what your symptoms are and how intense they are. This will help you determine what works best to relieve your symptoms. Aside from medications, there are a few simple tips you can use to help relieve your PMS symptoms. 

• Find out how to relieve menstrual pain and stomach aches

Eat a balanced diet

🍎 It's important that you provide the nutrients your body needs to be in tip-top shape and to have hormonal balance. A diet rich in vitamin B and D, magnesium and calcium is known to decrease the effects of PMS. 

In addition, a balanced diet can help reduce the symptoms of bloating and swelling sometimes associated with PMS.

✔️ Cut back on caffeine, cigarettes and alcohol to reduce some of the effects of premenstrual syndrome. Also, promote meals that are low in salt and sugar.

💧 To reduce digestive problems, you are advised to drink plenty of water to stay hydrated throughout your day.

Exercise regularly  

🏃 Exercising regularly can help relieve some PMS symptoms: headaches, nausea, digestive problems or bloating for example.

🏃 In addition, physical activity allows you to relax, lower the anxiety, irritability and stress that can be reinforced by PMS and helps you focus less on the symptoms. Exercise lowers inflammation in your body and gets rid of toxins. 

Manage your stress

👍 Stress and anxiety disrupt your menstrual cycle and have a major impact on your hormonal balance. While it's easier said than done, it's important that you find a way to manage your stress. This can be done naturally: practice relaxation, yoga or meditation, use chamomile or marjoram essential oils, use herbal medicine or enrich your diet with magnesium and omega 3. 

🍎 Magnesium deficiency can cause stress, anxiety, irritability and even muscle weakness. You'll find magnesium in dark chocolate, oilseeds, whole grains and fatty fish. It can help you reduce stress and relieve headaches and bloating. 

Improve your sleep

😊 Good, restful sleep helps you manage your premenstrual syndrome, resist stress, and help your body fight PMS symptoms. Air your room regularly and make sure you don't overheat to get the right sleep.

❌ Don't fight sleep! Maybe you're more tired than usual during the premenstrual period, and that's normal. Keep a regular sleep schedule and rest whenever you need to. 

Not my problem, the serum in oil to counter menstrual pain 

🧴 The oil serum Not my problem Is perfect for getting rid of your painful period! This cosmetic alternative to medication was co-created with Emma. Suffering from endometriosis, she was looking for a product that would help relieve the pain associated with menstrual cycles naturally.

🧼 Not my problem is enriched with essential oils selected for their anti-inflammatory and antispasmodic properties to prevent and relieve menstrual pain. Its warming action relaxes your muscles, soothes spasms and relieves cramps.

🙌 The serum is to be massaged into your lower abdomen to soothe your aches and pains, relax you and get rid of nausea.