9 Tips to Prevent Premenstrual Syndrome (PMS)

That horrible stage of the month when you just want to die slowly in your room, eat chocolate ice cream and watch romantic comedies is called Premenstrual Syndrome (PMS). Among the ailments you suffer, besides the sadness and irritability, are migraines, anxiety, insomnia, sensitive breasts, and swelling. Some women may have symptoms so severe at this stage of the month that it is impossible for them to perform normally. It is completely normal that in these days you are especially anxious, irritable, sad and wanting to kill someone, all those feelings together turn out to be sometimes a nightmare. The symptoms of PMS are in turn caused by hormonal imbalances between estrogens and progesterone, however, if you introduce some changes in your diet and lifestyle, these terrible discomforts can be greatly reduced.

1. Calcium can be a relief

According to studies in the Journal of the American College of Nutrition, PMS may be the result of an alteration in the regulation of calcium in the body. Researchers say drinking milk helps reduce symptoms after three months. Skim milk is most recommended.

Recently, a campaign in the United States promoted milk as one of the main preventives of PMS. The controversy was unleashed as this campaign was aimed at men as the premise was how to deal with their wives and girlfriends in “those days”, despite the controversy, it appears that the campaign had a great effect.

2. Vitamin B6 in capsules

According to a study published in the American Journal of Clinical Nutrition, vitamin B6 consumption is associated with a considerable decrease in PMS symptoms. You can consume this vitamin in capsules as a dietary supplement.

3. Cereals and green leafy vegetables

Vitamin B6 is also found in some foods that you can gradually incorporate into your daily diet. Eating nuts, spinach, fortified cereals and fiber-rich foods, in general, will help you eradicate that monthly neurosis.

4. Evening primrose oil

A study conducted at St. Thomas Hospital in London where they gave three times a day evening primrose oil (a wildflower from North America) to women with PMS, found that 67% of the participants were symptom-free and a 22 % achieved partial relief.

5. Hemp seeds oil

The hemp seeds are from plants of Cannabis Sativa L. and are an incredibly nutritious food, in addition to being a complete source of protein, essential fatty acids, amino acids, minerals, and vitamins, whose properties and benefits have been studied and confirmed by science.

There seems to be no specific cause that causes PMS, but it is thought that excessive secretion of the hormone prolactin may contribute to the onset of symptoms. Hemp seeds contain gamma-linoleic acid (GLA) according to Wellness Community DC, a fatty acid that produces a substance called prostaglandin E1 that reduces the effects of prolactin.
According to one study, taking a gram of essential fatty acids daily, including 210 mg of GLA, significantly reduced the symptoms of PMS. And lastly, it should be noted that it is believed that the GLA present in hemp seeds can also regulate the hormonal imbalances and inflammation associated with menopause.

6. Exercise is basic!

Including some kind of physical activity in your daily life is an extremely important factor that influences the dissipation of PMS symptoms. A daily walk of at least 40 minutes is enough for your body to generate the necessary endorphins that will help you feel better.

7. Eradicate stress

If you are a woman with a busy and stressful lifestyle, you are likely to have premenstrual syndrome. A recent study published in the Journal of Women’s Health says that suffering from high levels of stress before the period could make the symptoms worse.
There are thousands of solutions to control stress: you can resort to various relaxation techniques such as yoga, meditation, any physical activity and even recreation.

8. Contraceptive pills

The combination of drospirenone (a new progestin that is very similar to natural progesterone) with Ethinylestradiol (EE) present in the birth control pill may help severe cases of premenstrual syndrome according to a study published in the Journal of Women’s Health & Gender-Based Medicine. Discuss with your gynecologist.

9. Control your cravings

Although just in those days you may have some indomitable cravings, try to avoid alcohol, tobacco, fats, coffee, fizzy drinks and above all, candy. On the other hand, drink a lot of water.