Do you see your daughter, friend or sister suddenly looking sad, forlorn or depressed ? A lady who is an epitome of cheerful energy and is always full of life suddenly snapping at you? Is unwilling to eat or suddenly starts crying at the smallest possible provocation? Or you yourself sometimes feel that the whole world and life is meaningless, and that nobody loves you or understands you and that everybody uses you but ignores you at the time of your need?
The answer to all the above questions will be in the affirmative by 99% of the women we ask. This is the most common symptom of PMS or Premenstrual Syndrome, a monthly cycle of mental and physical problems associated with menstruation.
What causes PMS
The symptoms of PMS can be both physical and mental and can start anywhere from a week before the menstrual cycle to last up to the first or the third day of the cycle.It invariably affects each and every woman at least some time from their puberty till the menopause.
The physical symptoms can be any of the following :
- Abdominal pain
- Pimples
- Muscles pain
- Back Pain
- Weight gain
- Tenderness or pain in the breast
- Fatigue
- Headache
- Bloating of the stomach
- Excessive hunger or total aversion to eat
- Disturbed sleep
- Skin allergies or rashes
The mental symptoms include :
- Depression
- Anger
- Crying at slightest provocation
- Snapping
- Aversion to do any mental or physical work
- Aversion to interact with anybody
- Anxiety
- Lack of concentration
- Weeping and crying
- Aggressive and hostile response
- Agitation and nervousness
- Extreme mood swings
What are the Symptoms and Solutions for PMS
The physical symptoms may be the result of excessive bleeding or delayed and irregular menses and scanty bleeding. A horde of medicines across the counter are available in Allopathy, Ayurveda and Homeopathy to alleviate these problems. They may help in reducing the pain but it cannot be considered as the permanent solution and also they are teeming with potential side effects, The best step would be to address the root of this physical pain and try to find a solution.
The cramps may occur if there is irregularity in what is a menstrual cycle or what is a period cycle of a woman. Excessive bleeding [heavy menstrual bleeding] may be a symptom of whole body cleansing at young age but as the age advances, this may cause an alarm. It may not only make one feel warm [body temperature], but may affect the mental health thereby making the mind worried and depressed.
So, in order to prevent excessive bleeding and dehydration, in consultation with the gynecologist the problem needs to be diagnosed to find out what causes the physical pain, and find out if it relates to any stress or obesity or any other health reason.
How to relax and relaxation tools
Unlike physical pain, the emotional and mental symptoms can be addressed with a systematic approach. The key is to adopt [relaxation techniques] and follow guided relaxation tools.
Relaxation breathing techniques :
- Stay calm and take deep breaths.
- Sit in a padmasana or sukhasana or lie down on your back and breath slowly and steadily.
- Perform anuloma viloma pranayama. Hold your ring finger and thumb on both the sides of your nose.Close the left nostril and inhale slowly and deeply throw your right nostril. Then close the right nostril with your thumb and exhale slowly with your left nostril. Now inhale slowly through your left nostril keeping the right nostril closed with your thumb. Slowly close your left nostril and exhale through your right. This is one cycle. Repeat this in twenty, thirty or forty circles.
- You can put relaxing pictures where you perform these mental relaxing techniques.
- This progressive relaxation technique can be used not only during PMS and menstrual cycles but also throughout the month for better results. They are the relaxation tools for the entire body and soul and help in the overall well being.
Prior to the starting of menstruation when one starts feeling the symptoms, or immediately on its starting it is always better to have a hot water bath. If one is taking bath in advance, it is better to have a warm castor oil massage, and take bath after sitting in the sunlight for half an hour. When this eases the physical pain, the mind naturally relaxes. If one takes this oil bath, hot water heating elements advance the menstruation process and helps in easy and healthy flow. Heating oil and water and taking bath in hot water can be extremely relaxing.
Besides taking bath, one must have the habit of drinking hot water not only during menses but every morning throughout the month on empty stomach. Drinking hot water with carom seed will ease the pain due to menstrual cramps.
It has been an established fact that the teenage eating disorders is having a serious effect on the teenagers' health. further this is also a contributing factor for the irritation symptoms during menstruation. A healthy mind always accompanies a healthy body.
Nutrition for teenagers can consist of any or all of the following :
- Flax seed nutrition,
- Bean sprout nutrition
- Fruit desserts recipes
- Healthy dinners
- Freeze dried fruits
- Fresh fruits
- Honey roasted cashews
- Hot milk - The protein in milk acts as a mood booster.
The nutrition fact of honey and the honey health benefits have been very well established. The honey energises the organs, boosts our immune system and fights bacteria. So with its remedial qualities it ensures prolonged good health which naturally have a bearing on our emotional health.
The therapeutic healing powers of the music in mind relaxation have been effectively used by the physical therapists and sages from ancient times. To heal the mind of its tensions, irritations and depressions make extensive use of radio, videos and TV.
Lie down, breathe deeply and slowly and let your mind drift and float along with the soothing music and its lyrics. Take in its beauty, forget the unnecessary irritation. Make concerted efforts to forget the depressing thoughts, count your blessings and force your mind to linger on happy memories or expectant beautiful dreams.
Recall the pleasant moments you have spent with your friends, family and your loved ones. Remember, this is just a temporary passing phase and it is totally meaningless and not worth to brood and spoil the surrounding atmosphere.
Take a break and read magazines and books. Make a note of which magazines and books you have liked and enjoyed the most and always keep them by your bedside Remember we all have certain favorite books which we don't mind reading repeatedly and which lift our moods. There are some movies which bring an involuntary smile to our lips. Keep them handy.
For some people this period causes some rashes and allergies. Find out the culprit, where you are getting allergy from. Avoid eating and using these, but still better, don't let them spoil your mood. There are many natural cures if the allergies persist and follow these strictly. The alternative method of medicines have a very rich resources in finding solutions. There are home remedies too. Go to a spa or create an atmosphere la spa in your tub by adding therapeutic herbs and perfumes and take a hot bath. Go for natural massage therapies like psychotherapy and hot oil massage therapy or aroma massage, if you are not comfortable having them at home.
Watch youtube videos to learn about some natural therapeutic massages from the things you get in your kitchen and garden like aloe vera cream and turmeric, fig paste etc. Indulge and pamper yourself. It can be a great morale booster.
Pets
Pets are your best friends.They are the most selfless and understanding creatures on this earth.When we cuddle our puppies, cats and dogs, we feel we are pampering them, but what we forget is that when we caress and cuddle the pet animals and talk to them, our body releases a neurochemical cocktail as the one released when we are being affectionate with our loved ones. It gives a high like a drink. Studies have shown that cuddling with the dogs reduce the blood pressure, releases the hormone oxytocin which makes us feel fuzzy and warm.
So go ahead and give your pet a hug. Let him lie by your side and share his warmth. Talk to him, he understands and empathises with every word you speak to him. You would say I always want to be with My Sleeping Dog,
Since this syndrome is most common and affects every female body, the men have an important role to play. Since it is a genetic syndrome and women are helpless, they have to bear this - either in a relaxed manner or grudgingly - the men can be understanding and sympathetic and co-operative. They can be pragmatic and understand that this is an inevitable but a passing phase every month and they better grin and bear it.
And a tip to all the women out there. To keep your family, office and surrounding peaceful and cheerful, keep your male partners informed that you are making sincere efforts to bear and grin, you can seek their understanding and cooperation Keep them informed about the reason for your mood swings. Better make them read this !
Relax ! It is in your hands to grumble and feel miserable or breeze right through that time of the month !
