How to combat premenstrual syndrome without drugs
To combat premenstrual syndrome we can use natural remedies, an alternative to alleviate the discomfort to take into account before opting for the drugs. A disorder that is well aware of many women and that appears in the days before the period.
When symptoms of premenstrual syndrome appear, more or less minor, we tend to go to the first-aid kit in search of an anti-inflammatory drug. However, drug abuse is not good because all may have side effects, and less without having tried some healthier and natural alternatives.
Symptoms of premenstrual syndrome
Symptoms vary from woman to woman, although it can be classified into physical and emotional symptoms:
- Abdominal swelling.
- Increased breast tenderness.
- Lumbar pain.
- Feeling sad.
- Apathy and sudden mood changes.
It is important to correctly identify the symptoms, as these can sometimes be confused with signs of an abnormality, such as abnormal growth of uterine tissue – this is called endometriosis.
Natural remedies to relieve premenstrual syndrome
There are a number of habits that can aggravate the symptoms of premenstrual syndrome, such as sedentary lifestyle and smoking. To combat premenstrual syndrome without drugs, experts recommend implementing a series of healthy habits:
- It is advisable to practice any type of sport at least four times a week (at least 30 minutes). An exercise as simple as walking is one of the best allies to combat premenstrual syndrome.
- It is also advisable to perform yoga or pilates. Among other benefits of pilates and yoga, for example, help relieve muscle tension – especially back and neck, promote relaxation and release stress. Precisely the stress is a factor that worsens the symptoms of premenstrual syndrome.
- Check your food and reduce, as much as possible, the consumption of food and exciting drinks, such as coffee, tea, cocoa, carbonated beverages and cheese.
- If the premenstrual syndrome is accompanied by fluid retention it is advisable to avoid the consumption of salt or foods with hidden salt, such as sausages, in the days before the period. A good ally, infusions and eating more diuretic foods, such as pear or asparagus.
- Sleeping well also helps. Sleep is fundamental; hence we must pay attention to sleep hygiene. In the days leading up to the period, it is common to have trouble falling asleep. These days, take a glass of warm milk before bedtime, a food rich in tryptophan, an essential amino acid that produces niacin and serotonin, which is attributed the action to promote sleep.
- Avoid anti-inflammatory drugs, as these can affect woman’s renal health. Just taking two drugs a day for several days a month can increase the risks.