UNDERSTANDING PMS AND DIY ACTIVITIES FOR ITS MANAGEMENT

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1 UNDERSTANDING PMS AND DIY ACTIVITIES FOR ITS MANAGEMENT Premenstrual syndrome (PMS) is a condition that affects a woman s emotions, physical health, and behavior during certain days of the menstrual cycle, generally just before her menses. PMS symptoms start five to 11 days before menstruation and typically go away once menstruation begins. The cause of PMS is unknown. However, it is assumed that a change in hormone levels at the beginning of the menstrual cycle may be reason. Levels of estrogen and progesterone increase during certain times of the month. An increase in these hormones can cause mood swings, anxiety, and irritability. The average woman s menstrual cycle lasts 28 days. Ovulation (when an egg is released from the ovaries) occurs on day 14 of the cycle. Menstruation (bleeding) occurs on day 28 of the cycle. PMS symptoms can begin around day 14 and last until seven days after the start of menstruation.

2 Abdominal Bloating Constipation Fatigue Sore Breast Diarrhoea Irritability Acne Headaches Changes in sleep patterns Food Cravings Sensitivity to light or sound Anxiety Depression Mood Swings Emotional Outbursts How to be at ease with PMS You can t cure PMS, but you can take steps to ease your symptoms. If you have a mild or moderate form of premenstrual syndrome, treatment options include: drinking plenty of fluids to ease abdominal bloating eating a balanced diet to improve your overall health and energy level (eat plenty of fruits and vegetables and reduce your intake of sugar, salt, caffeine, and alcohol) taking supplements, such as folic acid, vitamin B-6, calcium, and magnesium to reduce cramps and mood swings sleeping at least eight hours each night to improve fatigue getting plenty of exercise to decrease bloating and improve your mental health You can take pain medication, such as ibuprofen or aspirin, to alleviate muscle aches, headaches, and stomach cramping. You can also try a diuretic to stop bloating and water weight gain. Take medications and supplements only as directed and after speaking with your doctor.

3 Your Future Outlook for PMS PMS symptoms can recur from month to month, but typically go away after the start of the menstruation. A healthy lifestyle and a comprehensive treatment plan can reduce or eliminate symptoms for most women. Some of the beneficial therapies include: Daily exercise Vitamin supplements, such as calcium, magnesium, and vitamin B-6 Caffeine-free diet Individual or group counseling Stress management classes Birth control pills If physical pain, mood swings, and other symptoms start to affect your daily life, or if your symptoms don t go away, you should make a doctor s appointment to have yourself checked for other medical conditions. Keeping a symptom diary is another way to determine if you have PMS. Use a calendar to keep track of your symptoms and menstruation every month. If your symptoms start around the same time each month, PMS is a likely

4 Coping With the Changing Dietary Needs Every season of life brings changes and adjustments to your body. Understanding what is happening will help you take control of your nutrition requirements. Physical changes that affect your diet Metabolism: Every year over the age of forty, our metabolism slows, and often we become less physically active. This makes it even more important to adopt healthy eating and exercise habits to avoid weight gain. Weakened senses: Older adults tend to lose sensitivity to salty and bitter tastes first, so you may be inclined to salt your food more heavily than before even though older adults need less salt than younger people. Use herbs, spices, and healthy oils like olive oil to season food instead of salt. Medications and illness: Some health problems or medications can negatively influence appetite or affect taste, again leading older adults to consume too much sugar or salt. Digestion: Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness and good circulation. Lifestyle changes that affect your diet Loneliness and depression: For some, feeling down leads to not eating and in others it may trigger overeating. Sharing meals with others can also be an effective antidote to loneliness. Reach out to friends or neighbors everyone loves a home-cooked meal and most people who live alone are in the same boat as you. Cooking with others can be a fun way to try out new recipes and deepen relationships. Death or divorce: If you re newly single, you may not be used to cooking or have little enthusiasm for preparing meals for just yourself. However, cooking your own meals can help you take charge of your health. The key to cooking for one is to master a few basic skills and get creative in making meals that work specifically for you. Healthy eating as you age: Creating a healthy diet The key to healthy eating is to focus on the whole, minimally processed food that your body needs as you age food that is as close to its natural form as possible. Our bodies respond differently to different

5 foods, depending on genetics and other health factors, so finding the healthy diet that works best for you may take some experimentation. Fruit Veggies Calcium Grains Healthy fats Protein Break the apple and banana rut and go for colorrich pickings like berries or melons. Aim for 2-3 servings a day. Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as colorful vegetables such as carrots and squash,. Try for 2-3 cups every day. Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale. Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. Because fat is so dense in calories, a little can go a long way in making you feel full and keeping you feeling fuller for longer. Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight (0.5 g of protein per lb. of body weight is close enough).

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