Bades with PMS: get rid of unpleasant sensations

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Bades with PMS: get rid of unpleasant sensations

PMS: A multiplicated problem

Premenstrual syndrome (PMS) is a complex of physical, psychological and emotional symptoms that occur in the luteal phase of the menstrual cycle, usually 1-2 weeks before the beginning of menstruation. The severity and spectrum of manifestations of the PMS vary from a woman to a woman, having a significant impact on the quality of life. According to estimates, up to 75% of women of reproductive age experience certain symptoms of PMS.

PMS symptoms: wide range of manifestations

PMS symptoms are diverse and can include:

  • Physical symptoms:
    • The soreness of the mammary glands (mastodinia)
    • Bloating
    • Headaches
    • Fatigue
    • Changes in appetite (craving for sweet, salty)
    • Fluid and swelling delay
    • Pain in muscles and joints
    • Slide problems
    • Acne
  • Psychological and emotional symptoms:
    • Irritability
    • Mood swings
    • Depression
    • Anxiety
    • Voltage
    • Smokeness
    • Difficulties with concentration
    • Feeling of depression
    • Aggression
    • Social isolation

Causes of PMS: Complex Complex of Factors

The exact cause of the PMS has not been fully studied, however, it is believed that hormonal vibrations play the key role, especially the change in estrogen and progesterone levels in the luteal phase of the cycle. Other factors contributing to the development of PMS include:

  • Neurotransmitter: Changes in the levels of serotonin, dopamine and gamma-aminomatic acid (GABA) in the brain can affect the mood, appetite and sleep.
  • Deficiency of vitamins and minerals: The lack of certain nutrients, such as vitamin D, vitamin B6, calcium and magnesium, can aggravate the symptoms of the PMS.
  • Genetic predisposition: The presence of PMS in close relatives can increase the risk of developing this syndrome in a woman.
  • Life: Improper nutrition, lack of physical activity, smoking and alcohol abuse can worsen the symptoms of PMS.
  • Stress: Chronic stress can affect the hormonal balance and aggravate the symptoms of the PMS.
  • Inflammation: Some studies show the relationship between the inflammation and the severity of the symptoms of the PMS.

Diagnosis of PMS: Assessment of symptoms and exclusion of other conditions

The diagnosis of PMS is usually made on the basis of a diary of symptoms, which a woman leads during several menstrual cycles. It is important to fix not only the type of symptoms, but also their intensity and time of appearance. In addition, the doctor may prescribe additional examinations to exclude other conditions that can cause similar symptoms, such as:

  • Thyroid diseases
  • Depression
  • Alarm disorders
  • Endometriosis
  • Irritable bowel syndrome (SRK)
  • Migries

Bad as support for PMS: overview of popular options

Biologically active additives (dietary supplements) can be a useful addition to an integrated approach to facilitating PMS symptoms. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of PMS, but they can help replenish the deficiency of nutrients and support the normal functioning of the body. Before taking any dietary supplements, it is recommended to consult a doctor in order to exclude contraindications and possible interactions with other drugs.

1. Vitamin B6 (pyridoxin): the key to the hormonal balance and mood

Vitamin B6 plays an important role in the metabolism of neurotransmitters, such as serotonin, dopamine and gamut, which affect mood, sleep and appetite. Studies have shown that vitamin B6 can help reduce PMS symptoms, such as depression, irritability, anxiety and pain of the mammary glands.

  • The mechanism of action: Vitamin B6 is involved in the synthesis of neurotransmitters, improving the transmission of nerve impulses and contributing to mood stabilization. It can also affect hormonal balance, reducing prolactin levels, which can cause pain in the mammary glands.
  • Recommended dosage: The recommended dosage of vitamin B6 to alleviate the symptoms of PMS usually 50-100 mg per day. It is important not to exceed the dosage, since high doses of vitamin B6 can cause side effects, such as neuropathy.
  • Side effects: In rare cases, high doses of vitamin B6 can cause neuropathy (nerves damage), which manifests itself in numbness and tingling in the hands and legs.
  • Contraindications: Caution should be observed when taking vitamin B6 to people with kidney and liver diseases.

2. Calcium: decrease in symptoms and improvement of bone density

Calcium is important for the health of bones, but it also plays a role in the regulation of the nervous system and muscle function. Studies have shown that calcium supplements can help reduce PMS symptoms, such as irritability, anxiety, bloating and headaches.

  • The mechanism of action: Calcium is involved in the transmission of nerve impulses and muscle contraction. It is assumed that calcium deficiency can enhance nervous tension and muscle cramps, which leads to a deterioration in PMS symptoms.
  • Recommended dosage: The recommended dosage of calcium to alleviate the symptoms of PMS is usually 1000-1200 mg per day. For better absorption, it is recommended to take calcium in separated doses of food.
  • Side effects: When taking high doses of calcium, side effects can occur, such as constipation, bloating and nausea. Long -term intake of high doses of calcium can increase the risk of kidney stones.
  • Contraindications: Caution should be observed when taking calcium to people with kidney diseases, hyperparathyroidism and hypercalcemia.

3. Magnesium: muscle relaxation and tension removal

Magnesium plays an important role in many biochemical processes in the body, including regulation of the nervous system, muscle function and blood sugar. Magnesium deficiency can aggravate the symptoms of PMS, such as irritability, anxiety, headaches, muscle cramps and bloating.

  • The mechanism of action: Magnesium has a relaxing effect on the muscles and the nervous system. It helps to reduce muscle cramps, headaches and nervous stress associated with PMS. Magnesium also participates in the regulation of blood sugar, which can help reduce the craving for sweets during the PMS.
  • Recommended dosage: The recommended dosage of magnesium to alleviate the symptoms of the PMS is usually 200-400 mg per day. For better absorption, it is recommended to take magnesium in the form of citrate or glycinate.
  • Side effects: When taking high doses of magnesium, side effects can occur, such as diarrhea, nausea and cramps in the abdomen.
  • Contraindications: Caution should be caused when taking magnesium to people with kidney diseases, bradycardia and myastenia.

4. Vitamin D: mood regulation and improvement of overall well -being

Vitamin D plays an important role in bone health, immune system and mood regulation. Vitamin D deficiency can aggravate the symptoms of PMS, such as depression, anxiety and fatigue.

  • The mechanism of action: Vitamin D affects the production of serotonin, neurotransmitter, which plays an important role in the regulation of mood. Vitamin D deficiency can lead to a decrease in serotonin level and mood worship. Vitamin D also plays a role in the immune function, which can be impaired during the PMS.
  • Recommended dosage: The recommended dosage of vitamin D to alleviate the symptoms of PMS depends on the level of vitamin D in the blood. Before taking vitamin D, it is recommended to take a blood test to the level of 25-hydroxyvitamin D (25 (OH) D) and consult a doctor to determine the optimal dosage. It is usually recommended to take 1000-2000 IU vitamin D per day.
  • Side effects: When taking high doses of vitamin D, side effects can occur, such as nausea, vomiting, weakness and increased urination. Long -term intake of high doses of vitamin D can increase the risk of kidney stones.
  • Contraindications: Caution should be observed when taking vitamin D people with hypercalcemia, hyperparathyroidism and sarcoidosis.

5. Omega-3 fatty acids: anti-inflammatory effect and improvement

Omega-3 fatty acids, such as eicopascentaenoic acid (EPK) and daily oxaenoic acid (DGC), have anti-inflammatory properties and play an important role in the health of the brain. Studies have shown that the supplements of omega-3 fatty acids can help reduce the symptoms of PMS, such as depression, anxiety, irritability and pain of the mammary glands.

  • The mechanism of action: Omega-3 fatty acids have an anti-inflammatory effect, reducing the level of inflammatory cytokines that can aggravate the symptoms of PMS. They also affect the function of the brain and the transmission of nerve impulses, which can improve mood and reduce anxiety.
  • Recommended dosage: The recommended dosage of omega-3 fatty acids to alleviate the symptoms of the PMS is usually 1000-2000 mg per day containing at least 500 mg of EPK and DGK.
  • Side effects: When taking high doses of omega-3 fatty acids, side effects can occur, such as stomach disorder, nausea and fishing.
  • Contraindications: Caution should be observed when taking omega-3 fatty acids for people with blood coagulation and taking anticoagulants.

6. Vitex Extract of the sacred (Agnus Cactus): regulation of hormones and relief of symptoms

The sacred Vitex (Agnus Cactus) is a medicinal plant that is traditionally used to treat female hormonal disorders, including PMS. It contains substances that can affect the production of prolactin and other hormones that regulate the menstrual cycle.

  • The mechanism of action: Vitex The sacred affects the pituitary gland, regulating the production of luteinizing hormone (LH) and follicle -stimulating hormone (FSH). This can lead to a decrease in prolactin level and improve the balance of estrogen and progesterone.
  • Recommended dosage: The recommended dosage of the Sacred Vitex extract to alleviate the symptoms of the PMS is usually 20-40 mg per day. To achieve the effect, it may take several months of regular reception.
  • Side effects: In rare cases, the lignial vitex extract can cause side effects, such as headaches, nausea, stomach disorder and skin rashes.
  • Contraindications: The extract of the sacred vitex is contraindicated in pregnant and nursing women, as well as people with hormone -dependent tumors.

7. Oil of the evening primrose: a source of gamma-linolenic acid (GLK)

Evening primrose is a source of gamma-linolenic acid (HLC), omega-6 fatty acid, which has anti-inflammatory properties. HLC is involved in the synthesis of prostaglandins, substances that regulate inflammation and pain.

  • The mechanism of action: GLK can help reduce inflammation and pain associated with PMS, such as the soreness of the mammary glands, headaches and bloating.
  • Recommended dosage: The recommended dosage of the oil primrose to alleviate the symptoms of PMS is usually 1000-3000 mg per day, divided into several techniques.
  • Side effects: In rare cases, oil primrose can cause side effects, such as stomach disorder, nausea and headaches.
  • Contraindications: Caution should be observed when taking oil of primrose to evening people with blood coagulation and taking anticoagulants.

8. S-adenosylmetionine: improvement of mood and liver support

S-adenosylmetionine (SAME) is a natural compound that is involved in many biochemical processes in the body, including the synthesis of neurotransmitters and the detoxification of the liver. Studies have shown that SAME can help reduce depression symptoms and improve mood.

  • The mechanism of action: Same is involved in the synthesis of serotonin, dopamine and norepinephrine, neurotransmitters, which play an important role in the regulation of mood. Same also supports the liver function, which plays an important role in hormone metabolism.
  • Recommended dosage: The recommended SAME dosage to alleviate the symptoms of PMS is usually 200-400 mg per day.
  • Side effects: In rare cases, SAME can cause side effects, such as nausea, stomach disorder and headaches.
  • Contraindications: Same is contraindicated in people with bipolar disorder and taking antidepressants.

9. Safran (Crocus sativus): natural antidepressant and improvement

Shafran is a spice obtained from sowing saffron flowers (Crocus sativus). It contains substances that have antidepressant and anti -inflammatory properties. Studies have shown that saffron can help reduce depression symptoms and improve mood.

  • The mechanism of action: Shafran affects the levels of serotonin, dopamine and glutamate in the brain, improving the mood and reducing the symptoms of depression.
  • Recommended dosage: The recommended dosage of saffron extract to alleviate the symptoms of PMS is usually 30 mg per day.
  • Side effects: In rare cases, saffron can cause side effects, such as dry mouth, dizziness and nausea.
  • Contraindications: Shafran is contraindicated in pregnant women.

Important recommendations when receiving dietary supplements at the PMS:

  • Consult a doctor: Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs.
  • Choose quality products: Buy dietary supplements from famous and reliable manufacturers to be confident in their quality and safety.
  • Follow the recommended dosages: Do not exceed the recommended dosages of dietary supplements to avoid side effects.
  • Be patient: The effect of taking dietary supplements may not appear immediately, but after a few weeks or months of regular reception.
  • Keep a diary of symptoms: Keep a diary of symptoms to track the effectiveness of dietary supplements and adjust the dosage if necessary.
  • Combine dietary supplements with other methods: To achieve the best results, combine the use of dietary supplements with other methods for alleviating the symptoms of PMS, such as healthy food, regular physical exercises and stress management.

Alternative methods for alleviating PMS symptoms:

In addition to taking dietary supplements, there are other methods that can help relieve PMS symptoms:

  • Healthy nutrition: Use products rich in fiber, vitamins and minerals. Limit the consumption of salt, sugar, caffeine and alcohol.
  • Regular physical exercises: Regular physical exercises, such as walking, running, swimming or yoga, can help reduce stress, improve mood and relieve physical symptoms of PMS.
  • Stress management: Use stress control methods, such as meditation, yoga, deep breathing or aromatherapy.
  • Sufficient sleep: Try to sleep at least 7-8 hours a day.
  • Thermal procedures: Warm baths or heating pads on the stomach can help reduce pain and cramps.
  • Acupuncture: The acupuncture can help reduce pain, nausea and other symptoms of PMS.
  • Phytotherapy: Some herbs, such as chamomile, Melissa and Valerian, can help reduce anxiety and improve sleep.
  • Psychotherapy: Psychotherapy can help cope with the emotional symptoms of PMS, such as depression and anxiety.
  • Medicines: In severe cases of PMS, the doctor can prescribe drugs, such as antidepressants, contraceptives or diuretics.

The importance of an individual approach:

It is important to understand that there is no universal solution for all women with PMS. The approach to relief of the symptoms of the PMS should be individual and take into account the characteristics of the body of each woman, her symptoms and preferences. The combination of dietary supplements with other methods, such as healthy nutrition, regular physical exercises and stress management, can help achieve the best results and improve the quality of life.

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