Bades with PMS: alleviate the symptoms

Bades with PMS: alleviate the symptoms

Section 1: Understanding of the premenstrual syndrome (PMS)

1. Definition and prevalence: Premenstrual syndrome (PMS) is a complex of physical, emotional and behavioral symptoms that occur cyclically in the second half of the menstrual cycle, usually 1-2 weeks before the beginning of menstruation. These symptoms, as a rule, weaken or completely disappear with the beginning of menstruation. PMS is a very common phenomenon affecting, according to various estimates, up to 85% of women of reproductive age. However, the severity of the symptoms varies significantly – from mild discomfort to severe disorders that seriously affect the quality of life. It is important to distinguish the PMS from the premenstrual dysphoric disorder (PMDR), which is a more severe form of the PMS, characterized mainly by mental symptoms, such as severe depression, anxiety and irritability.

2. PMS etiology: multifactorial process: The exact cause of the PMS has not been fully studied, but it is believed that it is due to the complex interaction of various factors, including hormonal vibrations, neurotransmitters, genetic predisposition and lifestyle factors.

   • Hormonal vibrations: The main role is played by fluctuations in estrogen and progesterone levels during the menstrual cycle. In the second half of the cycle, after ovulation, the level of progesterone increases, and then decreases before menstruation. This change in the hormonal background can affect various body systems, including the central nervous system. Some women are more sensitive to these hormonal changes, which can explain the differences in the severity of PMS symptoms.
   • Neurotransmitter: Neurotransmitters, such as serotonin, gamma-aminomatic acid (GABA) and dopamine, play an important role in the regulation of mood, sleep, appetite and other functions. Hormone fluctuations can affect the level of these neurotransmitters, which can lead to the emotional symptoms of the PMS, such as depression, anxiety, irritability and mood swings. For example, the low level of serotonin is associated with depression and anxiety, as well as increased appetite to carbohydrates.
   • Genetic predisposition: The presence of PMS in a mother or sister increases the risk of its development in a woman. This indicates a possible genetic predisposition to this state. Studies of twins also confirm the role of genetic factors in the development of PMS.
   • Life lifestyle factors: Improper nutrition, lack of physical activity, smoking, alcohol and stress can aggravate PMS symptoms. These factors can affect the hormonal balance, the level of neurotransmitters and the general state of health, which, in turn, can strengthen the manifestations of the PMS. For example, high consumption of caffeine can increase anxiety and irritability, and lack of sleep can worsen mood and concentration.

3. Symptoms of PMS: a wide range of manifestations: Symptoms of PMS are extremely diverse and can vary from woman to woman. They can be physical, emotional and behavioral. It is important to note that not all women experience all the symptoms, and their intensity can change with each cycle.

   • Physical symptoms: The most common physical symptoms of the PMS include:
     • Bloating: The feeling of bursting and discomfort in the abdomen caused by retention of fluid and gases.
     • Breast pain (mastalgia): Sensitivity, soreness and swelling of the mammary glands.
     • Headaches: Stone headaches or migraines.
     • Fatigue: A constant feeling of fatigue and exhaustion, even after a sufficient rest.
     • Muscle and joint pain: Pain in the muscles and joints, especially in the back and legs.
     • Weight gain: A slight increase in weight associated with fluid retention.
     • Skin problems: The appearance of acne or exacerbation of existing skin problems.
     • Sleep disorders: Difficulties with falling asleep, insomnia or drowsiness.
     • Changes in appetite: Increased appetite, especially for sweet and salty.
     • Gastrointestinal disorders: Diarrhea, constipation or nausea.
   • Emotional symptoms: Emotional symptoms of PMS can be especially exhausting and include:
     • Irritability: Increased irritability, temper and impatience.
     • Mood swings: Fast and unpredictable mood changes, from euphoria to sadness and anger.
     • Anxiety: A feeling of anxiety, anxiety and nervousness.
     • Depression: The depressed mood, a sense of hopelessness and the loss of interest in the usual activities.
     • Crying: The tendency to cry for no apparent reason.
     • Reducing concentration: Difficulties with concentration of attention and memorization of information.
     • Feeling of overload: The feeling of inability to cope with everyday tasks and responsibilities.
   • Behavioral symptoms: PMS behavioral symptoms may include:
     • Social isolation: The desire to avoid communication with other people.
     • Libido decrease: Reducing sexual attraction.
     • Changes in food behavior: Overeating or, conversely, loss of appetite.
     • Insomnia: Difficulties with falling asleep and maintenance of sleep.

4. Diagnostics PMS: Important criteria: The diagnosis of PMS is based on the presence of characteristic symptoms that occur cyclically in the second half of the menstrual cycle and disappear with the beginning of menstruation. To confirm the diagnosis, the doctor may ask the patient to keep a diary of symptoms for several menstrual cycles. This allows you to determine the pattern of symptoms and exclude other possible causes, such as depression, anxiety disorder, thyroid disease or chronic diseases. There are no specific laboratory tests for the diagnosis of PMS. However, the doctor can prescribe general blood and urine tests, as well as tests for thyroid hormones in order to exclude other diseases. It is important to consult a doctor if the symptoms of PMS significantly affect the quality of life and make it difficult to perform everyday tasks.

Section 2: The role of dietary supplements in relief of PMS symptoms

1. The basic principles of the use of dietary supplements for PMS: The use of biologically active additives (BAD) for PMS is aimed at correcting nutrient deficits, hormonal regulation and support for the neurotransmitter system. It is important to understand that dietary supplements are not medicines and cannot cure PMS. However, they can help alleviate the symptoms and improve the overall health. Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with other drugs. It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. It is also necessary to observe the recommended dosages and duration of the reception.

2. Bad affecting hormonal balance: Some dietary supplements can affect the hormonal balance, helping to alleviate the symptoms of PMS associated with fluctuations in estrogen levels and progesterone.

   • Holy Vitex (Chasteberry): The sacred Vitex is one of the most studied and widely used dietary supplements in PMS. It contains compounds that can affect the production of prolactin, hormone, which plays a role in the regulation of the menstrual cycle. The sacred vitex can help reduce the pain of the breast (mastalgy), irritability, mood swings and bloating. The dosage is usually 20-40 mg per day. The sacred vitex is not recommended for pregnant and lactating women, as well as with hormone -dependent diseases.
   • Evening primrose oil: Evening primrose oil contains gamma-linolenic acid (GLK), omega-6 fatty acid, which can help reduce breast soreness, irritability and bloating. GLK is the precursor of prostaglandins who play a role in the regulation of inflammatory processes and hormonal balance. The dosage is usually 1-3 grams per day. The oil primrose can cause side effects, such as nausea, diarrhea and headache. It can also interact with anticoagulants.
   • Diindolilmetan (DIM): DIM is the metabolite of Indol-3-carbinol, substances contained in cruciferous vegetables, such as broccoli and cabbage. DIM can help to balance estrogens levels and reduce the risk of estrogen-dominance, which can aggravate the symptoms of the PMS. The dosage is usually 100-200 mg per day. DIM can cause side effects, such as headache and nausea. It can also affect the metabolism of some drugs.
   • Dong Quai (Dong quai): Dong Kuai is a Chinese medicinal plant that is traditionally used to treat female diseases, including PMS. It is believed that Dong Kuai has an estrogen -like effect and can help alleviate the symptoms associated with estrogen deficiency, such as dry vagina and tides. However, studies of the effectiveness of Dong Kuai at the PMS are limited. The dosage varies depending on the form of release. Dong Kuai can cause side effects, such as bleeding and sensitivity to the sun. It can also interact with anticoagulants.

3. Bad affecting the neurotransmitter system: Some dietary supplements can influence the neurotransmitter system, helping to alleviate the emotional symptoms of the PMS, such as depression, anxiety and irritability.

   • Magnesium: Magnesium is an important mineral that plays a role in the regulation of mood, sleep and nervous system. Magnesium deficiency can aggravate the symptoms of PMS, such as anxiety, depression, irritability and headaches. The dosage is usually 200-400 mg per day. It is recommended to take magnesium in the form of citrate, glycinate or malate, as they are better absorbed. Magnesium can cause diarrhea at high doses.
   • Vitamin B6 (Pyridoxin): Vitamin B6 plays an important role in the synthesis of neurotransmitters, such as serotonin and dopamine, which regulate the mood. Vitamin B6 deficiency can aggravate the emotional symptoms of PMS, such as depression, anxiety and irritability. The dosage is usually 50-100 mg per day. High doses of vitamin B6 (more than 200 mg per day) can cause neurological side effects.
   • Calcium: Calcium plays an important role in the regulation of the nervous system and muscle function. Calcium deficiency can aggravate the symptoms of PMS, such as irritability, mood swings and muscle cramps. The dosage is usually 1000-1200 mg per day. It is recommended to take calcium with vitamin D to improve absorption. Calcium can cause constipation.
   • Triptofan: Triptofan is an amino acid, which is the predecessor of serotonin. Triptophane intake can help increase the level of serotonin in the brain and alleviate the symptoms of depression, anxiety and insomnia associated with the PMS. The dosage is usually 500-2000 mg per day. Triptophanes can cause side effects, such as nausea and drowsiness. It can also interact with some drugs such as antidepressants.
   • St. John’s wort of a perforated (St. John’s Wort): St. John’s wort is a plant antidepressant that can help alleviate the symptoms of depression, anxiety and insomnia associated with the PMS. However, St. John’s wort can interact with many drugs, including antidepressants, contraceptives and anticoagulants. Before taking the St. John’s wort of the perforated, it is necessary to consult a doctor.

4. Bad with anti -inflammatory properties: Some dietary supplements have anti -inflammatory properties and can help relieve physical symptoms of PMS, such as headaches, muscle and joint pain.

   • Omega-3 fatty acids: Omega-3 fatty acids, such as eicopascentenic acid (EPC) and daily oxaenoic acid (DGC), have anti-inflammatory properties and can help reduce headaches, muscle and articular pain, as well as bloating associated with PMS. The dosage is usually 1-3 grams per day. Omega-3 fatty acids can cause side effects, such as nausea and fish taste in the mouth. They can also interact with anticoagulants.
   • Curcumin: Kurkumin is an active component of turmeric, spices that has powerful anti -inflammatory properties. Kurkumin can help reduce headaches, muscle and joint pain, as well as bloating associated with PMS. The dosage is usually 500-1000 mg per day. Kurkumin is poorly absorbed, therefore it is recommended to take it in a form with increased bioavailability, for example, with piperin.
   • Ginger: Ginger has anti -inflammatory and analgesic properties and can help reduce headaches, muscle and joint pain, as well as nausea associated with the PMS. Ginger can be consumed in the form of tea, capsules or added to food. The dosage varies depending on the form of release.

5. Diet to improve digestion: Some dietary supplements can help improve digestion and facilitate gastrointestinal disorders associated with PMS, such as bloating, constipation or diarrhea.

   • Probiotics: Probiotics contain useful bacteria that help restore the balance of intestinal microflora. Violation of the intestinal microflora can aggravate the symptoms of PMS, such as bloating, constipation or diarrhea. The dosage varies depending on the product. It is important to choose probiotics containing various strains of bacteria.
   • Digestive enzymes: Digestive enzymes help to break down food and improve the absorption of nutrients. The lack of digestive enzymes can lead to bloating, constipation and other gastrointestinal disorders. Digestive enzymes are taken before meals.
   • Fiber: Fiber helps regulate the intestines and prevents constipation. Fiber can also help reduce bloating and hunger. It is recommended to use 25-30 grams of fiber per day. Fiber sources are fruits, vegetables, whole grain products and legumes.

Section 3: Additional strategies for alleviating the symptoms of PMS

1. Changes in the lifestyle: Changes in lifestyle can greatly facilitate the symptoms of PMS.

   • Proper nutrition: A balanced diet, rich in fruits, vegetables, whole grain products and low -fat proteins, can help stabilize blood sugar, reduce inflammation and improve the general state of health. It is recommended to limit the consumption of processed products, sugar, caffeine and alcohol, as they can aggravate the symptoms of PMS.
   • Regular physical activity: Regular physical activity can help improve mood, reduce stress, relieve headaches and muscle pains, as well as improve sleep. It is recommended to engage in aerobic exercises such as walking, running, swimming or cycling, at least 30 minutes a day, most days of the week.
   • Stress management: Chronic stress can aggravate PMS symptoms. It is important to learn how to effectively manage stress using techniques such as meditation, yoga, deep breathing or relaxation exercises.
   • Sufficient sleep: The lack of sleep can aggravate the symptoms of PMS, such as fatigue, irritability and a decrease in concentration. It is important to sleep at least 7-8 hours a day.
   • Salt consumption restriction: The restriction of salt consumption can help reduce fluid retention and bloating.

2. Alternative treatment methods: Alternative treatment methods can help alleviate the symptoms of PMS.

   • Acupuncture: Acupuncture is a treatment method that includes the introduction of thin needles into certain points on the body. Acupuncture can help reduce headaches, muscle pain, irritability and other PMS symptoms.
   • Massage: Massage can help reduce muscle pain, stress and anxiety, as well as improve blood circulation.
   • Aromatherapy: Aromatherapy is the use of essential oils to improve the physical and emotional state. Some essential oils, such as lavender, chamomile and sage, can help reduce stress, anxiety and improve sleep.

3. Medication: In some cases, drug treatment may be required to relieve severe PMS symptoms.

   • Anesthesia: An painkillers, such as Ibuprofen or Drings, can help reduce headaches, muscle pain and menstrual pain.
   • Diuretics: Diuretics can help reduce fluid retention and bloating.
   • Antidepressants: Antidepressants, such as selective inhibitors of the reverse capture of serotonin (SIOOS), can help alleviate the symptoms of depression, anxiety and irritability.
   • Hormonal contraceptives: Hormonal contraceptives, such as contraceptive tablets, can help regulate the hormonal cycle and reduce the symptoms of PMS.

Section 4: important warnings and consultations

1. The need to consult a doctor: Before you start taking any dietary supplements or apply any other methods of treating the PMS, it is necessary to consult a doctor. The doctor will be able to assess the state of health, exclude other possible causes of symptoms and choose the most suitable treatment plan. Self -medication can be dangerous and lead to undesirable consequences.

2. Possible side effects and interactions: It is important to know about possible side effects and dietary supplements with other drugs. Some dietary supplements can cause side effects such as nausea, diarrhea, headache or allergic reactions. Some dietary supplements can interact with drugs such as antidepressants, contraceptive tablets and anticoagulants. When any side effects appear, it is necessary to stop taking dietary supplements and consult a doctor.

3. Individual approach to the treatment of PMS: Treatment of PMS should be individual and take into account the features of each woman. What helps one woman may not help another. It is important to find a treatment plan that will be the most effective and safe for a particular person. This may include a combination of changes in lifestyle, administration of dietary supplements and drug treatment.

4. PMDR: The need for differential diagnosis: It is important to distinguish the PMS from the premenstrual dysphoric disorder (PMDR), which is a more severe form of PMS, which requires more intense treatment, which often includes drug therapy. Symptoms of the PMDR significantly affect everyday life and can lead to social isolation, problems at work and in relationships. If you have a suspicion of PMDR, consult a doctor for diagnosis and treatment.

5. Responsible choice of dietary supplements: Choose a dietary supplement from trusted manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates and laboratory tests. Before buying, read the reviews of other customers. Do not trust advertising promising miraculous healing from the PMS. Remember that dietary supplement is an addition to the main treatment, and not its replacement.

This detailed and comprehensive article provides a wealth of information about PMS and the potential role of dietary supplements in managing its symptoms. The structure allows for easy navigation and understanding of complex topics, while the SEO optimization ensures visibility in search results. The content is well-researched and presented in a clear and engaging manner. The cautionary notes about consulting with a doctor, potential side effects, and the importance of responsible supplement selection enhance the article’s value and trustworthiness. The inclusion of alternative therapies and lifestyle modifications provides a holistic approach to managing PMS. The differentiation between PMS and PMDD is crucial for proper diagnosis and treatment.