Managing premenstrual syndrome; The tips and tricks

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Recently I decided to carry out an experiment -with my body- hoping for a positive and observable result, which I hoped would be reproducible by those who need it for a less painful and much bearable period. However, to anyone interested, you must first realize that consistency is much needed in this case as in the case of any efficiently proven therapy -even on days when you do not feel like it-. But before I go into these steps I would like to introduce the topic "managing premenstrual syndrome".

In my previous post titled premenstrual syndrome I summarized the different symptoms accompanying this condition, and most of these symptoms are commonly seen in menstruating women/ladies/girls, but what good is pointing out the problem without providing a solution if available.

Just like the vast majority of women who suffer from premenstrual syndrome ranging from mild to severe symptoms, I am also a victim -although on the moderate side- but even at that I believed that the Idea of our menstrual cycle being more pain and less bearable wasn't what we should hold as a norm. So I indulged myself in finding out ways to curb these symptoms and acquire more "pain-free" days in a month.

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In a bid to prove its efficacy, I proceeded to practicalizing these tips and tricks and penned down those that produced a significant positive result, and they include;

Identifying your symptoms

One of my favorite things to do is journaling, so this wasn't so hard for me to adapt. Keeping track of your cycle should also include any symptoms accompanying each phase of your cycle as it also helps in identifying any changes or abnormalities that may appear in any future cycles. So take note of your symptoms - new symptoms may appear at different cycles- and watch out for anything out of the ordinary to report to your doctor if need be.

Tip. Also keeping track of your cycle and its symptoms can be done using certain apps that can be downloaded on your google or App Store for those who find writing a bit tedious, I use the Lily app (this is not an advertisement).

Prioritize self-care

Unlike the first step, this didn't come easy -and is still a struggle- to me as I found my schedule to be really busy and didn't find much time to focus on myself, but perhaps this is the big step you need -like I needed- to improve your your health and enjoy a better cycle. Self care consists of dieting, exercise and rest, especially as one approaches the menstruation phase to ease the symptoms that comes with it. Eat smaller and more frequent meals to avoid bloating and in addition to that avoid eating heavy foods at night, eat less salty, sugary or fatty foods and more of complex carbohydrates, also avoid taking caffeinated beverages and alcohol. Also engage in frequent light exercise at least 20 to 30 minutes -or as much time as you can carve out- , the good news is this mustn't be on a daily basis but at least 2 to 3 times a week should do the trick. Incorporation of frequent exercise into your daily or weekly routine helps in reducing bloating and pain that may experienced during your period, also it helps to keep on within a healthy weight range. Lastly, get enough rest during this period to help relieve stress and provide a more positive mood by maintaining proper hormonal balance, you can also incorporate yoga or any meditation exercise of your choice.

Tip. For me lying on my side or in a fetal position during my period helps to relieve pain and avoid getting stained.

Use of medications

Although I am one to prioritize natural remedies over the use of medications we cannot rule out cases that require the need of over the counter pain relief medications -NSAIDS- to aid in reducing these painful symptoms, or anti depressants in cases of severe mood disturbances - but only based off the prescription of a doctor-, as well as other supplements such as calcium, magnesium, omega 3 and 6 - also found in foods e.g. soya beans, salmon- and herbal remedies.

Trick. Taking hot beverages -non-caffeinated- during my periods has also proven effective in easing pain and sometimes helps with my mood -as sometimes I like to be dramatic and pretend its bougie-.

These three steps have helped me a lot in managing my premenstrual syndromes and although these symptoms may still appear, I have observed a notable -positive- difference between my recent cycles and those prior to this. The cramping isn't as serious and I am much more in control of my mood by focusing on things that help alleviate any negative feeling.

So I hope you would incorporate at least 2 -if not all- of these steps moving forward as your cycles progresses and I do hope to get feedbacks or any additional steps that has been of help to you.

Until next time, do have a lovely day.

Compliments of the season.

Tip. My next post would be about self-actualization as a means of empowering women to become the best version of themselves, especially when it feels like we loose so much of ourselves for our families.

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