Lifestyle Interventions

Key habits and remedies to improve PMS:

Complex carbohydrate diet

Carbohydrates, or carbs, are one of the main nutrients found in food and drinks. Our body breaks down carbohydrate into glucose which is the main source of energy for our body’s cells, tissues, and organs. A carbohydrates diet includes:

• Whole-grain foods: Brown rice, whole-wheat pasta, whole-grain bread, quinoa, oats, and buckwheat noodles are good choices.

• Fresh fruits and vegetables: These are especially fiber-rich when eaten unpeeled.

• Beans and legumes: These include kidney beans, peas, and lentils.

Habit 1: Complex Carbohydrate Diet

Regular Exercise

Low-impact workouts are recommended during periods. It includes:

1. Walking

2. Light cardio

3. Low volume strength training

4. Yoga

5. Stretching

Habit 2: Regular Exercise

Deep breathing exercise

Deep breathing, also known as diaphragm breathing is a breathing technique in which a person takes slow, deep, and even breaths through diaphragm. This practice allows more oxygen to reach the bloodstream.

Remedy 1: Deep Breathing Exercises

Progressive muscle relaxation

Progressive muscle relaxation exercise is a relaxation technique in which a person first tenses and then relaxes different muscles of the body which relieve tension and induce a relaxing response.

Remedy 2: Progressive Muscle Relaxation

Heat therapy

Heat therapy refers to applying a heat pad, or a hot water bottle around the pelvic region to reduce PMS symptoms like menstrual cramps and back pain.

Remedy 3: Heat Therapy

What NOT to do if you are experiencing PMS

1. Avoid alcohol consumption

• Analyzing 19 previously published studies of alcohol and PMS, researchers found that risk for PMS risk was 45% higher in women who reported drinking than in non-drinkers¹.

• Alcohol increases the production of both estrogen and testosterone in the body which in turn worsen PMS symptoms resulting in mood swings and irritability.

• Alcohol interferes with sleep as well leading to low energy levels.

• Alcohol impacts prostaglandins that worsen period cramps.

1. Smoking should be avoided during periods

• Nicotine present in cigarettes worsen PMS symptoms as it causes hormonal imbalance leading to depressed mood, irritability, sleep deprivation, and extreme painful cramps.

• Smoking causes irregular menstrual cycles².

1. Avoid excess stress during periods

• During stress, our body releases adrenaline, estrogen, and prostaglandins continuously. Excessive production of estrogen and prostaglandins in the body during periods makes the uterus tighten up more, which results in more muscle tension and, thus, there is more pain. Increased adrenaline levels result in reduced blood flow to the body, resulting in cramps^3,4.

• Chronic stress also causes our body to release more cortisol, a stress hormone. This cortisol makes the body go in a fight and flight mode, and all other essential functions are limited. This situation can cause symptoms such as anxiety and depression, headaches, digestion problems, and trouble sleeping, and thus worsens PMS⁵.

References

1. Fernández MDM, Saulyte J, Inskip HM, Takkouche B. Premenstrual syndrome and alcohol consumption: a systematic review and meta-analysis. BMJ Open. 2018 Apr 16;8(3):e019490. doi: 10.1136/bmjopen-2017-019490.

2. Qin LL, Hu Z, Kaminga AC, Luo BA, Xu HL, Feng XL, Liu JH. Association between cigarette smoking and the risk of dysmenorrhea: a meta-analysis of observational studies. PLoS One. 2020 Apr 15;15(4):e0231201. doi:10.1371/journal.pone.0231201.

3. National Institutes of Health. Prior stress could worsen premenstrual symptoms, NIH study finds [Internet]. Bethesda (MD): National Institutes of Health; 2010 Aug 23. Available from: https://www.nih.gov/news-events/news-releases/prior-stress-could-worsen-premenstrual-symptoms-nih-study-finds

4. Rahmasari VD, Sukmawaty NIP. The relationship between stress and the occurrence of dysmenorrhea: A literature review. World J Adv Res Rev. 2023;20(3):1341–5. Available from: https://doi.org/10.30574/wjarr.2023.20.3.2579​:contentReference[oaicite:0]{index=0}

5. Herrera AY, Nielsen SE, Mather M. Stress-induced increases in progesterone and cortisol in naturally cycling women. Neurobiol Stress. 2016 Feb 11;3:96–104. doi: 10.1016/j.ynstr.2016.02.006. PMID: 27981182; PMCID: PMC5146195. Available from: https://doi.org/10.1016/j.ynstr.2016.02.006​:contentReference[oaicite:0]{index=0}