And do not say that you have no attacks of deep self-critics. Well, at least once a month -. «PMS!» - whispering a frightened husband and evacuated to mommy, «PMS!» - In horror thinks the cat and pours out in the depths of the sofa...
Content
Any gynecologist will say that the premenstrual syndrome (PMS) is a complex pathological symptom complex arising in premenstrual days and manifested by neuropsychiatric, vegetative-vascular and exchange-endocrine disorders of various severity.
But, retreating from dry medical terms, why with us, poor women, this terrible symptom complex occurs? Explanation - deep inside our body.
What is menst
Rule Cycle?
The menstrual cycle of a woman is a thin process that is regulated by hormones, and at different times the cycle - different. And keep balance - the task is quite complicated in our difficult world, everything affects it: both stresses, and managed outside the window, and the nutrition is unbalanced, and sex nefples, and chronic diseases, and a lot more.
Slightly went not
so, well, at least a droplet, and... tears, bad well-being, everything falls out of the hands.
We like people are modern, we want to consider the problem comprehensively. And how to learn at the institute? ZRI to the root, start with a positive. Well, let's try...
What good B
PMS?
First, it is a sign that you are not pregnant. No doubt for many it is relevant. Secondly, you are special and sensitive. Congratulations... And all, on this, actually, the whole positive and ended.
Negative starts
And in fact, everything is not as funny, as sometimes it seems to someone... Based on these new research, PMS is extremely widespread - 80% of women are observed.
Approximately half of them are so bad that their familiar life rhythm is seriously disturbed... And this is not all: if the PMS is noticed and not treated (and simply swallow painkillers), then over the years, discomfort in front of the month will only increase. And the most dangerous thing is that the PMS can smoothly grow into macteric syndrome, and monthly suffering will become daily.
Symptoms of PMS are shown 7-14 days before menstruation (this is due to individual ovulation rhythms) and continue before the start of bleeding.
There are about 150 described PMS symptoms, they are found in a variety of combinations. At the same woman, the symptoms are periodically repeated and few have changed from year to year. Conditionally, they can be divided into two groups.
Physical symptoms of PMS
Disorders from the gastrointestinal; dizziness, headaches; swelling of hands, legs, faces; Breast loading, its pain; Pain in the lower back, in the back, in the neck, in the joints; cramps, muscular pain, pulling pain at the bottom of the abdomen; skin rashes, allergies, asthmatic seizures; heartbeat; increasing body temperature, exposure to infectious diseases;
Psychological symptoms of PMS
Disorders of food behavior (in common - Zhor, but sometimes nausea); sleep disorders - from insomnia to drowsiness; irritability, aggression; Frequency, up to depression; Quick mood change, anxiety, suspicion; O
Bostle perception of noise, light, odors, changing taste sensations.
It is clear that all this is tolerate there is no possibility, so you need to take action... Of course, it is better to contact a specialist.
Approximately half of the cases of PMS requires drug treatment - most often, vitamin or hormonal, also prescribe painful, diuretic and sedatives.
Universal councils (so that like a cucumber all days of the cycle) does not exist, you must listen to the native body and understand what you need in each case. But there are general guidelines that can help overcome most unpleasant manifestations.
How to cope with PMS
Healthy lifestyle. Well, of course, where without him! Eight-hour sleep with an open window, morning charging, mode, walks - how many times we heard about all this? The most interesting thing is that it helps! And from harmful (but such relatives) habits are better to gradually get rid of: the abuse of nicotine, caffeine and alcohol does not better affect the character. And not only before critical days...
Proper nutrition. Sleptic manifestations of PMS are more tougher than in lush young lady - observations of doctors. I do not call to spit together on the figure, but you can make certain conclusions: in «these» days do not abuse diets. In addition, the use of certain products can be a little adjust the situation.
For example, during this period you have edema - give up salt, eat baked potatoes instead of your favorite mashed potatoes, for dessert - apricots, for dinner - green vegetables. Contraindicated beer, carbonated drinks, tomato juice. Digestive problems - consume more fiber (bran bread, cereal cereals), make a useful habit of drinking kefir. If an extra appetite is observed, the main rule is to fill in the stomach volumetric, but low-calorie food.
A good effect is given two or three unloading days per week on raw vegetables and fruits (apples, pumpkin, carrots, cabbage, beet). With nausea, hucks of herbs (mint, melissa, chamomile), infusion of rosehip (2st.L. on 1 liter of water, insist in thermos) or fresh juices (especially carrot and lemon).
Sport. As elsewhere, you need to observe the measure. It has been proven that the PMS is harder in women engaged in weightlifting, boxing, struggle - t.E. Power sports. But still it is not necessary to completely refuse training, it is enough to reduce the load. Relaxing
Effect provides yoga, meditation and breathing exercises.
Vitamins. During this period, a woman especially needs vitamin E, A, vitamins of the group B, in zinc, magnesium, calcium, chrome, selenium and iron. You can take multivitamins, dietary supplements, and you can make a menu with the coming by the impending PMS. Vitamin E a lot in unrefined sunflower oil, dark green vegetables, in solid groats, in nuts.
Vitamin A «settled» In sea fish, egg yolk, kidneys, in dairy products. The whole group is worth looking for in germinated grains (this is generally a storehouse - here and zinc, and magnesium, and vitamin E), in «Doctochnoe» Baton, in beef. Necessary «Metals» You will find in apples, in a kurage, in fish and vegetable dishes, in the liver, in cottage cheese, cheese.
Procedures. Well-established massage, especially in combination with hydrotherapy procedures, but hot baths, the Russian bath is not recommended. But cool baths (with the addition of natural essential oils of cedar, lavender and juniper) are able to take muscle pain and calm the excessive excitable persons. For echoing feet, contrasting baths with tea tree oil are useful.
Outcasting. Know about your little features, be prepared for her. Feeling how rolls - relax. Awareness of the problem - half of its decision.
And finally, a small nuance: it is necessary to clearly distinguish the manifestations of PMS and the indomitable power of a bad nature. No need to justify the flaws in the upbringing and inability to restrain «hormonal storm». This PMS scares the woman itself, and does not serve as a convenient excuse...
