Most women experience Premenstrual syndrome (PMS) at some point in time in their life. The period is a natural part of women's life. PMS signals the nearing of a monthly period cycle for women that her monthly cycle is near. If PMS affects you too, do read on; here we will talk about a few ways to manage it.
What is PMS?
PMS is a condition in which women experience physical and psychological disturbance, just before the start of their periods. The noticeable change in mood, bloating, irritation, anger, acne, etc. preceding the menstrual cycle, can be PMS. It is a group of changes that affects you in your day to day lives. Most women witness at least one sign of PMS every month about a week before their period is to start. It is the frequency that differs from woman to woman.For some women, for some women, it might be so extreme that they have to consult a doctor and for some, it could be just manageable. Once the period starts, it goes away.
Symptoms of PMS:
- Rapid mood swings
- Weight gain
- Over sensitivity
- Sleep disturbances
- Appetite changes
What causes PMS?
Well, there is no concrete reason for the PMS because of its wide-ranging symptoms but few major components that contribute to it and they are:
Constant change in hormones: Hormonal imbalance plays an important role in PMS but, disappears with pregnancy and menopause.
Fluctuation in serotonin levels: Serotonin is a neurotransmitter, which helps to regulate mood, behavior, appetite, sleep, memory, and sexual desire. Thus, change in serotonin levels is one of the core reasons that trigger PMS.
How long does PMS last?
It differs among women. Most women experience the symptoms for several days in the week prior to the period. But symptoms of PMS typically start after ovulation, which is the mid-point in the menstruation.
PMS Treatment :
By taking a few steps, women can defiantly have PMS relief. Yoga and adopting a healthy lifestyle is defiantly going to help in reducing PMS.
Yoga for PMS:
Regular yoga practice not just boosts metabolism but it also helps in lifting the mood. It also acts as a stress-buster and encourages deep relaxation.
1. Ardha matsyendrasana:
For performing ardha matsyendrasana, sit on the floor in an open leg position. Bent your right leg and tuck it under the left thigh. Then bend your left leg so your foot is flat on the floor. Now With your left hand placed flat behind you for support, place your right hand on your left knee and rotate your body to the left. Hold this for 5-10 breaths. And repeat on the other side.
Asana benefits: This asana massages internal organs and relaxes the abdominal organs. It lubricates these body parts that aren't so happy during this time period.
3.Cat pose or bidalasana
Round your spine toward the ceiling, keep your shoulders and knees in position. Release your head toward the floor. Inhale, coming back to a neutral position on your hands and knees.
While performing this asana, there is a chance that you may feel uncomfortable because your top may ride up. To avoid that, you can try a yoga T-shirt. It comes with A Draw chord at the bottom side, which you can adjust according to your needs. That ensures your T-shirt is in a place and you can try any move easily with worrying about anything now.
Asana benefits: The cat pose, which increases the flexibility of your spine and is also known to relieve tension as well as improves digestion.
Lie on your stomach and place your forehead on the floor. Now lift your upper body part upwards. Hold for 5-7 breaths and then relax.
Asana benefits: As you stretch your back, it helps in strengthening the spinal column. The pose tones the legs, shoulders and gluteal muscles. Apart from this, it also helps to decrease stress and other emotional symptoms of PMS.
4. Setu Bandha Sarvangasana
Lie down on your back with your bent knees and feet flat on the floor. Then press down with your feet and lift your hips. Your hands can be along your sides or clasped underneath you. Expand your chest as you breathe for 5-7 breaths.
Asana benefits: It stimulates the abdominal organs and thyroid, it can also cool down your mind. It is highly beneficial in dealing with the mental and physical challenges of PMS.
For this posture, you will need comfortable bottom wear in which you can perform yoga with great ease. Cotton yoga pants are highly recommended. It comes with a very lightweight fabric and design provides a hassle-free movement. It also comes in 3 different colors.
5. Butterfly or Titli asana:
Sit down in a Padma asana pose. Keep your shoulders down and bent outwards. Now joint your feet together facing one another. Also, your toes and your heels must be in proper alignment. Hold your toes with your palm. Start flipping your thighs.
Asana benefits : This asana helps to reduce PMS related discomfort and pain. It is a very nice stretch for stress relief. And, it stimulates the reproductive and digestive organs.
6. Upavistha Konasana:
Sit down in the dandasana or the staff pose. Now bend your torso back, a little on your hands and now, lift and open your legs, around at 90 degrees angle. You may press your hands against the floor. Push your buttocks forward. Try to slightly widen the leg a little more. Rotate your thighs outward and press them against the floor ensuring that the knee caps face straight up. When you are in this position, bring your hands forward between the legs and maintain your arms strong. Continue the push forward on each exhalation until you are comfortable with the stretch in the backs of your legs. Stay in the position for a minute.
Asana benefits: This is one of the best asanas for PMS because it does not just strengthen your body but prevent major issues like anxiety, stress, mood swings and depression. It actually relaxes and calms your brain.
Sit with the legs extended position in front. Then bend your knees and the legs drop to the left. The left inner ankle should rest in the arch of the right foot. Now Twists The upper torso to the right as the right-hand rests on the floor behind the body. The left-hand rests palm up on the outer right thigh. Turn your head to gaze over the right shoulder. To complete the asana, switch it to both sides.
Asana benefits: This massages the abdominal organs. It is great way to reduce your backache, which usually happens before and during the periods. It improves overall digestion system and it helps in relieving stress
A yoga mat is recommended for performing yoga asanas. Our Yoga Mat Carry strap can help you take your mat to your yoga sessions hassle free.
Pranayam: Best exercise for instant calm
1. Anulom Vilom:
Close your eyes and sit in Padmasana position and rest your hands on your knees. Close the right nostril with the right thumb. Inhale slowly through the left nostril, inhale the oxygen as much as you can. Now remove your thumb from your right nostril, and exhale. When you exhale use your middle finger to close your left nostril then inhale with our right nostril and remove the thumb from the right nostril then exhale. Concentrate on your breathing. Repeat this process for 5 minutes.
Benefits: One of the best ways to reduce PMS is to perform Anulom Vilom on a daily basis. It is extremely powerful method to overcome negative thoughts. So, it will automatically reduce anger and uneasiness. It is also a great way to fight depression, anxiety, and stress.
2. Udgitha Pranayama or Om Chanting
When OM is chanted as pranayama, it is called the Udgitha Pranayama. The ideal time to chant Om is morning. Try to sit in a very calm place without any distractions. To do this, close your eyes and take some deep breaths. Now take deep inhale, while exhaling begins chanting "OM". Continue this practice for 10-12 chants.
Benefits: Chanting Om gives immense peace to your mind and soul. Not just that, it also relieves tension, anger, anxiety and sleep-related issues. Which is extremely necessary to fight PMS.
Change in lifestyle:
Unhealthy food Habits like excessive use of Salt, Caffeine, and Sugar will create negative effect on PMS relief. Avoid or quit smoking, consuming alcohol and drugs. Adopting healthy food choices will help you during PMS.
This article is written by the TRUEREVO editorial team. TRUEREVO makes functional sportswear for men & women & focuses on running, training & sports apparel. Check it out at https://truerevo.in/ .
Image credits : https://www.yogajournal.com