From weakness to low back pain, from tension to weight gain, from bloating in the breasts to headaches, from depressive mood to difficulty concentrating... Premenstrual syndrome, known as 'premenstrual tension syndrome' in the society, is a common problem for many women. It is seen in 3 out of every 4 women of reproductive age, and although it is rare, it can occur in dimensions that can negatively affect the quality of life. Gynecology and Obstetrics Specialist Assoc. Dr. Şafak Yılmaz Baran talked about 10 methods against premenstrual syndrome; He made important suggestions and warnings. Gynecology and Obstetrics Specialist Assoc. Dr. Şafak Yılmaz Baran stated that approximately 90 percent of women of reproductive age have mild premenstrual tension syndrome and said, "If there is no severe picture, changes to be made in lifestyle and eating habits can make significant contributions to alleviating the syndrome. Regular exercise, quality sleep and a healthy diet are the most important precautions to be taken.” Dr. Şafak Yılmaz Baran said, “In this case, since the measures will not be sufficient, various treatment methods such as hormonal treatments or antidepressant drugs can be applied. In addition, vitex agnus castus (Chassis tree) also acts as a dopamine substance and is beneficial in premenstrual syndrome. In addition, it may be necessary to resort to methods such as vitamin B6, vitamin D, vitamin E, magnesium and zinc supplements. Regular exercise is very important! In large-scale studies; The benefits of different types of exercise on premenstrual tension syndrome, especially aerobic exercises of 30-60 minutes, 3 times a week, for an average of 8-12 weeks were revealed. By increasing endorphin levels, exercise helps regulate progesterone and estrogen synthesis, thus balancing hormonal irregularity, which is considered one of the main causes of premenstrual tension syndrome. Exercise also contributes to weight loss, promotes socialization and reduces depressive mood.
Avoid stressful situations. In the event of stress, the hormones cortisol and aldosterone are released in our body. In the studies carried out; It has been shown that the release of these stress hormones increases especially 2 weeks before the onset of menstruation. At the same time, stress increases sympathetic activity in the body and this
causes uterine contractions and menstrual pain. Therefore, any activity you will do to reduce stress will contribute to the reduction of the physical and psychological symptoms of premenstrual tension syndrome. Quit smoking and alcohol. Smoking and alcohol consumption increase the symptoms of premenstrual tension syndrome by changing sex steroid hormone levels and/or affecting serotonin/dopamine activities. In studies; Long-term (more than 3-5 years) or high (more than 15 cigarettes per day) cigarette use was shown to be more associated with this syndrome. It has also been determined that excessive, early or long-term alcohol consumption is also associated with premenstrual tension syndrome.
Do not exaggerate coffee and tea. In the studies carried out; It has been shown that the consumption of caffeine, especially in high doses, increases the symptoms of premenstrual tension syndrome. Gynecology and Obstetrics Specialist Assoc. Dr. Şafak Yılmaz Baran states that insomnia, irritability and breast tenderness are observed more in excessive caffeine consumption, and says, “Therefore, daily excessive consumption of beverages such as coffee and tea containing caffeine should be avoided.” Watch out for oil, sugar and salt! Consumption of high-calorie, fatty, refined sugar, frozen or high-salt foods and sugary drinks as little as possible contributes to the reduction of premenstrual tension syndrome. Assoc. Dr. Şafak Yılmaz Baran, pointing out that excessive salt consumption causes an increase in edema in the body, gives the information that "Excessive consumption of carbohydrate foods in addition to excessive salt also reduces serotonin in the body and is effective in premenstrual syndrome". Ensure sleep pattern In premenstrual tension syndrome, depressive mood causes psychomotor retardation; It can cause sleep problems such as insomnia, sleeping too much, waking up frequently and not being able to sleep. Gynecology and Obstetrics Specialist Assoc. Dr. Şafak Yılmaz Baran, “Avoiding excessive calorie diet, tea, coffee and alcohol Methods such as limiting ol consumption, using exercise and relaxation techniques, and prolonging sleep time when feeling sleepy or tired will be beneficial in increasing sleep quality.
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