Are you having a hard time every month with symptoms of PMS?
Premenstrual Syndrome (PMS) refers to a group of physical, emotional, and behavioral symptoms that occur in the days or weeks leading up to menstruation. The symptoms vary from person to person and can range from mild to severe, often affecting daily activities.
Causes of PMS:
Hormonal Fluctuations:
PMS is primarily caused by changes in hormone levels, particularly estrogen and progesterone, during the second half of the menstrual cycle (luteal phase). These hormones can influence neurotransmitters like serotonin, which impacts mood and emotions.
Serotonin Levels:
Serotonin, a brain chemical that regulates mood, sleep, and appetite, can decrease in response to hormonal changes. Low serotonin levels can lead to PMS symptoms such as mood swings, irritability, and fatigue.
Genetic Factors:
Some women are genetically more susceptible to PMS due to inherited sensitivity to hormone fluctuations.
Diet and Lifestyle:
Poor diet, lack of exercise, stress, and inadequate sleep can worsen PMS symptoms. Diets high in sugar, salt, caffeine, or alcohol may contribute to bloating, mood swings, and fatigue.
Underlying Conditions:
Women with pre-existing conditions like depression, anxiety, or thyroid disorders may experience more severe PMS symptoms.
Symptoms of PMS:
1. Physical Symptoms:
Bloating: Fluid retention can cause abdominal bloating and discomfort.
Breast tenderness: Hormonal changes may lead to swollen and sore breasts.
Headaches or migraines: Hormonal fluctuations can trigger headaches in some women.
Fatigue: A lack of energy and feeling tired or exhausted are common.
Cramps: Abdominal cramps may occur before or during the onset of menstruation.
Digestive issues: Constipation or diarrhea can occur in some women.
Back pain: Lower back pain is a frequent complaint before menstruation.
2. Emotional and Behavioral Symptoms:
Mood swings: Emotional ups and downs, ranging from irritability to crying spells, are common.
Anxiety or tension: Many women experience heightened feelings of anxiety or nervousness.
Depression: Sadness or a sense of hopelessness may arise during PMS.
Irritability or anger: Short temper or feeling more easily frustrated than usual.
Difficulty concentrating: Trouble focusing or "brain fog" is common.
Changes in sleep patterns: Insomnia or needing more sleep than usual.
Appetite changes: Cravings for certain foods (often salty or sweet) or a loss of appetite.
Duration of PMS Symptoms:
Symptoms typically begin 1 to 2 weeks before menstruation and usually subside once the period starts. However, for some women, the symptoms may persist into menstruation.
Now, what can we do to help ourselves through all these changes which happens every month?
Can we help our daughters understand these symptoms better?
Can we hope to help them choose healthier options going forward?
It all begins from our own choices; will we continue or change our habits?
Can we question our accepted beliefs, attitudes and work towards positive period belief patterns?
I firmly believe we can.
We can start by making small, consistent changes in our Lifestyle, diet, and Stress relief choices.
We can add one cycle of Pranayama daily; we could drink Hormone balancing Teas instead of coffee; We could practice Viparita Karani (Legs-up-the-wall) Asana daily. We can talk about PMS in front of our families and friends, we can normalize that having periods is as usual as having a cough or a cold.
Chandra Bhedana Viloma Pranayama (Left Nostril Breathing)
Description: Chandra Bhedana Pranayama, or Left Nostril Breathing, focuses on activating the Ida Nadi, associated with the moon and the parasympathetic nervous system. It has a cooling and calming effect, making it perfect for bedtime. Practicing this pranayama helps quiet the mind, reduces anxiety, and induces a state of relaxation, which aids in restful sleep.
Technique:
Sit in Sukhasana or any meditative posture with a straight back.
Use your right thumb to gently close your right nostril.
Inhale deeply through the left nostril only, slowly and calmly.
After the inhalation, close the left nostril using your ring finger and exhale through the right nostril.
Continue to inhale only through the left nostril and exhale through the right, keeping the breath smooth and controlled.
Practice this for 5-10 minutes before going to bed.
How Chandra Bhedana Helps with PMS:
Reduces Anxiety and Irritability: PMS often brings heightened emotional sensitivity. By activating the Ida Nadi (the lunar channel), Chandra Bhedana promotes calmness, reduces stress, and stabilizes mood swings.
Soothes Physical Symptoms: PMS-related symptoms like bloating, abdominal discomfort, and headaches may be alleviated through this cooling practice, which helps regulate the nervous system and lowers physical tension.
Balances Hormones: The gentle and controlled breathing in Chandra Bhedana can have a balancing effect on the endocrine system, which may help reduce PMS symptoms.
Here are two Ayurvedic teas that can help alleviate PMS symptoms by balancing hormones, reducing bloating, and calming the mind.
1. Ginger, Turmeric, and Fennel Tea
This tea is a combination of herbs known for their anti-inflammatory, digestive, and calming properties, which can be beneficial during PMS.
Ingredients:
1 teaspoon fresh grated ginger (or ½ teaspoon dried ginger powder)
½ teaspoon turmeric powder
1 teaspoon fennel seeds
1 teaspoon honey (optional)
2 cups water
Preparation:
Boil 2 cups of water.
Add the ginger, turmeric, and fennel seeds to the boiling water.
Let it simmer for 5-7 minutes.
Strain the tea and add honey if desired.
Drink warm, 1-2 times a day.
Benefits:
Ginger is known for its anti-inflammatory properties, which can reduce cramps and bloating.
Turmeric helps in balancing hormones and has strong anti-inflammatory benefits, relieving PMS-related discomfort.
Fennel is effective in reducing bloating and promoting digestion, while also helping to alleviate menstrual cramps.
2. Cinnamon, Chamomile, and Cardamom Tea
Ingredients:
1 small cinnamon stick (or ½ teaspoon cinnamon powder)
1 teaspoon dried chamomile flowers (or 1 chamomile tea bag)
2-3 crushed cardamom pods (or ¼ teaspoon ground cardamom)
1 teaspoon honey (optional)
2 cups water
Preparation:
Boil 2 cups of water.
Add the cinnamon and crushed cardamom pods to the boiling water.
Let it simmer for 5 minutes.
Remove from heat, add the chamomile flowers or tea bag, and let it steep for another 5 minutes.
Strain the tea and add honey if desired.
Drink warm, especially in the evening to soothe PMS symptoms.
Benefits of Cardamom:
Aids digestion: Cardamom helps relieve bloating and indigestion, which are common during PMS.
Mood-enhancing: Its aromatic properties can help uplift the mood and reduce irritability.
Anti-inflammatory: Cardamom has anti-inflammatory properties that may help reduce cramps and physical discomfort.
This tea is a perfect blend for addressing PMS symptoms like mood swings, bloating, and cramps while providing a calming effect.
Viparita Karani (Legs Up the Wall Pose)
Viparita Karani, or Legs Up the Wall Pose, is a gentle restorative yoga posture where you lie on your back with your legs extended vertically against a wall. It is one of the most effective and accessible yoga poses for relieving both physical and emotional symptoms associated with PMS.
How to Do Viparita Karani:
Find a wall: Sit sideways next to a wall with your hips as close as possible to it.
Swing your legs up: Gently swing your legs up the wall as you lower your back and head to the floor. Your lower back should rest comfortably against the floor, and your legs should be extended straight up.
Adjust for comfort: Place a folded blanket or cushion under your hips and lower back for extra support if needed.
Relax: Rest your arms by your sides, palms facing up, or place them on your belly to deepen the relaxation. Close your eyes and breathe deeply.
Stay in the pose: Remain in this position for 5-15 minutes, focusing on slow, steady breaths.
Release slowly: To come out of the pose, bend your knees and roll to one side before gently sitting up.
Benefits of Viparita Karani for PMS:
Reduces Menstrual Cramps:
The gentle inversion allows blood to flow away from the pelvis, relieving pressure and reducing cramping. This posture can also stretch the lower back and ease abdominal tension, which are common areas of discomfort during PMS.
Improves Circulation and Reduces Bloating:
Elevating the legs promotes better blood circulation and helps reduce fluid retention, which can alleviate the bloating and heaviness associated with PMS. The position also allows for improved lymphatic drainage, helping flush out toxins and excess fluids.
Calms the Nervous System and Reduces Stress:
Viparita Karani activates the parasympathetic nervous system, which induces a state of relaxation and calmness. It helps balance the mind, reducing stress, anxiety, and irritability, which are common emotional symptoms of PMS.
Alleviates Fatigue:
By reversing the effects of gravity, this pose gives your body a chance to rest and recharge. It helps combat the fatigue and low energy levels that often accompany PMS.
Relieves Headaches and Mood Swings:
The gentle inversion promotes blood flow to the brain, helping relieve headaches and mental fog. This increased circulation can improve mood stability and reduce emotional fluctuations.
Improves Digestion:
The relaxation aspect of Viparita Karani encourages better digestion and can ease PMS-related digestive issues like constipation, bloating, or diarrhea.
Increase Calmness : You can combine this pose with deep, slow breathing to maximize its calming effect.
Adding a gentle eye pillow or soothing music can help enhance relaxation.
Viparita Karani is a great practice during PMS as it requires little effort, yet it offers a wide range of benefits for both physical and emotional well-being.
Can you add any of these to your daily / monthly routine to support your body and mind?
I do hope you will :)
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