From weakness to low back pain, from tension to weight gain, from bloating in the breasts to headaches, from depressive mood to difficulty in concentrating… Premenstrual syndrome, known as 'premenstrual tension syndrome' in society, is a common problem for many women. It is seen in 4 out of every 3 women of reproductive age, and although it is rare, it can occur in dimensions that can negatively affect the quality of life. Premenstrual tension syndrome, which causes many physical and emotional complaints in women, can actually be overcome comfortably with some precautions. Acıbadem Dr. Sinasi Can (Kadıköy) Hospital 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, good quality sleep and a healthy diet are the most important precautions to be taken.
However, Assoc. Dr. Şafak Yılmaz Baran said, “In this case, various treatment methods such as hormonal treatments or antidepressant drugs are resorted to, since the measures will not be sufficient. 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. Acıbadem Dr. Sinasi Can (Kadıköy) Hospital Gynecology and Obstetrics Specialist Assoc. Dr. Şafak Yılmaz Baran talked about 10 effective methods against premenstrual syndrome; made important recommendations and warnings.
Regular exercise is very important!
In large-scale studies; The benefits of different types of exercise on premenstrual tension syndrome, especially aerobic exercises of 8-12 minutes, 3 times a week, for an average of 30-60 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. Exercising also contributes to weight loss, provides 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, which 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 volume (more than 15 cigarettes per day) smoking was shown to be more associated with this syndrome. It was also determined that excessive, early or long-term alcohol consumption was also associated with premenstrual tension syndrome.
Do not overdo the 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 says, "Methods such as avoiding excessive calorie diet, limiting tea, coffee and alcohol consumption, using exercise and relaxation techniques, and prolonging sleep time when feeling sleepy or tired will be beneficial in increasing sleep quality."
Relax your muscles
Relaxation techniques such as meditation, yoga, pilates, progressive muscle relaxation technique, hypnosis and bio-feedback help relieve premenstrual tension syndrome by reducing the stress and anxiety of daily life. There are also studies showing that relaxation techniques reduce abdominal bloating, edema, breast tenderness and abdominal cramps.
Don't do heavy diets
Long periods of hunger, heavy diets for weight loss and one-way eating habits negatively affect premenstrual tension syndrome. Therefore, it is very important that you give up these wrong habits.
Drink lots of water!
Consumption of sufficient amount of fluid ensures the fluid and electrolyte balance of the body, thus regulating both the hormonal balance and the nerve pathways, relieving the complaints of premenstrual tension syndrome. Therefore, make it a habit to drink 2-2.5 liters of water a day.
Vitamin and mineral supplements
Vitex agnus castus (chaste tree) supports the alleviation of premenstrual tension syndrome by acting as a dopamine agonist and reducing FSH and prolactin hormone levels. It is also stated that calcium supplementation is partially beneficial. The data on the benefits of vitamins A, D, E and zinc are not sufficient. Providing the information that "Studies on magnesium supplementation are also contradictory", Assoc. Dr. Şafak Yılmaz Baran said, “Therefore, the indiscriminate use of these vitamin and mineral supplements is not correct. Although some studies have shown positive effects on hormone balance and serotonin levels; “The only agent proven to be beneficial is the vitex agnus castus plant,” he says.