What is PMS Management?
Premenstrual Syndrome (PMS) is a group of signs and symptoms experienced by women just before their monthly cycle. This PMS usually begins approximately 7-10 days before the onset of periods. Almost 70% of women in their reproductive age experience PMS symptoms. These are worsened in the late 40s as there is a transition towards menopause.
Modern medicine does not have any specific examinations to confirm the diagnosis of PMS or any medications which target the root cause, but Ayurveda has categorized and described PMS based on Prakriti and Dosha imbalance. There are mainly three types of Prakriti, namely, Vata, Pitta, and Kapha. Women of each Prakriti have dominant dosha imbalance which causes different PMS symptoms, and they can be effectively managed by understanding the root cause.
Vata
- Mood swings
- Forgetfulness
- constipation
- sleep deprivation
- cramps and aches
Include a diet rich in carbohydrates, essential fats, sweet foods, milk products during PMS symptoms. Getting enough rest, sound sleep for at least 7-8 hours is helpful. Regular self-body massage with warm sesame oil is also beneficial to relieve the symptoms. Yoga asanas such as Bhujanasana (Cobra pose) are recommended.
Pitta
- Anger
- Irritability
- faster metabolism leading to increase in appetite
- excessive sweating and feeling hot
- loose stools
The inclusion of fresh fruits such as oranges, watermelon, muskmelon, pomegranate, coconut water is helpful to reduce the heat. Soaked chia seeds also are beneficial. Avoiding excess contact with direct sunlight and traveling to hot areas will be helpful. Pranayama especially Sheetli variation will be useful during PMS.
Kapha
- Heaviness in the abdomen,
- bloating,
- tender breasts,
- slow digestion,
- lethargy.
Cardio exercises such as aerobics, brisk walk, swimming, cycling, and running are useful to balance Kapha. A diet rich in fiber such as salads, psyllium, etc is useful to improve bowel movement. Herbal teas such as ginger tea, green tea can boost metabolism and digestion during PMS. Avoiding sleeping during the daytime is useful to reduce Kapha.
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