Author:

By – Dr. Farha Fatima

• PMS occurs in the 2nd half of your period, after ovulation but before menstruation, when progesterone levels are high, and estrogen levels are low. This has a negative effect on dopamine. It pulls the dopamine effect down. Hence, your motivation falls, mood changes, and you can even have body aches.
• 80% of indian females have one or more symptoms of PMS – Anxiety, irritability, bloating, depression, mood swings, tiredness, breast pain, and lack of sleep. Out of these people, 20% have Severe forms of symptoms needing medical help.

How to Improve:

• Reduce stress,
• Reduce sugar
• Reduce salt from your diet
• No Smoking
• At least 7-8 hours of sleep per day
• Shift from a sedentary to an active lifestyle
• Consume foods rich in vitamins, especially B6 or pyridoxine, vitamin D, calcium, and magnesium.
• Taking 10,000 steps per day can shift your Dopamine levels up and progesterone levels down.
• Consume a fibre-rich diet, fruits, nuts, and seeds.
• Do stress-busting activities, which make you happy.
• Consume adequate water.
• Ginger tea and turmeric can be helpful.
• If your symptoms are severe, consult your gynecologist