For women menstruation is a loyal friend of each month, there will never be refused if the œtamuâ â € €? come. However troublesome, if there are symptoms of Pre Menstrual Syndrome (PMS) or, on the engagement pain usually in the form of pain, bloating eneg or before menstruation itself.
Pre-menstrual syndrome is a cluster of symptoms that appear between 1 to 14 days before the menstrual period and usually stop when menstruation begins. Symptoms are usually characterized by physiological complaints that affect all systems of the body as well as psychological symptoms that trigger mental and emotional problems, such as irritability, feeling less confident or more severe depression approaching. Women in the gestational age range, ie between 25 â € "45 years of the most susceptible to this disorder. For the cause of PMS itself is not known for certain, but it is known is PMS no relationship with hormonal changes (an increase in the hormone estrogen suddenly cause hormonal imbalances in the body)
Symptoms of PMS
Psychological:
Symptoms are associated with psychological typically marked behavioral changes such as feeling sensitive, irritable or angry, anxious, restless, prone to crying, uncomfortable mood, fatigue, depression, irritability, lack of confidence, nervousness, confusion, difficulty concentrating, Sexual appetite changes, sleep disturbances.
Physical:
 • Pain in the breast, sometimes swollen
 • Abdominal bloating, abdominal cramps and nausea
 • Backs and heat pain, joint pain, stiffness and neck tension, headaches
 • The growth of acne (especially in the area of T)
 • Irregular heartbeat and palpitations, shortness of breath
 • Diarrhea or constipation
 • Appetite especially salty / savory and sweet rose.
Overcoming PMS
PMS is not a disease. But only periodic disturbances that come along with menstruation itself. PMS symptoms usually disappear after menstruation comes, but let the pain to 10-14hari before menstruation comes, you are certainly very disturbing activities. For that, it needs a way to cope with these symptoms, try the following tips;
 • Begin sport. Needless to heavy-weight, fairly mild exercise such as walking, cycling, swimming, or gymnastics at home. Get used to do it regularly (3 times a week for 20-30 minutes). Exercise is good for muscles and joints and reduces the accumulation of fluid in your body.
 • Perform a low-fat diet, it can help, how; reduce salt and sugar but choose foods that are high in protein and fiber to help reduce excess estrogen, also overcome breast swelling.
 • Avoid foods and drinks that contain caffeine, alcohol and nicotine.
 • Drink up to 8 glasses of fluid every day
 • Increase consumption of foods rich;
- Fiber: fruits, vegetables, nuts, and grains
- Vitamin B6: fresh fish, tuna, liver, nuts, brown rice, avocado, banana
- Zinc: liver, shellfish, salmon, chicken, shrimp
- Calcium: soy, tempeh, tofu, anchovies
- Magnesium: raw salad greens, apples, seafood, soy
 • To change a disturbed night's sleep, try to take a nap at least 30 minutes.
 • Keep your body can relax. Lalukan relaxation as breathe deeply, soak in warm water, listening to songs with a gentle rhythm, yoga.
Make sure your body and your mind is quiet and comfortable, during times of PMS, to help
reduce the symptoms that interfere.
