Here are some advice for the days leading up to your period that could relieve the uncomfortable symptoms that come with it. What are these advice? Follow this article with us to find out.
Most women suffer from pain and other side effects as a result of hormonal changes during the menstrual cycle , and there are many ways that help alleviate this, but is it possible to follow some procedures before menstruation to reduce the symptoms associated with it? To learn some advice before your period, keep reading this article with us:
Tips before your period
It is possible to reduce the symptoms experienced by the majority of women before, during, and after the menstrual cycle by following some advice and practises. Here are some advice for before the menstrual cycle:
1. Recognize your mental state more when you're on your period.
The days of your menstrual cycle can be tracked manually or with the aid of applications. In the days leading up to your period, it is wise to keep a journal of your emotions and mental health. This will help you avoid tension and pressures before your period and try to relax with a massage.
2. Exercise
An advice given before menstruation is to increase serotonin levels, which will heighten feelings of comfort and happiness. Exercise, such as walking, and sun exposure are two natural ways to do this.
3. Do stress-relieving exercises
You should try to lower your cortisol levels in order to lessen the feeling of pressure and tension before your period. You can do this by engaging in certain exercises, such as the following:
- Yoga exercises.
- Meditation practice .
- Get a good night's sleep.
- Practice deep breathing and muscle relaxation.
4. Ensure that you consume a nutritious and balanced diet.
One of the pre-menstrual tips is to eat some healthy foods, such as the following. Women may experience some symptoms prior to the start of menstruation, and choosing a balanced diet can greatly help to relieve these symptoms.
- Consume foods high in vitamin and calcium, like yoghurt, milk, and salmon.
- Drinking plenty of water will aid digestion and lessen bloating, so be sure to do so.
- Consume a variety of fruits and vegetables to give your body the vitamins it needs and to fight fatigue and exhaustion.
- Make sure to choose whole grains and complex carbohydrates because they help to reduce mood swings.
- To strengthen the blood before menstruation and prevent anaemia, consume iron-rich foods like red meat.
Things it is recommended to avoid before menstruation
You should avoid the following because they have a negative effect on your health and may make your PMS symptoms worse:
- Coffee can interfere with your ability to sleep, so try to cut back on your daily intake or avoid it altogether.
- To lessen bloating and chest pain, stay away from fast foods that are highly salted and sweetened.
- Avoid processed grains like white bread because they change your serotonin levels and make you more prone to stress and depression.
What do you expect before your period?
Following our discussion of some premenstrual cycle tips, we will now discuss some symptoms that may appear before the period and are linked to the so-called premenstrual syndrome. Typically, these symptoms can be treated by adhering to the premenstrual cycle tips that we previously mentioned, but they may also be accompanied by other symptoms that call for a medical evaluation in order to receive the proper treatment, such as the following:
- Inability to focus and difficulty sleeping.
- severe joint and muscle pain that may be accompanied by a headache and exhaustion.
- abdominal flatulence and weight gain brought on by fluid retention
- severe mental state changes like stress, depression, and mood swings.