6 Common Habits that can Make PMS Suddenly Worse
Keeping track of your monthly periods can help you prepare for menstruation, as well as help you detect problems with your female health if you experience missed periods or irregularities. But if you suffer from premenstrual syndrome or PMS, you probably don’t need to keep close track of your monthly periods, since PMS symptoms can alert you to when your period is about to arrive. If you have severe PMS symptoms, it’s possible that one or more of your lifestyle habits could be making your PMS suddenly worse.
About severe PMS symptoms
PMS can either trigger minor symptoms that don’t interfere with your life or severe PMS symptoms that affect your physical, emotional, and mental well-being. PMS can cause irritability, depression, mood swings, cramping, bloating, migraines, acne, and more. Know one or more of your lifestyle habits can make your PMS suddenly worse. Six common habits that can worsen PMS:
- You consume too much caffeine
- You’re not physically active
- You smoke
- You’re consuming excess sodium
- You’re not managing stress effectively
- You don’t get enough sleep
1. You consume too much caffeine
Caffeine may be effective at helping you stay alert and awake, but can increase anxiety and irritability. Plus, caffeine can interfere with your sleep patterns, and make you feel on edge. Limit your caffeine intake on a daily basis, and consider swapping out coffee, soda, and energy drinks for green tea, which has less caffeine.
2. You’re not physically active
Exercise offers countless health benefits that can help you combat and relieve bad PMS symptoms of a sudden. Exercise improves circulation and blood flow, naturally improves your mood, and helps regulate your hormones. Increase your physical activity level, and exercise regularly to lessen PMS symptoms.
3. You smoke
Smoking inhibits blood flow and circulation. Poor circulation leads to hormonal imbalance which can affect your estrogen and progesterone levels and thus worsen PMS. Stop smoking as soon as possible, or get help from a smoking cessation program if you experience problems with quitting.
4. You’re consuming excess sodium
Water binds to sodium, which means consuming too much sodium can make PMS suddenly worse with bloating and water retention. Avoid adding table salt to your meals, and avoid processed foods that contain high sodium levels. Instead, eat a higher amount of fruits and vegetables to help flush sodium and waste from your body and relieve bloating.
5. You’re not managing stress effectively
Stress is a normal part of life. However, suffering from long-term stress without relief increases your body’s cortisol levels while throwing other hormones off-balance. Find new ways to manage stress more effectively doing things that help you relax. Try yoga, meditation, deep breathing, relaxing in a warm bath, or separating yourself from people and other activities that tend to stress you out. This can help lessen those bad PMS symptoms all of a sudden.
6. You don’t get enough sleep
Sleep deprivation increases your stress level and interferes with healthy hormone balance. Lack of sleep can also interfere with your hunger, emotions, and mental clarity. Improve your sleeping environment as needed so you can get a great night’s sleep, and eliminate problems that contribute to a poor night’s sleep.
If you’re still experiencing PMS symptoms after making healthy lifestyle changes, make an appointment with your gynecologist to discuss other possible treatments. Together, you and your doctor can identify the source of PMS, and work on developing an effective treatment plan.
Do you suffer from PMS and want relief from monthly symptoms? The board-certified physicians at Women’s Care offer comprehensive, board-certified gynecologic care, including annual preventative exams, and treatment for menopause and other gynecologic conditions.
If you suffer from severe PMS, schedule an appointment with Women’s Care for help with managing and treating your PMS symptoms.