Pre Menstrual Syndrome

PMS has certainly made the women uncomfortable. What is the cause of PMS?

According to some research, before menstruation, women experience changes in hormone levels of estrogen and progesterone. There is also a report that says PMS caused due to decreased serotonin. Serotonin is a brain chemical that makes a good mood. Loss of serotonin can make women feel upset.

Here are some tips to prevent the PSM:

1. Eat lots of fibrous food
If the body is getting enough fiber (30-35 grams), the body will make a bowel movement becomes regular. Excess estrogen in the body that could go wasted with feces. Remember, high estrogen content is a major cause of PMS.

Examples of foods that can be consumed: rice, vegetables, fruit. Avoid eating meat because it contains saturated fat, which can aggravate the symptoms of PMS

2. Avoid excess sugar
Sweet foods and refined carbohydrates like white bread and pasta can inhibit the excretion of estrogen in the body. Eating these foods can lead to buildup estrogen. Women with a high sugar content tend to have PMS symptoms more often than those without (Michael Murray in the encyclopedia of natural medicine)

3. Reduce caffeine
Avoid tea and coffee that contain caffeine, especially if you have sleep disturbances or breast pain.

4. Soybean meal
Soybean contains phytoestrogens that bind estrogen so it can balance estrogen levels. Consuming tofu to reduce the symptoms of PMS.

5. Reduce salty snacks
Salt can make the stomach feel bloated because it can create pressure on the kidneys. If the kidneys are working with heavy, was preventing discharge.

6. Add vitamin B6
Vitamin B6 is good because it includes a diuretic so it helps to reduce the water in the body through urine. Foods that contain vitamin B6 include legumes, fish, grains, cabbage, cauliflower, eggs, seaweed

7. Add magnesium and calcium
PMS women have lower levels of magnesium. As a result, they experience headaches, fatigue, irritability, aches and pains. Magnesium can be obtained from pumpkin seeds, rice, seaweed, seafood, and tofu. Meanwhile, calcium can be obtained from sardines and salmon.

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Many Hollywood celebrities like Jennifer Aniston, or Helena Christiansen have also successfully used this theory. They introduced a system intensifies your workout, the less time you need and prove successful.

“For me the 20 minute cardio sessions a day is enough to get a healthy heartbeat” explains Helena Christiansen.

This theory was further supported by an explanation of the Supervisory Council on Exercise American consumers who recommend ‘brief fitness program’ for those who want to get quick results.

Even the American College of Sports Medicine (ACSM), also confirmed that 20 minutes of high intensity exercise is as good as 40-45 minutes of cardio at medium speed.

“But still keep in mind the less time the intensity of exercise should be getting heavier” said Steve Barrett, fitness expert and author of Trade Secrets of A Personal Trainer.

Barrett also added that although brief, but systems like this sport should be considered elements of progress. So exercises not static.

“Consistency is the key. Ideally, you should perform five practice sessions a week for 20 minutes, or combine two or three times 20 minutes of aerobic exercise with activities like walking, running or biking” he concluded.

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As the cold weather will dry the skin and can become infected. Use a coat or suits products that suitable for cold weather overcome if it were outside the room. There are many clothing products sold in the market that can protect from cold weather attack with winter clothing guide. In addition there are some tips you can do when entering a very cold temperature, among them;

1. Drink 6-8 glasses of water per day, because when the hydration of our skin will moisturize itself from within.
2. Do not be too long a shower with warm water. Heating and hot water too long will make the existing moisturizing dry skin, and will cause drought.
3. Use a moisturizer and cream to protect skin against dryness.
4. Important skin scrubs to remove the dry skin of the dead, so the skin can produce new skin cells.
5. Do not use soap that scrubs too much and use the perfume, because it can make your skin irritation.
6. More often you maintain the skin condition as early as possible, especially for women. Make sure you do care enough if the daily contact with cold weather as the room of your home works and using weather conditioning.

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* Go to bed and try at the same time each day.
With a regular sleep can strengthen your body, and on waking body feel better.

* Do not eat or drink in large amounts before bedtime.
Have dinner 2 hours before bed. If you are susceptible to heat in the stomach, avoid fatty foods, too spicy can only aggravate and disrupt the activities of sleep. Do not be too much to drink, too much water cause you woke up only to pee, which automatically disturb your sleep.

* Avoid nicotine, caffeine, and alcoholic beverages at night.
That’s all you can stimulate remain awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is very dangerous. Avoid caffeine at least eight hours before bedtime. Your body does not store caffeine, but it took a long time to remove the stimulus and the effects of caffeine. Alcohol, often believed that could be a sedative, but alcohol can actually disrupt sleep.

* Exercise regularly.
Regular physical activity, especially aerobic can help you fall asleep quickly and makes you sleep soundly. Three hours before bed to do physical exercise.

* Make your bedroom cool, dark, quiet and comfortable.
Create a comfortable room to sleep, set the lighting levels, temperature, and humidity, according to your choice. Use a mosquito net, blindfold, earplugs, blankets, fans, room humidifier or other devices to create a comfortable atmosphere that you want.

* Sleep early.
Nap time may be able to change your bedtime. Time to sleep in the daytime also limited at least half an hour and it was usually done in the middle of the day. If you work at night, close your bedroom window to avoid the sun, instead of you who work during the day but still having trouble when getting up early, leave your bedroom window open, so the sunlight and helps to wake you.

* Use a sleeping mat and pillow are comfortable.
The selection of the bed varies each person. But you must make sure that your choice is a comfortable for you.

* Conduct routine before bed.
Bedtime routines do that might help you sleep like, breathing exercises, warm bath, reading books, listening to music, and so on.

* Go to bed when you feel tired.
If you are not able to sleep between 15-20 minutes, get up and do something. And back to bed if you feel tired. Do not think about problems, stress will only prevent you sleeping.

* Drink sleeping pills only for last choice.
Check your doctor before taking sleeping pills. The doctor will ensure that the medicines you are taking do not affect your medical condition. If you take medicine to sleep so the dose must be noted, do not mix sleeping pills with alcohol. If the information you feel sleepy and lazy until noon, then returned to ask the doctor about the dosage.

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For example, the Boston Globe today features the story of Dr. Dennis M. Dimitri, a family physician affiliated with UMass Memorial Medical Center in Worcester, who promotes open access, i.e. same-day scheduling of patient appointments. According to the article, this change has helped Dr. Dimitri address some of the problems associated with an over-burdened practice and has helped alleviate his patients’ experiences with delayed bookings and long wait-times.

The article further states, “Dimitri’s patients start calling in at 9 a.m. and are assigned 15-minute time slots on a first-call, first-serve basis. Those who want a traditional scheduled appointment can try for the two to three hours a day he reserves for advanced bookings … A few extra slots are left open for walk-ins and emergencies.” Importantly, the article goes on to mention that Dr. Dimitri’s office does not double-book and has very few no-show patients.

I share this article with you for two reasons. First, we should support physicians and providers in developing and adopting innovative and efficient approaches to delivering high quality, patient-centered care. Second, strategies like open-access scheduling are one of many opportunities that we will discuss Monday during the launch of the Health Care Finance and Policy (HCFP) Symposium, a new series of informational events aimed at better engaging consumers and policy makers on timely issues in health care, like integration and costs.

The kick-off event – Monday, July 19th from 10 a.m. to noon – will begin with a presentation of key findings from three new DHCFP reports (potentially preventable hospitalizations, preventable/avoidable emergency department use, and primary care in Massachusetts). Next, a panel will react to these findings, and discuss the challenges and opportunities for improving the delivery of health care services in Massachusetts. The panel will be moderated by my dear friend and colleague, John Auerbach, Commissioner of the Department of Public Health.

Panelists include:
• Amy Whitcomb Slemmer, Executive Director, Health Care for All
• Normand Deschene, CEO, Lowell General Hospital
• Lori Berry, CEO, Lynn Community Health Center, Massachusetts League of Community Health Centers
• Carla Bettano, Vice President of Business Development, Neighborhood Health Plan
• Dr. Michael Wagner, Chief, Internal Medicine and Adult Primary Care, Tufts Medical Center
• Jon Hurst, President, Retailers Association of Massachusetts

Though registration for this event is full, I welcome you to attend a future HCFP Symposium. We look forward to addressing other important health care policy issues, such as transparency and wellness.

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