Most women associate menstruation with pain and discomfort. Though it is an important component of the female biological cycle, which is inevitably linked to the birth of a new generation, menstruation is essentially painful; If not to all women, at least to a large fraction of women. Premenstrual syndrome (PMS) is such a disorder. Yoga can help ease PMS. Let's delve into what PMS actually is.
What is Premenstrual syndrome?
PMS is quite a common disorder, affecting almost 80% to 90% of females in the reproductive age group before the beginning of their periods. Women with this condition often display mild to severe physical and mental symptoms, mostly for two weeks until menstruation. As yoga is generally considered to be similar to physical exercise, it should aggravate such painful conditions. However, contrary to common belief, yoga can effectively help ameliorate the condition.
Now, let’s understand the symptoms and complexities involved in PMS. This disorder is linked to hormonal changes, and disorders like depression, anxiety, hypothyroidism, and diabetes should be excluded before treating PMS. The common symptoms of PMS are:
Fatigue
Insomnia
feeling upset or irritable
abdominal bloating
breast tenderness
mood swings
headaches
spotty skin
greasy hair
changes in appetite and libido PMS can result in intense emotional and physical behavioral changes, resulting in harmful tendencies. If left untreated, the patient may even become suicidal. This may cause absenteeism from school and work. Behavioral imbalances may significantly alter relationship dynamics.
Causes of PMS
Although the exact cause of this condition is not known, it has been experimentally proven that hormonal fluctuations contribute to it. Let’s look into the pathophysiology of PMS:
PMS is likely caused by hormonal changes, especially progesterone, affecting brain chemicals like serotonin.
Other factors that may contribute to PMS include prolactin levels, metabolism, genetics, and nutritional deficiencies.
Stress can worsen PMS symptoms. Keeping a symptom diary can help diagnose PMS and rule out other conditions.
Yoga for PMS relief:
Treatment of premenstrual syndrome intends to reduce the severity of the symptoms and their effects on day-to-day activities. Generally, allopathic medication is used to treat PMS; however, exercises, cognitive and behavioral therapies, massage therapy, and light therapy, along with a modified diet, can help treat PMS.
Hatha yoga can be a natural solution for PMS. Including it in the daily routine can bring significant changes in PMS symptoms. By regulating the nervous system, it boosts pain relievers in your body and eases physical and mental PMS symptoms.
Here's a helpful routine to incorporate yoga to treat PMS:
Preparatory practices: Ardha titli (half butterfly) and Poorna titli (full butterfly) poses
Yoga poses: Marjariasana (cat-cow), Shashankasana (the hare posture), Matsyendrasana (the Lord of the fishes pose), Kandharasana
Breathing: abdominal breathing and alternate nostril breathing (Anulom Vilom)
Meditation: Focus on your breath and clear your mind of thoughts.
Many women experience PMS. Understanding hormonal changes and managing stress are keys to feeling better. Yoga, along with medical treatment if needed, can significantly reduce PMS symptoms and improve your overall well-being.
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