Combatting Premenstrual Syndrome (PMS) Fatigue: Sleep and Self-Care Tips for Teenagers

Premenstrual syndrome (PMS) is common, affecting 8% to 20% of women, with moderate to severe symptoms occurring a week or two before their period. These symptoms encompass both physical and emotional changes, including mood swings, abdominal bloating, breast tenderness, and headaches.

Calcium-rich foods into your diet for better results in premenstrual syndrome:

Research on teenagers suggests that those with the highest intake of calcium and vitamin D are less likely to experience premenstrual syndrome (PMS). Notably, the benefits of calcium appear to be more significant when obtained from food sources rather than supplements alone.

Aim for at least three servings of calcium-rich foods daily, such as low-fat milk, cheese, yogurt, fortified orange juice, or soy milk. While it’s challenging to obtain sufficient vitamin D solely through diet (salmon and fortified milk are good sources), women can bridge the gap with a daily multivitamin or supplement. Many calcium supplements also include vitamin D.

Avoid skipping breakfast or other meals:

According to Elizabeth Somer, a dietitian and author based in Oregon, the hormonal fluctuations during premenstrual syndrome (PMS) can impact your appetite significantly. To prevent excessive hunger and mood swings, it’s important to have consistent meals and snacks throughout the day. Skipping a meal when you’re already feeling down due to PMS can worsen irritability by causing a drop in blood sugar levels.

Avoid excessive sugar consumption:

Elizabeth Somer suggests that if you’re craving sugar during PMS, there’s a reason behind it. The hormonal fluctuations in estrogen and progesterone can lead to decreased levels of serotonin in the brain, potentially impacting mood and triggering PMS symptoms.

Don’t neglect your overall lifestyle choices:

Some evidence suggests that maintaining a healthy body weight can potentially prevent PMS, as symptoms may be more prevalent in overweight or obese women. Staying physically active can help you manage your weight and alleviate stress.

Stress plays a significant role in the severity of PMS symptoms. Therefore, it’s essential to find relaxation techniques for your mind, whether through exercise, deep breathing, or yoga.

If you’re feeling fatigued, it’s a common premenstrual syndrome (PMS) symptom, so consider getting more sleep than usual. Lastly, consider quitting smoking, especially if you’re in your teens or early 20s, as recent research indicates that smoking may increase the risk of moderate to severe PMS.