Exercise and PMS: Can Regular Physical Activity Ease Symptoms?

Premenstrual syndrome (PMS) affects many women during their reproductive years, causing a range of physical and emotional symptoms. While hormonal fluctuations are the primary cause of PMS, lifestyle factors such as diet and exercise can influence symptom severity. In recent years, exercise has gained attention as a potential non-pharmacological approach to managing PMS symptoms. In this blog post, we will explore the relationship between exercise and PMS, discuss the benefits of regular physical activity, provide examples of suitable exercises, and highlight the scientific research supporting the positive effects of exercise on PMS symptoms.

Understanding PMS and Its Symptoms

Overview of PMS

Premenstrual syndrome refers to the collection of physical, emotional, and behavioral symptoms that occur in the days or weeks leading up to menstruation.

Common PMS Symptoms

Common physical symptoms include bloating, breast tenderness, fatigue, and headaches, while emotional symptoms can include mood swings, irritability, and anxiety.

The Link Between Exercise and PMS

1.Benefits of Exercise for PMS:

Regular physical activity has been shown to improve overall well-being, boost mood, reduce stress, and alleviate physical discomfort.

2. Impact on Hormonal Balance:

Exercise can positively influence hormone levels, including serotonin and endorphins, which are associated with improved mood and reduced pain perception.

3. Reduction in PMS Symptoms:

Studies have shown that engaging in regular exercise can lead to a decrease in the severity and frequency of PMS symptoms.

Suitable Exercises for Managing PMS Symptoms

1.Aerobic Exercises:

Aerobic exercises such as brisk walking, jogging, cycling, and swimming can enhance cardiovascular fitness, boost endorphin levels, and improve mood.

2.  Strength Training:

Incorporating strength training exercises, such as weightlifting or bodyweight exercises, can improve muscle tone, enhance bone health, and promote overall strength.

3. Yoga and Pilates:

These mind-body exercises focus on flexibility, balance, and relaxation, which can help reduce stress and promote a sense of calmness.

4. Stretching and Relaxation Techniques:

Activities such as stretching, deep breathing exercises, and meditation can help relieve muscle tension, reduce stress, and promote relaxation.

SUMMARY

Regular exercise has emerged as a promising non-pharmacological approach for managing PMS symptoms. By engaging in physical activity, women can experience improvements in mood, reduced stress, and decreased severity of physical discomfort associated with PMS. Incorporating a variety of exercises, including aerobic activities, strength training, yoga, and relaxation techniques, can provide comprehensive benefits for overall well-being. The scientific research supports the positive impact of exercise on PMS symptoms, highlighting its potential as a natural and accessible intervention for women seeking relief from PMS-related discomfort.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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