What is PMS?
PMS is a group of physical and mental symptoms that a woman may experience about a week or two before her period, and that end with or shortly after its onset. PMS can affect menstruating women of any age. Symptoms and their severity can vary from one woman to another.
What are the symptoms?
Over 150 different physical, mental and emotional symptoms have been recorded.
The most common are:
• Weight gain from fluid retention
• Abdominal bloating
• Tension or anxiety
• Depression
• Crying spells
• Mood swings
• Appetite changes and food cravings
• Trouble falling asleep
• Headache and/or joint or muscle pain
• Fatigue or tiredness
What causes PMS?
The causes of PMS are still not clear. Hormonal disturbances linked to the menstrual cycle are often thought to be the main cause of PMS. All anxiety related symptoms such as irritability and mood swings are related to an imbalance in the levels of the hormones estrogen and progesterone. This imbalance may create a change in the concentration of brain chemicals which in turn affects mood and behavior. Low levels of the hormone serotonin have been linked to depression. Mineralocorticoids are a group of hormones that regulate body fluids and electrolytes. Changing levels of these hormones are associated with water retention and feeling bloated.
Stress and emotional problems do not cause PMS, but may exacerbate hormonal disturbance. Other contributors to PMS include foods and beverages high in salt, sugar and caffeine.
Can PMS be treated?
Because the symptoms of PMS are so varied and are triggered by different imbalances, women’s experiences of PMS do not fit into neat categories. Therefore, no single remedy exists for PMS. Treatment revolves around alleviating the symptoms. One should remember that PMS is not like diabetes or the flu. It’s a combination of individual responses to an ordinary event – the menstrual cycle.
First and foremost, try managing PMS with lifestyle modifications. The temporary use of vitamins, minerals and essential fatty acids may also help some women. However, before you start any supplement consult your doctor or nutritionist. Vitamin B6 supplements, evening primrose oil (rich in EFA), vitamin E, calcium, and magnesium have been widely used as remedies. If there is little or no success and symptoms are seriously affecting your health and daily activities, see your doctor.
TIPS TO COPE!
You can manage or reduce the symptoms by making changes in what you eat, the way you eat, and by adopting a healthy lifestyle.
• Balance your blood sugar levels. This will help prevent both food and sugar cravings as well as mood swings. To achieve this, eat smaller but more frequent meals, avoid foods that contain large amounts of sugar such as cakes, cookies and soft drinks, increase the fiber content of your diet and include healthy carbs such as lentils, beans, whole grain breads or cereals, fresh fruits, nuts, and unsalted seeds (sunflower or pumpkin).
• Reduce or cut out caffeine in any form. Caffeine can induce anxiety related symptoms, so it is advisable to cut down on beverages such as coffee, tea, and soft drinks as well as cutting down on eating chocolates. Instead, drink herbal tea or lemon juice with a small amount of sugar.
• Drink at least 1.5 liters of water every day. Water is vital for your body and helps eliminate toxins and waste products. This will help to ease stress.
• Reduce salt intake to combat water retention.
• Choose foods that are rich in calcium. Milk is the best source of calcium. You can also opt for low fat yogurt or cheese.
• Try soy products such as tofu or soymilk. These are rich in substances called isoflavones, which may help to create hormonal balance.
• Avoid smoking, particularly during the second half of your cycle (the 14 days before your next period). Smoking can upset your blood sugar level and may affect the absorption and use of some vital nutrients such as vitamin B6 and magnesium. This may aggravate the existing symptoms.
• Exercise regularly. Daily exercise can help improve your overall health and alleviate symptoms such as fatigue and depression.
• Relax everyday. Spend at least 20 minutes a day practicing a form of relaxation you enjoy such as yoga, deep breathing, or listening to quiet music.
• Ask your family to tolerate the changes you are going through and help you through them.
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