Premenstrual Syndrome (PMS) In Medical terms, premenstrual syndrome or ‘PMS’ is the term used to describe the range of physical and emotional symptoms that many women experience two or so weeks before the onset of their period. In everyday terms, it’s that time of the month when your partner seems to chew and breathe so loud you can’t hear yourself think, or when everyone around you seems to be purposely making your life difficult. Now for the bad news…there is NO KNOWN CAUSE of PMS. All we know is that it is linked to hormonal changes. As there is no apparent cause there can be NO PREVENTION. For the 85% of us women who suffer PMS most are lucky enough to experience only mild symptoms, while others are not so lucky. Some of these symptoms are listed below: Physical Symptoms: Breast tenderness Weight Gain Bloating Food Cravings Fatigue Pain and cramping Emotional Symptoms Anxiety Depression Sadness Anger, irritability Mood swings Inability to concentrate. Usually these symptoms will arise two weeks before menstrual bleeding and subside soon after, leaving a full 7 days of pure happiness before the cycle starts again (Aren’t we lucky!!). Although PMS for most of us is unavoidable DON’T PANIC, It doesn’t have to take over. There are a range of things we can do to manage our unwelcomed guest. Lifestyle Although we don’t like to admit it, EXERCISE has many benefits. Light regular exercise three times a week releases all those happy endorphins which fight against the mood swings. Try to CUT BACK on excessive smoking and caffeine two weeks before you period as these stimulants can heighten mood. Dietary Changes Did you know that women experiencing PMS eat 20% more than usual, with a craving for high fat and high sugar foods (this explains the weight gain)? Knowing this now however, we can break the cycle. Try by REMOVING TEMPTATION and having healthy alternatives on standby. INCREASE YOUR PROTEIN during these two weeks as protein keeps you fuller for longer (if you choose proteins from low fat red meats such as kangaroo you will also benefit from the added iron that will be lost during menstruation). Try to INCREASE LOW-GI FOODS into your diet. You’ll find these days that a lot of supermarket foods come in a low- GI version, even yummy pasta. These types of foods reduce sugar cravings by keeping insulin levels stable. Supplements To be honest none of us really have the perfect diet. So, here are some beneficial supplements that can significantly reduce PMS symptoms. Vitamin B6 can reduce PMS symptoms by half. It improves mood and is a useful supplement for preventing and reducing bloating during this time. MAGNESIUM is also useful in reducing PMS-related bloating and fluid retention. Improvements will usually become evident around the second cycle. PRIMROSE OIL can help those who suffer from breast tenderness. Other supplements include Black Cohosh, Angus Vintinx and St. Johns Wort, but keep in mind that supplements can interfere with medications particularly anti-depressants and blood pressure so always consult you GP first. St. John’s Wort decreases effectiveness of the Birth Control Pill—seek GP advice Complimentary Therapy Although there is a lack of empirical evidence to support the use of complimentary and alternative therapies many women have claimed to show improvements in PMS management in the following: ACUPUNCTURE and CHINESE HERBS work by removing energy blockages and stabilizing hormonal fluctuations. By regulating the flow of energy and substances in the body acupuncture together with Chinese herbs stimulate the body’s normal functions encouraging optimum body and mind balance. COGNITIVE BEHAVIOURAL THERAPY uses relaxation techniques to help reduce emotional and physical symptoms. Please keep in mind that these management strategies may not be right everyone. If you find they are not effective and symptoms are severe please consult your local GP. By Sonia – Former ADAVIC Placement Student
Posted on: Sat, 18 Jan 2014 08:00:01 +0000
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