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| PMS is the result of
chemical changes and hormone imbalance. Your body requires a
full complement of essential elements to gracefully go through
this transition. Commercial Farming and natural erosion has
depleted global farmlands of most essential elements therefore it
is not wise to assume that your diet contains enough of these
elements for normal body function and maintenance. See
Senate Document 264.
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For 3 weeks out of every month, you're energetic,
upbeat and even-tempered. Then it happens. A week before your period
begins, your mood swings from depression to irritability to downright
anger. Your breasts become tender, your abdomen swells and your pants
fit like sausage casings. You feel lethargic, have trouble concentrating
and crave junk food.
For millions of women, these symptoms subside just as
menstruation begins. They are the symptoms of premenstrual syndrome
(PMS).
But you don't have to succumb to these symptoms. A
great deal has been learned in recent years about PMS and doctors can
recommend an array of traditional and complementary remedies to help
reduce your symptoms.
Exact cause unknown
Doctors once thought that PMS was "all in your
head." They now know that symptoms are real, not imagined. In fact,
it's estimated that 30 percent to 40 percent of women have symptoms
severe enough to impair their daily activities. About 7 percent have a
form of PMS so disabling that it has its own psychiatric designation —
premenstrual dysphoric disorder.
No one knows for sure what causes PMS. Some believe
it's caused by chemical changes in the brain. Fluctuating hormones also
may play a role. Low levels of vitamins and minerals have been
associated with some symptoms. So has eating a lot of salty foods, which
may cause fluid retention, and drinking alcohol, which may cause mood
and energy level disturbances. It's possible all these factors
contribute to some degree.
There is no diagnostic test for PMS. To help determine
whether you have it, your doctor may ask you to keep a daily chart for
several menstrual cycles and record which symptoms you have, their
severity, when they occur during your cycle and when they subside.
Nondrug treatments
Treatment depends on identifying which symptoms are
most distressing and working to eliminate them. That usually requires a
combination of therapies. Here's a start.
- Diet modification — Choose foods
that are high in complex carbohydrates (fruits, vegetables and whole
grains). Eat several small meals a day instead of three large ones.
Limit caffeine, alcohol and salty foods.
- Exercise — Try moderate aerobic
exercise (brisk walking, cycling) for 20 to 30 minutes at least
three times a week — more during your PMS days.
- Stress-reduction techniques —
Practice progressive muscle relaxation or deep breathing exercises.
Medications
If lifestyle strategies don't reduce your symptoms
within 2 to 3 months, your doctor may suggest one or more of these
medications.
- Oral contraceptives — These stop
ovulation, so PMS symptoms usually are relieved. The newest oral
contraceptives are very low-dose, so there are few side effects.
- Antidepressants — Selective
serotonin reuptake inhibitors (SSRIs), such as Prozac, Paxil and
Zoloft, may reduce PMS symptoms by more than half in 60 percent to
70 percent of women who take them.
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
— NSAIDs, such as ibuprofen (Advil) or naproxen sodium (Aleve),
taken before your period can lessen cramping and discomfort during
your period.
Complementary remedies
How can you possibly sort through all the hype about
complementary treatments when research is minimal at best? To make sense
of it all, we sorted through some treatments and arranged them into
three categories based on available information and their potential to
help.
What works
- Calcium supplements — A study of
500 women, reported in the August 1998 issue of the American Journal
of Obstetrics and Gynecology, found that 1,200 milligrams (mg) a day
of chewable calcium carbonate reduced the physical and psychological
symptoms of PMS by almost 50 percent. Improvements were noticed
during the third cycle of treatment.
- Magnesium supplements — A 1998
study in the Journal of Women's Health found that 200 mg a day of
magnesium reduced fluid retention, breast tenderness and bloating by
40 percent. Improvements were noticed during the second cycle of
treatment.
What may work
- Vitamin E — This vitamin is
thought to help reduce PMS symptoms through regulation of
prostaglandin production — hormone-like substances that reduce
cramps and breast tenderness. Some studies found that vitamin E
significantly reduced symptoms, but others showed only marginal or
no benefit. Doctors recommend 400 international units a day for PMS
symptoms.
- Natural progesterone creams —
These creams are derived from wild yams and soybeans. Some women
report symptom relief, although there are no scientific studies to
prove their effectiveness.
- Herbal remedies — Although there
are few, if any, scientific studies to back up the claims, some
women report relief of symptoms with certain herbs. These include:
black cohosh (joint pain, headaches, depression), ginger (nausea),
red raspberry leaf (cramps), dandelion tea (bloating), chaste tree
berry (anxiety, insomnia and mood swings) and evening primrose oil
(cramps, breast tenderness). Be aware, however, that the U.S. Food
and Drug Administration doesn't regulate herbs, so the safety and
effectiveness of these substances haven't been proven. Likewise, you
have no assurance that the product you buy contains the active
ingredient listed on the label or that it isn't contaminated with
other, potentially harmful, substances. Check with your doctor
before taking any herb.
What doesn't work
- Vitamin B6 — Daily
supplementation commonly was recommended in the past, but studies
failed to show its effectiveness. Plus, high daily doses may cause
nerve damage.
This too shall pass
PMS symptoms range from mild to severe. If you find
yourself on an emotional roller coaster one week every month, talk with
your doctor about the array of traditional and complementary remedies
now available.
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