Premenstrual syndrome (known as PMS) involves a variety of physical, mental, and behavioral symptoms tied to a woman's menstrual cycle. By definition, symptoms occur during the days before a woman's period starts. They usually go away after the first day or two of flow. PMS has been seen since the times of ancient Greece. It has been reported in Eastern (Asian) cultures as well as throughout the Western World. Modern scientific study of PMS has been going on since the early 1930s.
At least 80% of menstruating women have some premenstrual symptoms:
* About 40% of menstruating women have PMS
* About 10% have severe symptoms, a condition called premenstrual dysphoric disorder (PMDD). Nine million women, or approximately five to seven percent of women of childbearing age, have PMDD.
For most women PMS symptoms are mild. In others, the symptoms may be severe and even incapacitating. The severity of a woman's symptoms has much more to do with her body chemistry than her personality.
PMS can occur at any time after puberty, but more women experience symptoms in their 30s and 40s than in their teenage years. Women who have had more children tend to have more severe symptoms, and women whose mother had PMS are at increased risk. PMS tends to get worse as women age and experience hormonal changes. Women with a history of depression have a greater risk of PMS.
Experts say that the definitive cause of PMS is not yet known. However, the most likely explanation for PMS is that many women are sensitive to the hormonal shifts that occur in the second half of the menstrual cycle. During the normal menstrual cycle, the ovaries make two main hormones, called estrogen and progesterone. Estrogen is made by the ovaries throughout the entire menstrual cycle. It reaches its highest levels during the second and third weeks and declines during the last week. During the last two weeks of the cycle the ovaries also make progesterone. The last two weeks of the menstrual cycle is called the luteal (secretory) phase.
These hormones can effect our body's neurotransmitters. These neurotransmitters affected are:
* Serotonin: Women with PMS have fluctuations in serotonin levels. These changes may cause depression and carbohydrate cravings. Serotonin is made by the body from the amino acid tryptophan.
* GABA: GABA stands for gamma-aminobutyric acid. This neurotransmitter is important in feeling calm.
* Endorphins: Endorphins are important in the experience of pain and pleasure. Estrogen and progesterone change endorphin levels.
* Norepinephrine: Norepinephrine and epinephrine are also neurotransmitters that influence mood. In addition, these substances play a role in blood pressure and heart rate.
With this, it is no wonder women can feel terrible. So what can women do to help themselves naturally?
To start, try calcium and magnesium. Some researchers think that certain imbalances in calcium and magnesium levels may trigger PMS symptoms. These two minerals affect nerve cell communication and blood vessel opening and closing
Eating a healthy diet is important for general health and may also help relieve PMS symptoms such as bloating, breast tenderness, weight gain, irritability, and headaches.
This includes eating foods high in complex carbohydrates like whole grains and fresh fruits and vegetables, and avoiding saturated fats. It may also help to avoid salt, sugar, caffeine, alcohol, and red meat, and sometimes dairy products. Eating more small meals each day instead of three large meals may reduce food cravings and mood swings.
Most women report that exercise improves their PMS symptoms. It is especially helpful in relieving stress, improving mood, and preventing weight gain.
Try to be physically active for at least 30 minutes on most days of the week throughout your menstrual cycle.
Some women report relief of PMS symptoms from taking vitamins, especially vitamins B6 and E. If you try vitamins beyond a daily multivitamin, be careful about the amounts you take. Some vitamins can cause harm in large doses.
Some women have reported relief from using herbs. Evening primrose oil and dong quai have helped some women. A side effect of dong quai is sun sensitivity. Black cohosh may affect estrogen The major female hormone produced by the body which influences breast development, enables a mature egg to be released each month, and helps prepare the uterus for pregnancy. levels, and may help open the blood vessels, which may relieve symptoms. Possible side effects include dizziness and headaches.
Reducing salt intake or taking a mild diuretic when PMS symptoms commonly begin can help reduce or remove excess fluid that causes bloating and swelling of the hands and feet. You may also feel better if you reduce the amounts of caffeine and refined sugars in your diet and participate in some form of aerobic exercise at this time.
Women may not be able to totally get away from the PMS symptoms but there are certainly ways to make them more tolerable.
R. Fredriksen is the Vice President of Nutrition Dome, a leading provider of Stimerex, Met-Rx, Pioneer Nutritional Forumulas, Lipodrene and other quality supplements. For more information, please visit www.nutritiondome.com.