PMS
Premenstrual Syndrome, or PMS, is a collection of reactions and symptoms to naturally-occurring hormone fluctuations. PMS takes place in the “luteal” portion of your cycle after ovulation and prior to menstruation. Because the point in the cycle at which ovulation occurs can fluctuate quite a bit from woman to woman and even from month to month for the same woman, PMS can occur for several days or even several weeks before menstruation.
PMS is perfectly natural and even expected for most women, but can be fairly debilitating. Some women's symptoms are more constant and predictable, but others vary from month to month. Almost all patterns and fluctuations fall within the range of normal.
Symptoms of PMS
Emotional symptoms can include:
Depression/sadness
Anger/irritability
Difficulty concentrating
Anxiety
Mood swings
Aggression
Withdrawal from family and friends
Physical symptoms can include:
Unusual bowel activity
Breast tenderness and swelling
Bloating
Weight gain
Acne
Unusual sleep patterns
Lack of energy and fatigue
Headache and muscle pain
Acne
Food cravings
Decreased sexual desire
Nipple discharge
Unusually severe symptoms may require medical consultation. Up to 8% of women can suffer from Premenstrual Dysphoric Disorder (PMDD), which causes severe depression, mood swings, and anxiety, apart from any physical symptoms. Any woman who finds that PMS brings with it feelings of worthlessness, guilt, shame, isolation, or loss of control, to the point of affecting job performance or relationships with others, should seek medical help for possible PMDD.
Control PMS—Don't let it control you!
There is usually something you can do to better weather the storms of PMS. Overall health and well-being can go a long way toward keeping symptoms mild and making sure they don't overwhelm your life.
Bio-identical Progesterone Balancing Cream: Because the root cause of PMS is fluctuating hormones, evening out the fluctuations can be key to tackling the root of your PMS challenges. Progesterone Balancing Cream calms the surging estrogen levels that accompany the body's preparation for menstruation and eases the symptoms of PMS. Click here
to see a chart of normal hormone levels during the month.
Overall healthy lifestyle: The healthier you are, the better able you'll be withstand the symptoms. Exercise, reducing stress, getting enough sleep, and a healthy diet can go a long way toward both reducing the symptoms and making you more able to live above them.
Practice good nutrition habits: In addition to basic healthy eating habits, certain nutrients have been shown to specifically ease PMS. Calcium and to a lesser extent Vitamin B6 have been shown to significantly reduce PMS symptoms.
Give up bad nutrition habits: Moderation in all things really is a good idea—keep caffeine, chocolate, alcohol, and salt to a minimum. Avoiding salt is especially important for anyone suffering from bloating and water retention.
Surround yourself with support: Now that you've given up chocolate, you'll need to fill the gap! Find caring friends and relatives who understand what you're feeling and can be there for you at your worst. Try to find satisfying ways to create beauty (gardening or drawing, for instance) or to serve others. Filling your time with activities outside of yourself might take your mind off your symptoms in surprising ways.
Know your body: Keep a menstrual diary (some are even available online—for instance, my monthlymonthlycycles.com lets you track your symptoms in detail). It's empowering to be able to look at a calendar and realize that your symptoms are the expected result of internal causes. It helps to be able to realize that what you're feeling isn't exactly real and will definitely pass.
Grady-Weliky TA (2003). Premenstrual dysphoric disorder.
New England Journal of Medicine, 348(5): 433-437.
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