Tuesday, June 25, 2002
PMT / PMS HELP!
PMS symptoms range in severity from mild to incapacitating and generally fall into one of three categories:
- Physical symptoms -- bloating, fluid retention and weight gain; breast swelling or tenderness; swelling of feet and ankles; headaches; food cravings (especially for salty or sweet foods); acne breakout; fatigue or “low energy”; palpitations; dizziness; insomnia; backaches; or muscle pain.
- Psychological and emotional symptoms -- Mood swings, crying spell, difficulty concentrating, and aggressiveness or hostility are also quite common. Some women describe feeling well one moment, and then burst into tears without warning or specific provocation. Sufferers often report feeling overwhelmed or out of control. Unexplained sadness, low self esteem, depression and even hopelessness may occur. Other symptoms include decreased interest in usual activities, decreased energy, increased appetite and food cravings, sleep disturbances, and decreased libido. Anxiety, tension, and “edginess” may also occur, but less commonly; panic attacks are rarely associated.
- Cognitive symptoms—These symptoms are less frequently reported, but can cause a significant impact. They include impaired short-term memory, difficulty concentrating, and “fuzzy” thinking. All of these symptoms may also be associated with or exacerbated by the sleep disturbances associated with PMS.
Although the specific collection of PMS symptoms varies from woman to woman (and may even vary for an individual woman from cycle to cycle), the most common four complaints seem to be irritability, backaches, muscle pains, and bloating.
Natural...
- Progesterone hormone
- Regular exercise (three to five 20 minute sessions per week).
- Eat a balanced diet that is low in refined sugars and rich in complex carbohydrates.
- Get sufficient sleep.
- Don't smoke. Reduce caffeine, alcohol, red meat and salty food intake.
- Supplements of calcium (1,000 mg/day) or magnesium (400 IU/day only in the second half of the menstrual cycle), both of which have been shown in controlled clinical trials to reduce both the physical and emotional symptoms of PMS.
- General PMS relief - birth control pills.
- Many women with PMS report that they have been helped by modalities such as biofeedback, relaxation techniques, acupuncture, and massage.
- Practice stress management.
- Daily, nonprescription multi-vitamins.
- Chasteberry, also called Vitex, is a popular PMS remedy in Europe. It acts on the brain's pituitary gland, which controls the production of estrogen and progesterone, and so may correct hormone imbalances.
- Dong quai is an Asian herb that has little effect on its own, but it may enhance chasteberry's activity. It often comes packaged with other herbs such as black cohosh. (In Chinese herbal formulas, a number of time-tested herbs act together to relieve symptoms.)
- Vitamin B6 may work if chasteberry is not effective. It helps the liver process estrogen, increases progesterone levels, and stimulates the brain to make serotonin. A German study found that vitamin B6 is less effective than chasteberry for reducing PMS-related breast tenderness, swelling, tension, headache, and depression. For maximum relief, some practitioners suggest using both, starting at the time of ovulation and continuing until menstruation begins.
- Evening primrose oil, or the less-expensive borage oil, both containing omega-6 essential fatty acids, may ease breast tenderness and take the edge off carbohydrate cravings. Like chasteberry and vitamin B6 evening primrose oil works best during the second half of the menstrual cycle.
- Magnesium supplementation, taken daily, is well-known as an effective treatment for PMS. (Magnesium deficiencies have been found in the red blood cells of women who have PMS and this deficiency has been implicated as one of the causes of PMS symptoms.) You might consider getting magnesium in a bone-building supplement containing calcium as well. It's never too early to begin preventing osteoporosis.
- St. John's wort is a useful addition to a daily program, especially when the primary PMS symptoms are emotional (mood swings, irritability, depression) rather than physical. The herb works best when taken continuously and may require two complete menstrual cycles before its full effect is noticed.
- Kava, a mild and nonsedating tranquilizing herb, can be helpful for those PMS days when you're feeling especially anxious and tense. It may work immediately and is not at all habit-forming.
- Natural progesterone, either as a cream (available over the counter) or taken orally (by presciption only), acts to balance the excessive estrogen that contributes to many PMS symptoms. Progesterone supplementation should be used in the second half of the menstrual cycle, usually during the week to 10 days before your anticipated menstrual flow, stopped at flow, and restarted on approximately the same day every month.
- Certain combination PMS herbal products are also available. These contain a variety of herbs, including chasteberry, dong quai, and others that help balance estrogen and progesterone. Just remember this combination is an alternative, not an addition, to chasteberry, dong quai or other "female" herbs.
Synthetic...
- Prozac
- The SSRI’s include medicines such as Prozac®, Effexor®, or Zoloft®.
Treatments for Cramps...
- non-prescription nonsteroidal anti-inflammatory medicines (e.g. Advil©, Nuprin©, Motrin©, etc.).
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