What is PMS?

Many women experience symptoms such as irritability, bloating, breast tenderness, headache, mood swings, etc., during the week or two preceding their periods. These symptoms are known collectively as premenstrual syndrome, or PMS, or PMT (Pre Menstrual Tension). This collection of regular, recurring symptoms is experienced by up to 90 percent of women.This is what makes us irritable, extra-sensitive, over-emotional, or stressed out for a few days every month. In a small percentage of women these symptoms can get very severe.

Causes

Until recently, healthcare providers have been reluctant to acknowledge these symptoms as a true physical condition. While healthcare providers now are more accepting of these complaints, scientists have been unable to determine the exact cause of PMS. Many researchers suspect that these conditions are caused by an imbalance of estrogen and progesterone, the hormones that influence your reproductive cycle. Fluctuations in estrogen levels, in particular, causes fluid retention, contributing to swelling, bloating and breast tenderness.Other causes could include hypoglycemia (low blood sugar). When blood sugar levels are too low, the body immediately starts to make glucose. This process involves the release of adrenaline, which tends to produce anxiety and headaches. Excess prostaglandin activity (prostaglandins cause abdominal cramping), changes in neurotransmitters (brain chemicals that can affect mood), and changes in chemical transmitter levels in the brain are also thought to contribute to PMS.

Dealing with PMS

Exercise

In addition to reducing stress, exercise promotes the release of chemical substances called endorphins. Premenstrual symptoms have been proven to create sudden drops in endorphin levels. Endorphins are a type of neurotransmitter that has a positive effect on mood and emotion and that dulls pain.

Studies have shown that sustained and regular aerobic activity has the greatest effect. Aim for 20 minutes of aerobic exercise at least three times a week. Aerobic exercise is any activity that raises and sustains your heart rate. It includes walking, jogging, cycling, aerobic dance, and step aerobic classes.

Dietary Changes

Minimize Caffeine Consumption: Because caffeine affects the central nervous system and fluctuating levels produce some of the same psychological effects (such as mood swings and irritability) as premenstrual symptoms, limiting caffeine can help reduce these symptoms during the premenstrual period.

Limit Alcohol Consumption: Alcohol restricts the flow of blood to the brain. It can thus contribute to the headaches experienced by many women with premenstrual symptoms. Some women also report an increase in bloating after drinking certain alcoholic beverages.

Limit Sodium Intake: Sodium contributes to water retention by the body. So, limiting your salt can help minimize premenstrual swelling, bloating, and breast tenderness. Many women find that over-the-counter diuretics can also alleviate water retention by helping the body shed excess water.

Increase Calcium Intake: Some research indicates that calcium may help alleviate premenstrual symptoms by affecting hormone levels.

The amount of calcium shown to have a positive effect is between 1,000 and 1,200 milligrams per day. By meeting the guidelines three to four servings of dairy products a day, you should be getting the right amount. If not, a calcium supplement may be a good idea.

Increase Consumption of Complex Carbohydrates: Complex carbohydrates (potatoes, rice, bread, pasta, and certain fruits and vegetables) provide a sustained source of fuel for the body. Simple carbohydrates (foods with refined sugar, such as chocolates and other sweets) provide a burst of energy followed by a "crash". These fluctuations in blood sugar level affect your mood and can aggravate premenstrual symptoms. Complex carbohydrates also stimulate the production of certain neurotransmitters in your brain, which have been shown to improve mood and reduce tension.