Home » Articles » Managing PMS — Premenstrual Syndrome

Managing PMS — Premenstrual Syndrome

Premenstrual syndrome (PMS) refers to the variation of physical and mood symptoms that appear during the last one or two weeks of the menstrual cycle and disappear by the end of a full flow of menses.

-Sponsored Ads-

Up to 80% of women have cyclic symptoms associated with their menses but only about 3-5% have symptoms so severe that it interferes with work, school, usual activities or relationships. The average onset is 26 years of age with symptoms often becoming worse over time. PMS looks more at physical symptoms such as bloating, weight gain, breast tenderness, swelling of hands and feet, aches and pains, poor concentration, sleep disturbance, appetite change, and mood changes.

PMDD stands for Premenstrual Dysphoric Disorder. It is the acronym for the more severe form of PMS (Premenstrual Syndrome). Like PMS, PMDD occurs the week before the onset of menstruation and disappears a few days after. PMDD is characterized by severe monthly mood swings and physical symptoms that interfere with everyday life, especially a woman’s relationships with her family and friends. Symptoms include depression, anxiety, emotional lability, and concentration difficulties, lack of energy and motivation, change in appetite, sleepiness and feeling overwhelmed. PMDD symptoms go far beyond what are considered manageable or normal premenstrual symptoms. PMDD significant depression and hopelessness may occur and in extreme cases, women may feel like killing themselves or others.

Dietary Management

1. Eat smaller more frequent meals.

Study in 1991 demonstrated that a small portion of complex carbohydrate taken 6 times a day relieved PMS symptoms in 70% of women.

2. Limit Simple Sugar

Simple sugar causes the body to release additional insulin which can precipitate rebound low blood sugar producing irritability and fatigue. Mood changes, PMDD.

3. Increase complex carbohydrates

Studies show women with PMS crave carbohydrates because they increase serotonin in the body.

4. Limit salt intake to 1,000mg-2,000mg ovulation to menses

Processed, canned, and frozen foods have high sodium content. Avoid lunch meats, smoked or pickled meats, and snack foods w/ salt. Salt causes fluid retention increasing bloating, breast tenderness, and weight gain.

5. Eliminate caffeine

Studies showed PMS symptoms associated with as little as one cup a day. Decaffeinated is not an alternative

6. Avoid Alcohol

Mood swings and irritability. Source of sugar.

Exercise

As little as 30 minutes three times a week of aerobic activity can improve mood, decrease irritability and increase tolerance to stress.

Exercise can decrease aches and pains, reduce fluid retention and breast tenderness.

Exercise increases the body’s production of endorphins which relieve mild depression.

Lifestyle management

Balance physical, mental, emotional and spiritual self. Stress accentuates PMS symptoms

Reminders

Schedule demanding tasks during non-pms times
Say ‘NO’ to additional tasks and responsibilities
Use relaxation techniques
Mood is affected by everything we do including food choices, exercise, relationships,
Balance self time with work and others…….
Use counseling or other spiritual/emotional support to complement supportive therapies
Nutrition, exercise, herbs, supplements, medications, and hormones are supportive

Botanicals

1. Chaste tree berry (Vitex)

Studies showed an improvement in mood swings, headaches, bloating and breast tenderness. Progesteronic herb b/c it increases luteinizing hormone production and inhibit the release prolactin causing a release of progesterone. No drug-herb interactions.

2. Dong Quai (Angelica)

Contraindicated during pregnancy and if taking a blood thinner like coumadin. Questionable in breast cancer. Balances the reproductive hormonal system, anti-spasmotic, improves blood circulation to uterus and ovaries, diuretic so good for bloating and weight gain and breast tenderness.

3. Wild Yam (Dioscorea)

Contraindicated in pregnancy. Anti-spasmotic, and calming to the nervous system. Good for nervousness and restlessness. The human body does not create progesterone from wild yam. It contains diosgenin that is chemically manipulated in a lab to make progesterone, testosterone and estrogen.

4. Dandelion Leaf (Tartaxacum)

Diuretic that is great for breast tenderness and bloating.

5. Ashwaganda (Withania)

Contraindicated in pregnancy. Adaptogenic herb that is excellent for women with nervous exhaustion, stress, and mood changes.

6. St John’s Wort (Hypericum)

Numerous Drug-Herb interactions, including OCP. Consult before taking. Excellent for depression and PMDD and mood changes including anxiety.

Nutrients

1. Vit-E—Breast tenderness

2. Vit B-6—Improved mood, increases Mg

3. Magnesium—Deficient in PMS, muscle relaxant

4. Calcium—Deficient in PMS, water retention, mood

5. Chromium—Sugar cravings

6. Borage oil—Cramps, breast tenderness

7. 5-HTP—Contraindicated with an SSRI, Depression, PMDD

As you see it possible to manage PMS naturally and have a regular normal monthly menstrual cycle. Many herbal medicines interact with medications so consult with your physician before taking any of the herbs mentioned above.

About Dr. Marianne Marchese:

Dr. Marchese is the author of 8 Weeks to Women’s Wellness: The Detoxification Plan for Breast Cancer, Endometriosis, Infertility and Other Women’s Health Conditions.

Dr. Marchese is a clinician, author, and educator. She graduated from Creighton University in 1990 with a B.S. in Occupational Therapy and received her Doctorate of Naturopathic Medicine from the National College of Naturopathic Medicine (NCNM). She completed a two-year postgraduate residency in Integrative Medicine and Women’s Health and a six-month post-graduate training in Environmental Medicine.

Dr. Marchese has been an adjunct faculty member at NCNM supervising women’s health and environmental medicine clinic shifts and later taught toxicology and nutrition at Life Chiropractic College. Currently she is adjunct faculty at the Southwest College of Naturopathic Medicine, Tempe, AZ, teaching gynecology.

Dr. Marchese has had articles published in magazines, newspapers, and journals such as; The Arizona Republic, Raising Arizona Kids Magazine, Taste for Life Magazine, The Townsend Letter and Symbiosis Journal. She has been interviewed and quoted as an expert in many national magazines. She currently writes a column on environmental medicine for The Townsend Letter.

You can learn more about Dr. Marchese by visiting her website at www.drmarchese.com.

Editor's Note:

The natural health solutions described in this article are available through many on-line retailers including those listed below. By clicking these links you help support the important alternative health research we provide.

Visit www.amazon.com – a great way to find competitive deals on supplements offered by many different manufacturers.

Visit www.hfn-usa.com – when commitment to quality and freshness is important, this factory direct solution is preferred by many of our readers.

This article is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a physician before embarking on a dietary supplement program.