More than just moodiness, PMS can cause numerous symptoms
By Deborah Jeanne Sergeant
Up to 75% of menstruating women experience premenstrual syndrome, according to Healthywomen.org, a site dedicated to educating women aged 35 to 64 so they can make informed health decisions.
But only 20% to 40% encounter disruptions in their daily activities because of PMS.
The term “premenstrual syndrome” or “PMS” refers to a group of symptoms related to starting a month’s menstruation, including mood swings, anxiety, depression, change in appetite, bloating, breast sensitivity and feeling tired. This isn’t an exhaustive list; some number as many as 150 distinct symptoms. Since nearly all women menstruating have cramps while bleeding, that is not considered a PMS symptom.
Of course, over-the-counter preparations like Midol can reduce cramps and bloating and heating pads help with cramps. But preventing the symptoms from happening at all can make life easier.
“A lot of young women are going for forms of birth control like an IUD or Depo-Provera shot,” said Vanna Reisman women’s health nurse practitioner and certified nurse midwife at Women’s Health Horizons in Syracuse. “You’re not getting periods on these as it calms down the ovaries. You don’t get PMS. It’s about cycle control not just fertility control.”
Healthywomen.org offered a few suggestions that may help, such as taking a calcium supplement of 600 mg twice daily, although it’s unclear as to why this can make a difference. Other studies show that supplementing with vitamin E, vitamin B-6 and magnesium help.
Some women report anecdotally that the supplement chasteberry helps relieve PMS symptoms.
Before taking any supplements, always discuss it with your primary care provider.
Other lifestyle modifications can also ease PMS.
“Exercise is always something to help regulate hormones, especially strength training exercise like yoga and Pilates for core work,” Reisman said. “I do encourage that because I think it does help women’s bodies maintain a certain weight and BMI. Also, strength training is so important for people. It’s hard for many people to get there but once they realize it comes down to output has to be more than input.”
Walking twice daily for 30 minutes can make a difference in becoming healthier and thereby reducing PMS symptoms. Try exercise bands, moderate free weights or body weight exercise. This may not be a good time to engage in lifting really heavy weights.
Some cardiovascular exercise can also help out, as the body releases the “feel good” hormones — endorphin and serotonin — during exercise. This helps improve mood and alleviate depression. But if you’re not feeling up to it, try a light workout such as brisk walking, gentle yoga or Pilates or cycling.
Overall, eating a balanced diet reduces PMS symptoms. It should be low in refined foods such as snack cakes, pastries and boxed mixes and simple carbohydrates like white flour-based foods and sugar. A good diet is also rich in whole produce and grains, complex carbohydrates and lean protein sources.
Ironically, many women experience PMS-related food cravings for foods that aggravate their symptoms, such as chocolate or other sweets and caffeine, but it’s better to reduce these. Herbal tea may help ease symptoms. Most is caffeine-free. Look for preparations billed to reduce PMS.
Reduce sodium and increase water intake to prevent bloating. Avoid nicotine altogether.
As stated above, regular exercise is important. Aim for 150 minutes of moderate exercise weekly.
Women who experience severe depressive symptoms — not just a bout of low mood for a day — should seek help from a healthcare provider. This could signal premenstrual dysphoric disorder (PMDD), a rare disorder that causes more significant mood symptoms and more pronounced PMS symptoms. Care providers may prescribe antidepressants.