Stop Suffering the Symptoms of PMS

Premenstrual syndrome (PMS) has long been a monthly misery for many women. About 85 percent of women suffer from PMS, which occurs during the week or two before their periods begin. For some women, PMS may just be a monthly bother, with minor symptoms that cause little discomfort. For others, symptoms can be severe enough to make each day a challenge. Fortunately, some methods are available that may help make dealing with the symptoms of PMS a bit more bearable.

What are the symptoms?

PMS usually includes both physical and emotional symptoms that can vary from woman to woman. The following are a few of the more common ones:

• Physical symptoms such as breast tenderness and swelling, weight gain, bloating or acne.
• Emotional changes such as depression, anxiety, crying or mood swings.
• Other symptoms such as headaches, food cravings, increased appetite, insomnia, forgetfulness and fatigue.

Still misunderstood, but relief can be found

No one knows the causes of PMS because of the wide range of symptoms. Most of the evidence points to fluctuating hormone levels of estrogen and progesterone and their interaction with neurotransmitters in the brain. Studies have determined some ways to help relieve symptoms:

• Aerobic exercise. Walking, running or cycling can reduce the fatigue and depression associated with PMS. Try to exercise at least 30 minutes per day a few days a week.
• Dietary changes can alleviate symptoms. Avoid caffeine, which can increase breast tenderness, irritability and headaches, and reduce salt intake. Although you may crave high-fat foods or sugary foods, they may make symptoms worse. Choose fruits, vegetables and whole grains instead.
• Dietary supplements can help. Calcium supplements around 1200mg per day can reduce some physical and mood symptoms. Other studies conclude that vitamin E, vitamin B6 and magnesium help reduce bloating, breast tenderness and mood symptoms.

The best way to manage your premenstrual discomfort is to know the patterns your symptoms follow. The more you know about what triggers them, when they happen and what works best to relieve them, the better you will be at developing strategies to cope with them. As always, talk with your doctor if PMS symptoms worsen or for more insight into coping with PMS symptoms.

Has it been a while since your last check-up, or do you need a new physician? Call us at 317.565.0535 to request an appointment.

Sources: ACOG.org, WomensHealth.gov