PMS Information

Women hate it. Men fear it. Children run crying from it. That’s right people. It’s PMS. Otherwise known as Premenstrual Syndrome, pms usually occurs in the one to two weeks prior to menses (for all you guys out there, that means her period). The good news is, the symptoms usually go away after the period starts, however getting through those weeks can be outright torture.

No one is exactly sure what causes PMS or why some women have few to no symptoms while others experience it so severely, they have trouble functioning. While there are over 150 symptoms related to PMS, most women do not experience all of them. Diagnosis of PMS is based on your individual symptoms, when those symptoms occur, and how they affect your quality of life.

Here are just a few of the most common PMS symptoms:

· Acne
· Breast swelling and tenderness
· Fatigue
· Trouble sleeping
· Headache
· Backache
· Upset stomach
· Food cravings
· Joint and Muscle pain
· Trouble concentrating
· Tension
· Irritability
· Mood Swings
· Crying
· Anxiety
· Depression
· Feeling “out of control”
· Fluid retention
· Constipation
· Abdominal cramping
· Weight gain
· Altered libido
· Anger
· Increased emotional reactions
· Forgetfulness
· Nausea

So what can be done to tame the PMS beast? First of all, before you go out and get yourself a prescription for Lithium, try these lifestyle changes. All of these have been researched and time tested for effectiveness.

~ Take a multivitamin. Make sure it includes 400 mcg of folic acid, 100 mcg of B6, B complex, 300 mg of magnesium, 400 IU of Vitamin E and 1000mg of Vitamin C. This should help relieve irritability, joint aches, breast tenderness, fluid retention, anxiety, depression and fatigue.

~ Get regular exercise. Try to get in a brisk walk, do some swimming, take a bike ride or jump on the elliptical machine at least 3 times a week. Keep in mind that studies have shown the frequency of the exercise affected PMS symptoms more than the intensity.

~ Avoid Alcohol.

~ Reduce sugar and salt intake. This will help relieve bloating, dizziness and breast tenderness.

~ Increase foods rich in potassium such as fish and beans.

~ Eat six meals a day in 3-hour intervals. This will assist your body in stabilizing blood sugar.

~ Lay off the caffeine since it can aggravate your feelings of anxiety and depression.

~ Relax! Try meditation or yoga to reduce your stress. Allow some time for yourself

If your symptoms persist, consider these natural supplements to aid in PMS relief.

· Calcium
· Vitamin E
· St. Johns Wort
· Dandelion
· Evening Primrose Oil
· Calcium
· Chaste Tree Berry

If you still have no luck, consult your physician. There is a much more severe form of PMS referred to as PMDD, Premenstrual Dysphoric Disorder.

The main symptoms of PMDD are:

· Panic attaches
· Mood swings
· Crying
· Irritability or anger that affects others
· Low energy
· Binge eating
· Trouble thinking
· Feelings of sadness and despair
· Thoughts of suicide

PMDD is serious business and should not be taken lightly. If you feel you suffer from PMDD, call your doctor. Also, track your symptoms for two or three months to determine if they are a result of PMDD, or possibly another mood disorder. Usually, PMDD is only experienced for one or two weeks prior to your period while a mood disorder would likely effect you throughout the month, regardless of where you are in your cycle.