PMS – Don’t Let it Control Your Life

Simple strategies that can reduce your symptoms
By Kara Sibilia

Say the acronym PMS and most of us think cramps, fatigue, bloating, headaches, irritability…and the list goes on. According to MayoClinic.com, an estimated three of every four menstruating women experience some form of premenstrual syndrome (PMS), and some can experience severe symptoms that interfere with everyday life.

A lot of women may think PMS is just something that you have to deal with, but research shows there are some simple lifestyle changes you can make that may alleviate the symptoms.

Exercise and Dietary Changes
Incorporating at least 30 minutes of exercise on most days of the week can help decrease fatigue. Activities such as meditation, yoga, and deep breathing exercises can relieve headaches and reduce tension and stress.

Limiting your consumption of salt can decrease bloating. Also, reducing the amount of sugar, alcohol, and caffeine in your diet can ease insomnia, tension, and anxiety. Christiane Northrup, MD, author of The Wisdom of Menopause and Women's Bodies Women's Wisdom believes women should avoid foods and beverages containing MSG (monosodium glutamate) and aspartame (NutraSweet). "Both are loaded with excitotoxins, chemicals that impact brain cells and can make PMS symptoms worse," she says.

Vitamins and Herbal Supplements
The levels of vitamins and minerals you intake can also have a big impact. You can either get the recommended amounts through foods in your diet, nutritional supplements, or a combination of both. Many experts recommend:

Calcium (1200mg daily) - to improve negative moods and reduce fluid retention and pain

Vitamin B6 (50-100mg daily) - to improve PMS depression and physical symptoms, but take no more than 100mg daily to avoid toxic effects on the nervous system

Vitamin E - to help with breast tenderness

If you’re looking for some alternative options, here are other mineral or herbal therapies sometimes used:

Black Cohosh – may relieve anxiety, tension, and depression

Evening Primrose Oil - may offer mild relief of breast tenderness

Ginkgo Biloba - may reduce breast tenderness, bloating, and weight gain

Vitex (agnus-castus, or chasteberry) - may reduce irritability, anger, breast tenderness, bloating, cramping, and headaches

Zinc - may help improve PMS-related acne

Become more in-tune with your body.
Track your PMS symptoms in a journal for at least three months to see when they occur. Try some diet/exercise adjustments and monitor what helps (remember, you should always check with your doctor first before taking any herb or dietary supplement). If you still aren’t finding the relief you want, you can consult a medical professional for additional treatment options.

Research and statistics: MayoClinic.com, WebMD.com

Kara Sibilia, mother of one, is a freelance writer based in New Jersey who enjoys writing about beauty, fashion, health, and motherhood. To contact Kara, please email kara_sibilia@yahoo.com.

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