Everything a woman takes into her bodyfrom sugar and salt to alcohol and drugspotentially affects how intensely she suffers from PMS symptoms.
Preventing PMS begins with small, important lifestyle changes.
At the top of the list are stopping smoking and reducing alcohol intake.
Eat Right and Control PMS
Eat rightdespite your cravings! Eating more fresh fruits and increasing
your intake of certain minerals and vitamins can sometimes mitigate
unhealthy cravings for sugar or salt.
Eat a low fat diet.
Reduce your intake of sugar and salt.
Reduce or eliminate caffeine and alcohol.
Exercise regularly: at least three 20-minute sessions a week.
Drink plenty of water.
Increase your intake of calcium and vitamin E.
You may also feel better if you eat six small meals a day, instead of three larger ones.
Avoid Alcohol - And Reduce PMS
Studies have shown that tolerance for alcohol decreases during the PMS phase, and that alcohol interferes with the normal production and balance of both male and female hormones. As a result, it can create irregularities in the menstrual cycle.
Alcohol can contribute to feelings of depression, which in turn exacerbates PMS. Alcohol is also high in calories and thus affects the body's metabolism. It can also lower blood sugar levels, which can increase irritability.
A 1996 report in the British Journal of Obstetrics and Gynecology said that regular alcohol consumption increased the duration and severity of cramps in women who suffered from cramping.
Water and Fluid Retention - Your Link To PMS?
Nutritionists and many medical doctors recommend that women who have PMS drink at least six glasses of water a day and reduce their intake of fat, sugar and salt. In a healthy adult, drinking more water does not increase fluid retentionit actually helps flush fluids from the body.
Adequate Sleep and PMS
A woman's body may have different sleep requirements at different times during her menstrual cycle, so obtaining adequate rest is important.
PMS Treatment: Vitamins to Hormone Therapy
PMS treatments differ according to different women's needs. Over-the-counter anti-inflammatory drugs can help with mild pain and cramping, and some women find they feel better when taking antidepressant drugs. Natural remedies include using natural progesterone suppositories or creams and eating more soy products.
Antidepressants such as Prozac® are sometimes prescribed as PMS treatment and have been found to provide effective relief from symptoms. But detractors of Prozac say that it reduces sex drive and has other detrimental side effects.
Tranquilizers, such as Valium®, Ativan®, and Xanax®, are proven PMS treatments for women who suffer from severe PMS. However, if a woman's symptoms are due to an excess of estrogen, any treatment that only relieves symptoms will not address the underlying hormonal problems.
Treating Estrogen Dominance
Various types of hormone therapy are used for treatment of PMS and other women's health problems. Some women have unusually high levels of estrogen compared to progesteronethis is called estrogen dominance. In these cases progesterone-based hormone therapy that may include birth control pills, may be prescribed to help decrease the gap and lessen PMS symptoms.
Birth control pills may also be prescribed to regulate menstrual flow, reduce excessive bleeding, and treat acne or other PMS symptoms. Ask your doctor if birth control pills are an appropriate hormone therapy for you.
Natural Progesterone for PMS
Natural progesterone is a hormone believed to help control symptoms associated with the menses. The makers of natural progesterone creams say they have many benefits as a PMS treatment. While clinical researchers question how much progesterone is actually absorbed through the skin in these creams, some women report that their symptoms are relieved when using these creams as directed.
Some doctors prescribe progesterone suppositories as PMS treatment.
Soy and Herbs Under Study for PMS
Eating more soy products, which are rich in phytoestrogens, may help balance estrogen levels and act as a natural hormone therapy. The National Center for Complementary and Alternative Medicine is currently funding research on dietary soy as well as several herbs that have shown promise as in treating PMS, including black cohosh, red clover, hops, dong quai, and flax seed.
Greens and Vitamin B Foods for PMS
Some doctors believe that a diet high in minerals and complex carbohydrates (such as whole grains and green leafy vegetables) can help the body to rid itself of excess estrogen.
Calcium, Magnesium, and Vitamin E for PMS
One controlled study reported relief from symptoms in women who took 1000 mg of calcium daily. At least six different studies have shown some PMS symptom relief in women who used a daily vitamin that was high in magnesium (at least 300 mg daily) and minerals.Two controlled studies validated the benefits of taking at least 300 I.U. of vitamin E daily.
Other nutritional supplements that are sometimes suggested (but are clinically unproven) include primrose oil and tyrosine.
Acupuncture for PMS
The National Institutes of Health has confirmed that acupuncture relieves physical pain resulting from many conditions. Current clinical studies are now under way to determine acupuncture's effectiveness at treating fibromyalgia and other predominantly female disorders.
Acupuncturists say that they successfully treat a number of women's health problems, including premenstrual syndrome and menstrual abnormalities such as irregular or heavy periods.
What should you do? Consult your health care provider about your personal risks and benefits from any of these treatments.
FROM : NCERx
