PMS: You Are NOT Crazy

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It’s soon the “time of the month”. For most women, the week before their period is not a happy one. Men are indirectly affected by this phase of a woman’s menstrual cycle by having to deal with a less pleasant partner. Most people have heard of PMS but, many may not know the mechanism behind those reoccurring signs and symptoms.

PMS (premenstrual syndrome) or PMT (premenstrual tension) is clinically defined as having symptoms of “sufficient severity to interfere with some aspects of life.” About 80% of women between the ages of 18-40 have at least a few signs and symptoms of PMS. Only about 5% of this group of women have clinically defined PMS.

The signs and symptoms of PMS may appear up to two weeks before your period. After your ovaries release an egg (ovulation) and it was not fertilized, there is a decrease in the hormone called progesterone. This decrease creates a relatively high estrogen state, which makes you prone to PMS.

As of the first day of your menstruation, you are back to a more balanced hormonal state. Your PMS signs and symptoms suddenly disappear and you feel better. This pattern tends to be consistent from month to month for most women.

There are about 200 signs and symptoms related to PMS. Some include: bloating, cramps, breast tenderness/swelling, stress, anxiety, acne, insomnia, joint and muscle pain, headache, fatigue, mood swings, food cravings (i.e. sugar), worsening of allergies, infection and eye problems.

Some of the risk factors that can predispose you to PMS are internal or environmental stress, heredity (family history), increased age, smoking, allergies (nuts, trees, grass, and markers), poor nutrition (vitamin and mineral deficiency), pollution, lack of exercise, being overweight and poor overall health.

Mainstream treatments for PMS can involve: counseling, exercise, lifestyle changes (i.e. better nutrition), anti-depressants (i.e. Prozac), birth control pill, diuretics (for bloating), and anti-inflammatory drugs. Unfortunately, most of these common treatments do not address the underlying hormonal and health issues that may cause PMS.

Although PMS may be common in women of child-bearing years, it is not normal. If you lead a healthy lifestyle and stay away from most of the risk factors, you may find a significant decrease in PMS signs and symptoms. You will then discover that for 1 week every month, you are not crazy.

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Here are some natural ways to reduce the signs and symptoms of PMS:

• Lower your stress level: you may over-stimulate your adrenal glands. You might exhaust these glands and as a result, feel tired. Finds ways to relax (i.e., meditation or relaxation exercises).

• Exercise: regular aerobic activity helps reduce physical stress and produce feel-good brain neurotransmitters (i.e., endorphins).

• Check your thyroid function: if your thyroid is underactive, you may be fatigued and have low energy. Take a supplement to boost your thyroid function.

• Check your hormones: your level of estrogen could be too high compared to your level of progesterone. You could benefit from taking plant bio-identical progesterone 10 days before your period. Consult with your family doctor before taking such hormones.

• Lower your sugar intake: avoid simple sugars (i.e. donuts) and instead eat complex carbohydrates (whole wheat) combined with proteins (i.e. nuts). Your blood sugar may fluctuate too much and you could suffer from low blood sugar (hypoglycemia).

• Reduce your intake of meat and dairy: the meat and dairy found in most grocery stores have hormones that increase the level of estrogen in your body. It is better to choose an organic type.

• Avoid processed food: refined foods tend to be low in fiber, vitamins, minerals, and high in sodium and sugar. They tend to promote water retention and constipation.

• Take a multivitamin: ensure that you get enough vitamin B6, Calcium, Magnesium, Vitamin E, Manganese, and Essential fatty acids. For example, Magnesium helps reduce the intensity of menstrual cramps.

• Nourish your GI tract: take enough fiber (25g/daily) combined with enough water (1.5 L) and probiotics. Fiber can help remove environmental toxins that mimic estrogen (i.e., pesticides). It will be easier to keep a good balance between your estrogen and progesterone.

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References

Dean BB, Borenstein JE, Knight K, Yonkers K (2006). “Evaluating the criteria used for identification of PMS”. J Women’s Health (Larchmt) 15 (5): 546–55.

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