Beat PMS

Pre-Menstrual Syndrome affects approximately 90% of women. There are around 150 symptoms - physical, psychological and behavioral - associated with PMS.  Common problems can be irritability, depression, aggression and over-sensitivity.  Such emotional symptoms often cause friction within relationships, families and friendships - not to mention your working life.  Physically, symptoms can include: headaches, stomach cramps, flu like feeling, fatigue, mouth ulcers, bad breath, pounding heart, excessive thirst, greasy skin and hair - the list is endless. In order to take control of PMS we must first understand the menstrual cycle.

The Menstrual Cycle

Phase One - Menstruation This starts the day you get your period and lasts anything from two to eight days.  Your body suddenly stops producing estrogen and progesterone, and the endometrium (lining of the womb or uterus) is shed, causing bleeding.  If you suffer from PMS, you'll start feeling much better now - unless of course you suffer from dysmenorrhoea (painful periods) or migraines.

Phase Two - Post-Menstruation When your period finishes, you should feel great for about four or five days - your energy levels soar and your concentration is at its peak.  Inside, your brain is producing follicle-stimulating hormones (FSH), while the follicles in your ovaries start producing oestrogen.

Phase Three - Pre-Ovulation Rising levels of oestrogen as well as the production of tiny amounts of testosterone will increase your sex drive for the next three or four days, as your body prepares to release an egg.  At this stage, everything is geared towards preparing for conception, and you'll feel more confident and assertive than usual.

Phase Four - Ovulation Hormone-wise, your body is riding a roller coaster.  Your brain releases a surge of luteinising hormone (LH), which triggers the release of the egg from one of the follicles, typically on day 14 of your cycle.  You'll be at your most fertile and - as studies suggest - your most attractive, while your sex drive should be at its peak.

Phase Five - Post-Ovulation During the next few days the empty follicle turns into a gland called corpus luteum that secretes high levels of both progesterone and oestrogen in preparation for the egg to be fertilised.  But the appearance of progesterone - which is absent from the first half cycle - triggers the beggining of PMS symptoms.

Phase Six - Premenstruation If you suffer from PMS, you're not going to feel your best from now until your period starts, as this is when your progesteronelevel is highest.  Then at the end of this phase, if your egg hasn't been fertilised, oestrogen and progesterone production stops, and your period starts - which marks the beginning of another cycle.

10 Natural Ways to Beat PMS

1.  Keep track Writing a symptoms diary can help.  Recognise what's going on throughout the month by noting how you feel day to day so you can schedule things to coincide with specific times during your cycle.  If, for instance, you tend to feel great for a few days during the month, that's the time to take your driving test or go for a job interview.

2.  Tackle The Symptoms Many PMS symptoms can be easily controlled using a natural remedy.  For acne, try taking a 15mg zinc tablet once a day.  Feverfew, taken in a tablet form is a great natural way of treating migraines.  Women suffering from bloating - which is often associated with PMS - can benefit from burdock root capsules.

3.  Load Up On Vitamins And Minerals In studies, a lack of various nutrients has been implicated in increased PMS symptoms, including magnesium, calcium, vitamin D, B vitamins, iron and zinc.  In one study, by the Women's Nutritional Advisory Service, between 50 and 80 percent of women with PMS were found to have low levels of magnesium.  Eating a nutrient-rich diet can help boost your levels of vitamins and minerals, though supplements cna also help.

4.  Lose Excess Weight Several scientists, including Dr Carrie Sadler from Southampton University, have discovered that the more overweight you are, the more likely it is you'll suffer from PMS. Similarily, Virginia-based researchers have found obese women are three times more likely to suffer than those of normal weight.

5.  Chill Out Stress is also implicated in PMS.  If you're stressed, you'll have worse PMS than when you're relaxed.  Practise ways of relaxing, such as yoga, meditation, breathing exercises or anything else that works for you.

6.  Get Moving Exercise can lift your mood, as it helps boost your brain's level of feel-good chemicals called endorphins (some scientists below low endorphin levels are also implicated in PMS). At least four exercise sessions a week that leave you breathless for 20-30 minutes will help.

7.  Snack Away Your body needs 500 extra calories a day in the run up to your period, as that's when your iron levels are at their lowest.  On those days, have a healthy mid-morning and mid-afternoon snack to keep everything ticking over normally.

8.  Take Essential Oils Some studies suggest that gamma-linolenic acid (GLA) helps to reduce PMS symptoms, such as irritability, stomach cramps and breastpain - find it in evening primrose oil, starflower oil and blackcurrant oil.

9.  Heal With Herbs A plant called agnus castus is popular in the treatment of PMS.  Research in the British Medical Journal suggests it may improve symptoms by more than 50 percent.  ST Johns Wort or 5HTP is also recommended but can reduce the effectiveness of the contraceptive pill.

10.  Cut Them Out Salt, sugar, coffee and alcohol have all been linked with PMS symptoms. Salt causes bloating, alcohol can worsen your mood, caffeine can increase breast tenderness and sugar exacerbates food cravings.

Please consult your GP or holistic practitioners to ensure correct usage of above tips.



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