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- What is PMS?
- Symptoms of PMS
- Causes of PMS
- Prevention of PMS
- Risk factors for PMS
- Complications of PMS
- When to see a doctor about PMS
- Diagnosis of PMS
- Conventional treatment of PMS
- Alternative/complementary treatment of PMS
- Living with PMS
- Caring for someone with PMS
Living with pre-menstrual syndrome (PMS)
There are a number of strategies which are recommended to help you better deal with pre-menstrual syndrome (PMS):
- Avoid alcohol - if you suffer from the breast tenderness and fluid retention symptoms, then any level of alcohol will be highly dehydrating and you need to avoid it, especially during PMS as it will only make your symptoms worse
- Drink enough water - ensure you are properly hydrated by drinking at least eight glasses of water every day. This is important because your body may not be handling fluid properly and you need more fluid to help flush out excessive fluid in the body
- Eat more vegetables and fruit - your body requires more nutrients during PMS to more effectively deal with this condition and this can be effectively managed through a higher intake of vegetables and fruits. You should be eating 5-7 portions of vegetables and 3-5 portions of fruit each day and the darker green or purple or brightly coloured the better
- Exercise regularly - it is really important that you incorporate regular exercise into your daily routine of at least 30-40 minutes, some which should be cardio and some of which should be resistance training (to keep the heart and bones strong). Exercise is a great way to help alleviate PMS symptoms because during physical activity, all the cells receive more oxygen and are able to eliminate more waste (including excess fluid, excess eostrogen) and exercise released endorphins, the "feel good" chemicals which increase happiness and reduce feelings of anxiety and depression
- Increase foods high in vitamin B6 (pyridoxine) - if you suffer from fluid retention and breast tenderness symptoms during PMS you may benefit from the natural diuretic effects of vitamin B6 (pyridoxine). Eating more foods rich in vitamin B6 (pyridoxine) may help to reduce these symptoms
- Increase intake of essential fatty acids - the omega-3 essential fatty acids and GLA (and omega-6 fatty acid) both help to reduce inflammation and reduce levels of prostaglandins in the body, which are elevated during PMS. It would be helpful in reducing symptoms of PMS (especially the cramping, mood and fluid retention symptoms) if you increase intake of: fish, especially salmon, tuna, mackerel as well as nuts and seeds
- Increase intake of calcium-rich foods - your levels of calcium may be decreased during PMS and some experts believe this could be part of the cause of PMS symptoms, and so would be beneficial if you increase your intake of foods rich in calcium. Dairy foods are not the only foods rich in calcium
- Increase intake of magnesium-rich foods - your levels of magnesium may be lowered during PMS and as magnesium is necessary for relaxing the body, this could be a factor in the mood problems. You can try to increase your intake of foods rich in magnesium to help reduce symptoms of PMS. A handful of raw, unsalted almonds is one of the highest natural sources of magnesium
- Keep blood sugar levels balanced - symptoms of irritability, mood swings, anxiety, confusion and difficulty concentrating are not only symptoms of PMS, but also symptoms of low blood sugar levels. To avoid this, eat five to six small meals every 3-4 hours and ensure to include some good quality protein with every meal and snack to prevent fluctuations of the blood sugar levels and help reduce many of the the emotional symptoms of PMS
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- Limit caffeine intake - any type of caffeine dehydrates the body, which is unhelpful during PMS, as this can worsen fluid retention and breast tenderness symptoms. In addition to this, caffeine can over-stimulate the brain and worsen anxiety, agitation and feelings of depression, so it is best to avoid caffeine intake during PMS. Foods high in caffeine include: coffee, black tea, green tea, chocolate, energy drinks, some fizzy soft drinks
- Limit intake of processed foods - most processed (or packaged) foods contain a lot of sodium (salt) which will only make fluid retention and breast tenderness symptoms worse and besides, these foods have little nutritional value, are usually very high in saturated fat, high in calories and should be strictly limited in the diet
- Low glycemic foods - if you experience the symptoms of low blood sugar levels (irritability, depression, agitation, nervousness, inability to concentrate) you should try to eat a diet that includes more low glycemic index (GI) foods, to help stabilise blood glucose levels and reduce these symptoms during PMS. Foods that have a low to medium GI include: vegetables, fruits, legumes, nuts, seeds, fish, poultry, lean red meat, low fat dairy and should be the mainstay of the diet
- More fibre in the diet - an adequate intake of fibre is necessary in the diet to help slow down the release of glucose into the blood, which means blood glucose levels are more stable. Fibre also helps to improve digestion and keeps it healthy, allowing wastes to pass out of the body ensuring toxins do not build up. Fibre also binds with excessive eostrogen and helps the body get rid of it - this helps to normalise levels of eostrogen and reduce symptoms of anxiety, depression, agitation, nervousness and depression
- More phytonutrients - all plant foods have some phytonutrients, which are important for health. Some contain substances that help to keep eostrogen levels normalised (phytoeostrogens), by blocking the receptors on cells when there is too much eostrogen in the blood. The fibre in these foods then helps the body get rid of the excessive eostrogen. The foods highest in phytoeostrogens are: apples, barley, carrots, cherries, flax, plums, potatoes, rice, soy, wheat and certain herbs
- Reduce salt intake - if you experience a lot of fluid retention, then it would be beneficial if you reduce your salt (or sodium) intake in your diet. Sodium is found not just in table and cooking salt, but in processed foods, so look at the ingredients lists and if you find sodium high in the ingredients list, avoid that food
- Stress reduction techniques - it could be beneficial in reducing symptoms of depression, anxiety and tension if you engage in stress reduction techniques such as meditation, tai chi or visualisation. These techniques help to induce a feeling a calmness and relaxed state of mind
- Supplements - talk to your doctor or qualified naturopath about using specific supplements to help you combat symptoms of PMS. The supplements most often prescribed for women with PMS are: calcium, evening primrose oil, GLA, magnesium, vitamin B6 (pyridoxine). In addition to these, there are a number of herbs which have properties to help reduce a number of PMS symptoms: chaste berry, dong quai, st john's wort, valerian. It is important not to self-prescribe these supplements as they could adversely interact with other medications or conditions you may have, always consult with a professional
- Yoga - an excellent way to reduce symptoms of PMS is through the practice of yoga, many forms of which use meditation as part of the yoga practice. In addition to the meditation, yoga can also be very robust and active, which can provide an excellent exercise to practice every day
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< 10: alternative treatment 12: caregiving > Last reviewed: 15 August 2008 || Last updated: 9 January 2010
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NOTE: Mega doses of any type of vitamin, mineral, amino acid or herbal supplement cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of complementary supplements.
Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.
