Understanding PMS

Understanding PreMenstrual Dysporic Disorder (or PMS)

There are many reasons why a woman may suffer from Pre-Menstrual Syndrome. We discuss some of the reasons why you may be suffering and also talk through the various treatments.

How is PMDD treated?

Self-help

Avoid scheduling stressful events for the week before your menstrual period.

Scheduling

Avoid scheduling stressful events for the week before your menstrual period. Schedule adequate sleep of at least 8 hours per night, because the melatonin and oxytocin released during sleep will “reset” your brain’s chemistry. Exercise releases endorphins, your body’s natural pain killers.

You need to schedule 30 minutes of aerobic exercise five times per week.

Diet

Serotonin deficiency may cause PMDD. Exercise raises your serotonin and dopamine neurotransmitters. Serotonin is made from the amino acid tryptophan. You can lessen your carbohydrate cravings by eating tryptophan (turkey, filberts, almonds, tofu, kelp, milk, eggs, cheese, or a 5 HTP supplement). Vitamin E (found in almonds, sunflower seeds, tomato paste, turnip greens, and avocadoes), can reduce cramps and breast tenderness by reducing prostaglandin production.

Calcium and magnesium control the opening and closing of blood vessels and nerve communication, so increasing your intake of these minerals may improve your PMDD symptoms. Magnesium also reduces fluid retention.

Eating a meal with dairy products, black beans, halibut, spinach, and an ounce of pumpkin or squash seeds could help your nerves. If you are lactose intolerant (allergic to dairy products) you can chew Tums or Rolaids. However, dietary changes alone will not relieve all of your symptoms because the cause is hormonal.

Headaches are caused by rollercoaster blood sugar. Eat six small meals per day that include these complex carbohydrates: Potatoes; rice; whole grain noodles; bread; and whole grain cereals. Complex carbohydrates will sustain your blood sugar level than simple sugars.

Avoid these simple sugars: White sugar; honey; juice; soda pop; chocolate; candy; and ice cream. Simple sugars cause your blood sugar to peak two hours after consumption. You will then experience an abrupt “sugar crash”.

Headaches can be triggered by nitrite salts in: Pickles; smoked and salted meats; canned foods; frozen TV dinners; cheese; soy sauce; and mustard. If you need a flavor boost, try fresh herbs, instead.