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Pre-Menstrual Syndrome (PMS)

This is a common problem amongwomen, affecting approximately 80% of menstruating women. It is morecommon in the age group of 13-30 years. Only 10% of them may experiencesevere symptoms, but for those women, the 2 weeks before they havetheir period could prove to be a disturbing and distressing time.Cramps, mood swings and an irritable temper could cause a tensesituation at home.
Read on to find out more about PMS and how a woman can manage this condition.

What is PMS?
PMSor Premenstrual Syndrome refers to a group of physical and emotionalsymptoms that women experience on a regular basis, in relation tomenstruation. Though dysmenorrhea (menstrual cramps) is not considereda symptom of PMS, women may experience both PMS and dysmenorrhea at thesame time.

When does this occur?
The symptoms of PMS occurusually within 7 to 14 days prior to menstruation, that is, in the twoweeks between ovulation and menstruation and disappear a few hoursafter an onset of menstrual flow.

What is the cause of PMS?
PremenstrualSyndrome is said to be a result of fluctuation in the levels ofestrogen and progesterone in the body. Progesterone deficiency,estrogen excess, vitamin and/or mineral deficiency, prolactin excess,and stress are all said to cause PMS.

What are the symptoms of PMS?
Thesymptoms of PMS and the duration and severity of symptoms, differ fromperson to person. Increased estrogen can cause fluid retention andsymptoms such as weight gain, swelling, breast tenderness, and bloating.

Common physical symptoms of PMS are:
Backache
Headache
Cramps in the abdomen, leg, or back
Breast tenderness
Fluid retention and bloating
Weight gain
Insomnia
Dizzy spells or even fainting
Fatigue
Loss of, or increase in appetite
Constipation
Diarrhea
Acne

Common emotional symptoms of PMS are:
Depression
Anxiety
Irritability
Mood swings
Inability to concentrate
Aggression or violent behavior
Suicidal thoughts
Panic attacks

How can a woman manage the symptoms of PMS?
Thesymptoms of PMS usually reduce or stop after the menstruation hasbegun. If the symptoms do not improve after the periods begin, or ifthey become worse, a doctor should be contacted immediately.
Here are some tips to manage the symptoms:
Salty foods should be avoided for 1 to 2 weeks before the periods begin. This will avoid excess fluid retention.
Water and juices that do not contain salt or sodium should be taken.
Caffeineshould be avoided as it can aggravate the headache, anxiety, and breasttenderness. Instead of stopping caffeine suddenly, a person could taperit off from 2 weeks before the periods.
Regular exercise, at leastthree times a week, will help decrease the severity of cramps. Exercisecan also keep a person refreshed and energetic. A warm bath may helprelieve the cramps. It will also help a person to relax the tensemuscles and alleviate anxiety.
Alcohol should be avoided to control the mood changes.
Meals should be smaller and more frequent. It is better to eat at fixed times of the day, if possible.
The person should not starve for more than 5 hours during the day.
Calciumin doses of 1200mg per day is shown to reduce the symptoms of PMS. Adaily calcium supplement could be taken as well as calcium-rich foodssuch as milk and other dairy products.
Multivitamin supplements maybe taken daily. This should include B6, B12 and magnesium. (It is saidthat low levels of magnesium are responsible for the craving forcertain types of foods such as chocolates).
A woman should try to reduce her stress level as much as possible as it can aggravate the symptoms of PMS.
Ifa woman follows these simple steps, she may be able to avoid thesuffering associated with the symptoms of Premenstrual Syndrome.

Taken From:http://www.healthorchid.com