Premenstrual syndrome (PMS)

Q: I experience unexpected and rapid mood changes before menstruation, a few days before it starts. Can I somehow control them to avoid troubles at work and home? Such emotional drops really affect my life and relations with colleagues and family.

A: It is typical display of premenstrual syndrome (PMS). Some psychiatrists call it Premenstrual Dysphoric Disorder (PMDD), but it means pretty the same in your case.

Premenstrual syndrome is rather popular disorder experienced by more than 30% of woman worldwide. It reveals in various emotional and physical symptoms, and mood swings is one of the most typical symptoms. The problem is that PMS is not properly studied yet, the connection between PMS and emotional state is still unclear, so there is no definite treatment suitable for all. However a lot of patients find some therapies effective, such as taking magnesium mineral, calcium pills, St. John’s wort medicines or Prozac. These medicines have already shown its effectiveness and were clinically tested, that gives some guarantee for successful treatment. The rest of therapies mostly built on beliefs with no medical ground.

As for the vitamins and minerals, there are a few that can help:

-Vitamin E  for daily intake of 400-800 UI dose;

-Vitamin B6 – 50 mg daily or twice a day;

- for 1,000 – 1,500 mg daily;

-Zinc – 15-25 mg per day;

-Magnesium (325-750 mg daily according to doctor’s recommendations).

The herbs useful for treating PMS are flaxseed or borage oil, usually supplied in capsules. These oils give special fatty acids that can relief various pains and emotional PMS symptoms. Evening primrose oil is a popular treatment for increased breast tenderness. Chamomile or valerian root act as a sedative medicines that can remove aggressive mood or anxiety, but be careful and don’t take them at morning or daytime, as they reduce concentration. Dandelion leaves are effective for excess fluid excretion.

In Europe PMS is often treated by St. John’s wort (Hypericum) that already proved its effectiveness. The medical practice shows that the most helpful regime of its intake is 300 mg daily. From 10th cycle day till the periods start, increase the dose to 300 mg three times per day. Each cycle begins from the first day of menstruation. Sometimes it is enough to take less or increasing the dose only before ovulation (about 14th cycle day). It is individual in each case.

Remember that there are also non-medicine therapies that can help to reduce PMS symptoms. Exercises and diet are among such methods. Aerobics increases the output of endorphins and reliefs mood swings and depression, having positive effect on the whole organism. Replace simple carbohydrates (cookies or candies) by complex carbohydrates (vegetables), eat more frequently but by less dosing. You can use special “PMS Escape” drink with complex carbohydrates, but it more expensive than vegetables and grains. Try to limit alcohol intake, simple sugars or fattening foods also should be avoided.

If these measures don’t help, consult a doctor for finding another therapy including SSRI antidepressants. Some drugs like Zoloft or Prozac successfully treat PMS symptoms. They are ethical medications.

And don’t forget that PMS is not the only reason of mood swings. Some medical disorders like diabetes or endocrine system disorders, as well as psychiatric pathologies, may cause the same symptoms. If PMS therapy doesn’t help, it is better to see your doctor to find the actual reason and proper therapy.

Most women are looking for relief from the discomfort signs of premenstrual syndrome symptoms, but usual painkillers may not work every time, and as for the prescription drugs – they sometimes have not very good side effects. That’s why you might decide to think about some alternative remedies that can relieve your discomfort from PMS symptoms. Such natural remedies as herbs, vitamins and nutritional supplements are available to help you manage some usual PMS symptoms like bloating and cramps if combined with a proper diet. Besides, alternative remedies are usually able to keep you emotionally well as this side of your health might be disrupted at the time of menstruation, and it’s the one that can’t be easily restored by usual painkillers you can always get at a nearby drug store.

Keeping a diet which is rich in nutritional elements and vitamins, both of which are able to particularly lower PMS symptoms, can be considered an alternative remedy free of any unnatural means. In addition, you can try supplements combined with a diet, which include herbal and vitamin supplements that will target uncomfortable PMS symptoms.

Vitamins below are reported to particularly help ease PMS symptoms and discomfort caused by them:

1. Vitamin A has been reported to lower the effects of premenstrual syndrome symptoms.
2. Vitamin B6 is helpful to lower bloating, because it’s a natural diuretic. In addition, it may help you balance estrogen levels which are commonly imbalanced during a period.
3. Vitamin E is able to ease tender breasts and soreness. Besides, you may like it for regulating hormone levels and lowering depression and irritability.
4. Pantothenic acid being a natural nutrient, is often used to manage stress.
5. Since magnesium and calcium are naturally powerful substances, they can help you ease muscle tension and cramping. Moreover, they have also been reported to reduce stress.

The lack of nutrition may easily cause shortages in your organism that can contribute to the factors of menstrual symptoms, like mood, fluid balance and inflammation control. But if you eat specific foods that are proved to provide most important nutrients and vitamins for reducing PMS symptoms, you automatically get a natural remedy. Below you can find a range of foods which are able to provide you with the key supplements and thus lower PMS symptoms:

1. A diet designed for PMS relief should be rich in animal fats, fresh vegetables, complex carbohydrates and protein.
2. Vitamin A can be found in egg yolks, liver and butter.
3. For a good source of vitamins A and D and necessary fatty acids you are recommended to take cod liver oil.
4. Vitamin B6 can be found in peas, lentils, cabbage and alfalfa sprouts, alongside with whole rye, wheat and oats, also tuna, beef, cashew, turkey and bananas.
5. Oily fish like salmon or sardines are a strong source of fatty acids, vitamin D and calcium.
6. Milk and cheese can provide you with calcium, as well as broccoli, sesame seeds, watercress, almond and Brazil nuts, and leafy greens can.
7. Eating brown rice will provide you with pantothenic acid, magnesium, and vitamin B6.
8. Sunflower seeds and oats are a great source of magnesium, along with all nuts, bananas, beef, corn, leafy greens, and tuna.
9. You can get pantothenic acid in whole wheat and rye breads, brewer’s yeast, and sunflower seeds.
10. Vitamin E is contained in wheat germ and wheat germ oil, peanuts, olive oil, broccoli, and pecans.

In addition to eating all these foods, it is highly recommended that you avoid partially hydrogenated oils, junk food, and stimulants like alcohol and coffee, because they usually increase the discomfort of PMS symptoms.

Such nutrients as vitamin A should rather come from natural food, because synthetic one may be toxic. But while you focus on food as the main source of certain minerals and vitamins, you can still supplement you diet by taking vitamins from health stores.

A supplement which is particularly aimed at relieving PMS is recommended to be designed in such a way that it include vitamins A, C, D, and E, also B-complex vitamins, potassium, calcium, manganese, magnesium, phosphorus, iron, pantothenic acid, and zinc.

In case you already take daily multi-vitamins, make sure the combined supplement don’t exceed your daily dose limit. Also notice that taking vitamin B6 supplements is not possible at the same time with B-complex vitamins. If you don’t remember the limits, they are 100 to 200mg for pantothenic acid and vitamin B6; 800 mg for magnesium and 1,500 mg for calcium. You may even find that you don’t need any extra supplements because your daily multi-vitamins are enough to help you fight menstrual symptoms.

Also a good idea would be to talk to a nutrition expert, as he can choose the best supplement combinations depending on your individual concerns.

Symptoms of premenstrual syndrome can debilitate some women, but there is clear evidence that calcium may help naturally relieving PMS.

Every woman knows that PMS symptoms are no laughing matter – bloating, food cravings, joint aches and mood changes can make the time prior to onset of menstruation a real challenge. The symptoms of PMS are surprisingly common, as more than 3/4 of women experience a few symptoms as a minimum within the week before a menstrual period. Of course, nonprescription painkillers like Advil will relieve some generalized aches, but it can’t treat mood swings or the irritability. Sometimes the signs can be so strong that women may be prescribed anti-depressants or anti-anxiety drugs, but they usually cause more side effects than relief.

Way to relieve PMS naturally
American Journal of Obstetrics and Gynecology published a great study, describing the ability of the calcium to help naturally relieving PMS. According to the results of a study, more than a thousand women took 1,200 milligrams of calcium for three month, and it helped them ease PMS symptoms, significantly decreasing them by half. According to some other researches, women suffering from heavy PMS symptoms usually have problems with calcium metabolism, and that is the main source of their symptoms. When it comes to the symptoms of premenstrual syndrome, calcium appears to be an essential mineral.

Forms of calcium
There are lots of calcium compounds available. The abovementioned study used calcium carbonate. It can be found at most health food stores and drugstores. Another way is to take Tums Extra Strength pills containing 750mg of calcium carbonate. If you take 2 of them every day, it’ll be enough for necessary benefits.

Other ways to relieve PMS naturally
Taking calcium in order to relieve symptoms is just a part of a big plan targeted at relieving discomfort in women. For example, avoiding high carbohydrate meals and salt can help relieve the weight gain, bloating and cravings that most women experience within the week before menstruation period. Regular exercises are able to help eliminate mood swings. Other methods to relieve PMS symptoms include avoiding caffeine and nicotine, which tend to increase anxiety and tension and alter mood. It’s very important to sleep enough as well.

Despite it might not eliminate all of the PMS symptoms, calcium appears to help lots of women. A good tip is to keep your symptom diary, as it would help focus on the factors making the symptoms worse and consequently correct them.