Pre Menstrual Syndrome (PMS) also called pre menstrual tension (PMT)is common in young and middle-aged women, and three in four women have some PMT symptoms. It usually starts in the second half of your menstrual cycle and goes away by the time your period starts. Older teenage girls tend to have more severe symptoms than younger teenage girls, and women in their 40s tend to be affected most severely.
Western Medicine and Premenstrual Syndrome
‘Premenstrual syndrome’ (PMS) is the cyclic recurrence of a group of symptoms that peak 7 to 10 days before menstruation and for some can disappear a few hours after the onset of the menstrual flow. This condition is characterized by multiple and diverse symptoms including, but not limited to: breast tenderness, temporary weight gain, bloating, constipation, insomnia, acne, headache, pelvic pain, irritability, depression, mood swings, poor concentration, confusion, social withdrawal, impulsiveness and appetite changes. While many women experience mild symptoms of short duration, other women have more severe symptoms that last for many days and temporarily disturb their normal functioning.
Symptoms of PMS
There are many symptoms associated with PMS. The most common symptoms can be grouped into emotional and physical symptoms.
Emotional and behavioural symptoms can include:
anxiety
mood swings
tiredness
irritability
depression
a loss in confidence
clumsiness
difficulty sleeping
forgetfulness
Physical symptoms can include:
headaches
dizziness
feeling bloated
feeling sick
a change in your appetite or food cravings
pain in your joints
tender breasts
abdominal (tummy) pain
backache
These symptoms aren’t unique to PMS – it’s the timing of the symptoms that indicate if you have the condition. If you have PMS, your symptoms will:
appear during the two weeks leading up to your menstrual period
get better once your period has started
come back each month
Lifestyle and Premenstrual Syndrome
PMS is due to unbalanced hormonal fluctuations. A mixture of correct diet, adequate exercise, and emotional clarity, along with acupuncture and Chinese medicinal herbs may correct imbalances and bring long-term relief.
Balanced nutrition is crucial for overcoming PMS. Certain foods such as alcohol, caffeine, cold temperature foods, sugar and salt can exacerbate symptoms of PMS and should be avoided. Additionally, commercially raised red meats and poultry which have a residue of steroids composed of female animal sex hormones should be eliminated from the diet. Food necessary for a harmonious menstrual cycle include: plenty of organic vegetables, small amounts of fruit, whole grains, legumes, seaweed, small amounts of lean hormone-free meats, and fish.
Exercise plays an important role in the treatment of PMS. Thirty to forty-five minutes of cardiovascular exercise at least three times per week improves blood circulation and significantly helps reduce symptoms.
In addition to diet and exercise, some form of meditation can be very helpful. Our emotions and hormones influence each other, since they are registered in the same part of our brain. Stress can cause hormonal imbalances and therefore worsen the symptoms of PMS. Some quiet time everyday helps bring emotional and physical equilibrium.
