Wednesday, May 4, 2011

The dreaded PMS

The 4 Definitive Signs of PMS are:
1. Everyone around you has an attitude problem.
2. You're adding chocolate chips to your cheese omelet.
3. The dryer has shrunk every last pair of your jeans.
4. Your husband is suddenly agreeing to everything you say.


Premenstrual syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience in the week or two before their menstrual period. Symptoms subside when the menstrual period starts and within a couple of days of menstrual flow.

PMS symptoms can range from mild to severe.

Symptoms may include:

· Breast Swelling and Tenderness

· Dizziness

· Headache

· Cramps

· Nausea and vomiting

· Food cravings

· Abdominal bloating

· Weight gain from water retention

· Stomach upset

· Swelling of the face, hands, ankles

· Depressed mood, mood swings

· Crying spells

· Anxiety, irritability, anger

· Trouble falling asleep (insomnia)

· Appetite changes or food cravings

· Fatigue

Here are some things that can help your symptoms of PMS

· Good chiropractic care, the goal of chiropractic adjustments is to attempt to restore proper functioning of the nervous system, which helps to eliminate the monthly symptoms of PMS.

· A mixture of essential fatty acids (EFAs) was shown to significantly improve the symptoms of pre-menstrual syndrome

· Studies suggest that calcium levels are lower in women with PMS and that calcium supplementation may reduce the severity of symptoms. A large study looked at 1057 women with PMS and 1968 women without PMS. Women with the greatest intake of calcium from food sources had the least PMS symptoms.

· Another study found that 300 mg of calcium carbonate four times a day significantly reduced bloating, depression, pain, mood swings, and food cravings.

· Magnesium is an important mineral that helps form bones, relax muscle spasms, activate cellular enzymes, and regulate nerve and muscle function. There are many ways in which magnesium helps provide relief to symptoms associated with PMS

· Intake of vitamin B6 helps in blood circulation and water retention.

Dietary Suggestions

· Reduce sugar and salt intake. This is especially useful for bloating and swelling of the hands and feet, breast tenderness, and dizziness. Increase foods rich in potassium, such as fish, beans, and broccoli.

· Eat small, frequent meals to help stabilize blood sugar.

· Eliminate caffeine, which can aggravate anxiety, depression, and breast tenderness.

· Increase intake of fruits, vegetables, beans, nuts, seeds, and fish.

· Avoid alcohol.

· Decrease intake of fatty foods

Exercise
Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms. In one study, the frequency but not the intensity of exercise was associated with a decreased PMS symptoms.

Relaxation
Breathing exercises, meditation, aromatherapy, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attuned to their needs in the weeks before menses. This can be used constructively by allowing for personal time to relax, expressing emotions, and giving priority to your needs and what nourishes you.

Herbal remedies

There are a lot of herbal remedies and teas that will help women.

· Peppermint tea

· Chamomile tea

· Yarrow tea.

· Alfalfa seeds

· Evening Primrose

· Chaste tree berry

· Valerian root,

· St. John’s Wort

Be smart, stay healthy



1 comment:

hann said...

The abdominal muscles play a significant role in core workout. The deep abdominal muscles contract to stabilize the spine before the arms and legs can move. The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.