Premenstrual syndrome (PMS) is the name given to a set of symptoms which are part and parcel of the women's monthly cycle. It has come to be recognized and categorized as such because unlike a disease state, it is a transient syndrome that occurs in a huge population and yet can be very debilitating to the person. Many women are unable to work during this time and frequently have to take leave or suffer silently.
What is PMS?
Premenstrual period is the week before the cycle start and this phase can be very mild for some and very difficult for others. PMS is characterized by mood swings, depression, migraines, water retention, acne food cravings and weight gain. This syndrome was first recognized in 1931. It begins after ovulation and peaks just before menstruation begins, the symptoms can be both physiological and psychological.
What exactly happens?
To begin with, due to the onset of a hormonal flux, the woman feels bloated. Food cravings develop which are mostly for sweet or crunchy carbohydrates. There are mood swings ranging from mildly cranky to severely depressing, weight gain, indigestion/gas, mild discomfort in the abdomen, inability to concentrate, mild increase in heart rate, headache.
What are the micro-level changes?
The hormones estrogen and progesterone are the 2 basic hormones controlling the women's cycles which (to induce the cycle) undergo a rapid change in levels during this period.
Why do some women have a terrible time while others sail through?
This depends a lot on two aspects; one is genetics and the other is your diet and lifestyle. Genetics is either a blessing or curse; if one is blessed with a strong constitution then one can sail through. But if severe cranky behavior is the change which occurs every month then it is high time you improve your diet.
What are the dietary changes?
If you suffer from PMS, it may be worth your while to explore changing your diet. The scientific literature provides much evidence to show that a low fat, low sugar, high fibre, low salt, diet can help to relieve PMS. However, be aware that it usually takes about three months to notice a corresponding lessening of symptoms. Here are a few tips to get you started:
- Eat frequent small meals and avoid big meals as this will help to cut down the bloating and hypoglycemia which cause major depression.
- Eat soya in any form which can be soya and wheat flour roti, soya nuggets, soya milk and curd, tofu, soya biscuits, soya namkeens to decrease water retention and mood swings.
- Eat lots of green leafy vegetables such as spinach (palak) to get iron and folic acid.
- Cut down on colas, junk foods as they worsen PMS.
- Eat low sodium salt or natural rock salt (sendha namak).
- Take fruits which give vitamin B6 as it helps depression.
- Take generous doses of vitamin C as in Indian gooseberry (amla).
- Take extra calcium.
- A multi-vitamin supplement with vitamin B6 and other B vitamins, magnesium, vitamin E, and vitamin C are wonderful in alleviating the symptoms.
- Taking calcium supplements along with oranges. This will restore the calcium and potassium balance which lead to cramps.
- Don't take soup or rice, curd, corn at night as it worsens PMS.
- Avoid artificial and calorie free sweeteners (used in making many sugar free foods such as soft drinks, chewing gum, etc) like aspartame and saccharine as it interferes with insulin.
- Cut down fried foods as it will lead to gas build up and indigestion.
- If possible try to take a salt free dinner.
- Take jasmine tea for cutting down water retention, rose/chamomile flavored tea for relaxing the mind.
- Aromatherapy with lavender or rose oil will calm and soothe you.
- Do some simple stretch exercises to keep the circulation up and avoid swelling in the ankles.
Premenstrual-type symptoms may temporarily become worse in the perimenopausal period (the years just before menstruation ceases). However, true menopause often brings the end of premenstrual symptom.
