This is a common problem among women, affecting
approximately 80% of menstruating women. It is more common in the age group
of 13-30 years. Only 10% of them may experience severe symptoms, but for
those women, the 2 weeks before they have their period could prove to be
a disturbing and distressing time. Cramps, mood swings and an irritable
temper could cause a tense situation at home.
Read on to find out more about PMS and how a woman can manage this condition.
What is PMS?
PMS or Premenstrual Syndrome refers to a group
of physical and emotional symptoms that women experience on a regular basis,
in relation to menstruation. Though dysmenorrhea (menstrual cramps) is not
considered a symptom of PMS, women may experience both PMS and dysmenorrhea
at the same time.
When does this occur?
The symptoms of PMS occur usually within 7 to
14 days prior to menstruation, that is, in the two weeks between ovulation
and menstruation and disappear a few hours after an onset of menstrual flow.
What is the cause of PMS?
Premenstrual Syndrome is said to be a result
of fluctuation in the levels of estrogen 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?
The symptoms of PMS and the duration and severity
of symptoms, differ from person to person. Increased estrogen can cause
fluid retention and symptoms 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?
The symptoms of PMS usually reduce or stop
after the menstruation has begun. If the symptoms do not improve after the
periods begin, or if they 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. Caffeine should be avoided as it can aggravate the headache, anxiety,
and breast tenderness. Instead of stopping caffeine suddenly, a person could
taper it off from 2 weeks before the periods. Regular exercise, at least three times a week, will help decrease
the severity of cramps. Exercise can also keep a person refreshed and energetic.
A warm bath may help relieve the cramps. It will also help a person to relax
the tense muscles 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. Calcium in doses of 1200mg per day is shown to reduce the symptoms
of PMS. A daily calcium supplement could be taken as well as calcium-rich
foods such as milk and other dairy products. Multivitamin supplements may be taken daily. This should include
B6, B12 and magnesium. (It is said that low levels of magnesium are responsible
for the craving for certain 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.
If a woman follows these simple steps, she may be able to avoid the suffering
associated with the symptoms of Premenstrual Syndrome.
FAQs
