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PMS: The Latest Insights on Its Causes and How to
Reduce & Even Eliminate It
B. Williams
To the medical community, PMS (or premenstrual syndrome) is still
a largely mysterious phenomenon that affects women during the one
or two weeks before menstruation.
But for the women who face PMS each month (estimates of exactly
how many menstruating women get PMS vary widely and go as high as
80 percent, but the American College of Obstetricians says it's
up to 40 percent), the physical, emotional and psychological
symptoms are all too familiar.
Each woman's symptoms vary, and they vary for each woman from
month to month, but can include any of 180 symptoms that have
been identified to date including some of the common ones below:
Some Common PMS Symptoms
* Breast swelling and tenderness
* Fatigue
* Trouble sleeping
* Upset stomach, bloating, constipation or diarrhea
* Headache
* Food cravings (especially for sweet and salty foods) and
changes in appetite
* Joint or muscle pain
* Tension, irritability or mood swings
* Uncontrollable crying
* Anxiety
* Depression
* Backache
* Trouble concentrating
* Acne breakouts
* Aggressiveness
* Changes in libido
* Uterine cramps
* Weight gain
* Fluid retention
* Swelling of feet and ankles
* Forgetfullness
What Causes PMS?
There has been no single cause of PMS identified or accepted by
the medical community. But because the changes that happen during
PMS coincide with changes in hormone levels during the menstrual
cycle, the most widespread theory about PMS is that it's related
to changes in female sex hormones like estrogen and progesterone
(though how it's related isn't clear).
Other theories have been suggested including that PMS could:
* Be related to hypoglycemia (abnormally low blood sugar levels)
or hypothyroidism (abnormally low levels of thyroid hormones).
* Be related to pituitary hormones, prostaglandins and
neurotransmitters in the brain.
* Be due to a diet lacking in B vitamins, calcium or magnesium.
If there were to be a consensus among experts, however, it's
likely to be that PMS is due to a variety of factors, including
the physiological ones listed above, but also because of
genetics, environment and lifestyle factors like nutrition and
stress.
What About PMDD?
There's a lot of controversy about premenstrual dysphoric
disorder (PMDD) and whether it's a real "disorder." PMDD includes
all of the symptoms of PMS but to the extreme-where a woman who
has PMS may feel sad, a woman with PMDD may feel suicidal. It's
said to affect anywhere from 3 percent to 9 percent of women.
"It's a real biological condition for which women seek
treatment--and for which effective treatment is available," says
Jean Endicott, PhD, director of the premenstrual evaluation unit
at Columbia Presbyterian Medical Center.
However, for each expert who believes in PMDD, there's another
who says it isn't real, and that it could drive women to take a
medication when what they really need is to get at the underlying
issues.
As Joan Chrisler, PhD, a psychology professor at Connecticut
College and president of the Society for Menstrual Cycle
Research, said, "We're conditioned to want a pill. Instead of
something you might need more, like a nap or a divorce, or the
ERA."
And according to Paula Caplan, PhD, author of "They Say You're
Crazy," "There is no evidence [that PMDD exists], though people
have to find such evidence … It is really appalling that using
PMDD for women who want recognition for discomfort is a very
clear message that goes something like: 'OK, OK, we'll believe
you are feeling bad if we get to call you mentally ill for
feeling bad.'"
Seven Ways to Help Reduce PMS Symptoms
Though PMDD symptoms may be so severe as to require medical or
psychological help, the symptoms of PMS can usually be dealt with
on your own. Here's what can help:
* Exercise: According to Carol Watkins, MD, "Women who exercise
regularly have fewer PMS symptoms." Regular exercise is typically
considered to be at least three to five times a week.
* Eat Better: Nutrient deficiencies and poor nutrition could make
PMS symptoms worse. The top dietary culprits to avoid during PMS
include:
o Salt
o Sugar
o Caffeine
o Alcohol
* But at the same time you're avoiding the "bad" foods, it's
important to get plenty of the "good" vitamins and minerals that
your body needs. Most women should consider a high-quality
supplement such as the widely recommended Ultravite, an
all-natural multi-mineral and vitamin supplement specifically
formulated to relieve and prevent the symptoms of PMS.
* Get plenty of sleep. We highly recommend you read the "Stress
Keeping You Awake?" article under Recommended Reading below if
you have sleep issues!
* Manage stress in your life. How you choose to manage stress is
up to you-you may feel better from taking some time alone with
your journal or going for a long walk outside. Others may prefer
to call a close friend or listen to music.
* Another exceptional way to relieve stress that many are not
aware of? Stretching!
* Don't smoke.
* Seek out a "support group," whether it be a friend, sibling or
significant other, who will be understanding if you're not
feeling like yourself.
Sources
American Psychological Association
PMS Resource Center
The National Women's Health Information Center
Dealing With PMS
Intelihealth: Premenstrual Syndrome
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