Are you suffering from PMS fatigue, mood swings, anxiety or depression? You can take control of your PMS symptoms with these several natural steps.
There are many theories about possible causes of PMS, which has led to a wide range of possible treatment approaches. The evidence for most of these theories is weak, and overall the cause of PMS remains unclear. Although it seems intuitive to assume that the hormonal changes that occur within the menstrual cycle are causing PMS, the multiple studies suggest that PMS is a more profound issue. In fact, there is no hormonal deviation to be measured, and there is no reason to obtain hormonal levels in women with premenstrual symptoms. Since there is no diagnostic test for PMS, the diagnosis is based on history. Here are things that you should do for your premenstrual issues:
1. Chart Your PMS Symptoms Throughout The Month
If you suspect you have PMS, start charting yourself on a PMS symptom tracker sheet throughout the month. Day one refers to the day that your period begins. Only by looking at a diary of your symptoms can a doctor know if you have a PMS.
Look for patterns. Charting your mood can itself be therapeutic by giving you better insight into your body, more of a sense of control. Also, depending on the severity of your symptoms, you may choose to plan some of your activities.
2. Rethink Your Diet
Reduce carbohydrates. Evidence suggests that the consumption of simple carbohydrates may elevate mood temporarily, but that overeating carbohydrates then leads to fatigue and depression. One can achieve a more permanent control of their mood by eliminating simple carbohydrates from their diet: for instance, by avoiding candy, table sugar, packaged cereals and cake.
Eat smaller, frequent meals, giving favor to complex carbohydrates (such as pasta and whole wheat bread) and protein.
Eliminate caffeine products (such as coffee, tea, and some sodas). Caffeine may affect mood in women with PMS as it is absorbed slowly, so the caffeine ingested has a lasting effect.
Avoid alcohol. Women with PMS have been shown to drink significantly more alcohol overall.
Wrong diet along with emotional stress and worry can also cause sleep related problems during PMS. Foods like bananas and cherries contain tryptophan, potassium and magnesium which are muscle relaxants and thus good for sleep if taken 30 minutes before bedtime.
Talk to your doctor, who will advise you about what dose to take – or advise you not to take at all.
Calcium is proven to be beneficial for women experiencing PMS and can reduce the physical and emotional PMS symptoms. Take calcium at dose of 1200 mg per day.
Vitamin B6 has possible value in ameliorating premenstrual symptoms, but it should be used with caution. Taking more than 100mg per day of vitamin B6 can cause muscle weakness, clumsiness, and nerve damage.
Other alternative treatments that show possible benefit are Vitex agnus-castus (chasteberry) and St. John’s wort.
4. Exercise More
Exercise is another lifestyle change that is widely recommended for women with PMS. It has been shown that aerobic exercise can increase endorphins in normal individuals. It is possible that women with PMS who exercise show mood improvement due to an increase in endorphins.
5. Try Different Therapies
Consider talk therapy. Psychotherapy (talk therapy) is sometimes recommended for women with PMS. Some evidence suggests that it may provide benefit that can be maintained.
Engage in relaxation and/or meditation. Both methods address physical sensation as well as the mind and can increase one’s feeling of control of what seems overwhelming.
Experiment with acupuncture. Acupuncture may have benefit for PMS, though the evidence that this treatment is effective is limited, and more study is needed.
6. Lastly, Talk To Your Doctor About Your PMS Symptoms
Visit your doctor to talk about pros and cons of various medications and dosing schedules.
Consider the benefits of selective serotonin reuptake inhibitors. Discuss with your doctor the possibility of taking SSRIs only during the premenstrual phase. Consider diuretics, which may have benefit for alleviating water-retention symptoms. Take a look at anxiety medications. The antianxiety agent Xanax (alprazolam) has been found to be effective for PMS when given only during premenstrual phase.