How to manage PMS

 In Health


Premenstrual syndrome, or PMS, is a condition which women experience during the two weeks leading up to their period.  It is thought that as many as 95% of women experience some form of PMS but around half of these will have only mild symptoms.  However, around 5% of women suffer from such severe symptoms that it has a big impact on their health and daily life.  Symptoms include mood swings, depression, tiredness, headaches, food cravings, fluid retention, sore breasts and acne.

It is not known exactly what causes PMS but it is linked to changes in hormone levels during the monthly cycle.  It can also be influenced by stress, diet, weight and exercise.  Many women find that changing their lifestyle to reduce stress and taking steps to improve diet and exercise levels helps enormously with managing the symptoms of PMS.  For people who are suffering more severe forms of PMS it can help to get psychological support from a therapist or to consider the use of drugs to manage the condition.  Many people also chose alternative health practices such as acupuncture or reflexology to manage their symptoms.

PMS Diary

One of the best ways to determine whether your symptoms are related to PMS, and not some other condition, is to keep a symptom diary.  For this to work most effectively it is a good idea to list daily not only your symptoms but also where you are in your cycle, any possible sources of stress, what you have been eating and any exercise you have done.  There are templates for PMS diaries available on the internet to help you with this.  Once you have completed a symptom diary for at least three cycles you can use the information to help your doctor or therapist find the most appropriate way to manage the condition.

Lifestyle changes to manage PMS

Many women find they can improve their symptoms though a few lifestyle changes.  Cutting back on alcohol and caffeine, eating a healthy diet high in vitamin B and low in sugar, exercising frequently, quitting smoking and getting more sleep can all help.  One of the most effective ways to manage PMS is to manage your stress levels.  The hormones we produce when under stress interfere with the balance of hormones in our monthly cycle.  If the impact of stress on our bodies is minimized, so is the disruption to the natural hormone balance in the body.   Relaxation techniques such as yoga or Tai Chi are very effective at managing stress but some people find they need more support and a counsellor or therapist can be of help.  Talking to a trained professional who can offer support and advice can help both by reducing stress levels and by helping identify ways to manage your life to minimize the impact of PMS.

Prescription drugs to manage PMS

There are a range of drugs which can be used to treat the symptoms of PMS.  These include antidepressants, the oral contraceptive pill, hormone injections, patches and implants.  The use of drugs is only suggested for more severe symptoms and when lifestyle changes have not proven effective.

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