Symptoms

The symptoms of premenstrual syndrome recur during the same phase of the menstrual cycle, usually anywhere from seven to 10 days before your period begins. They may include any of the following:

  • Bloating and fluid retention.
  • Breast swelling and pain.
  • Acne, cold sores, or susceptibility to herpes outbreaks.
  • Weight gain of as much as five pounds (from retention of fluids).
  • Headaches, backaches, and joint or muscle aches.
  • Moodiness, anxiety, depression, or irritability.
  • Food cravings, especially for sugary or salty foods.
  • Insomnia.
  • Drowsiness and fatigue, or conversely, extra energy.
  • Hot flashes or nausea.
  • Constipation, diarrhea, or urinary disorders.

A very small number of women with premenstrual syndrome may experience more intense symptoms:

  • Fits of crying.
  • Panic attacks.
  • Suicidal thoughts.
  • Aggressive or violent behavior.

Treatment Options

Remedies for PMS fall into two categories: hormonal treatments, prescribed by some conventional doctors, and nutritional and lifestyle changes, prescribed by both conventional and alternative practitioners. Hormones (usually estrogen or progesterone) are given in a variety of forms, including injection and vaginal or rectal suppositories. But because of the health risks associated with hormonal treatments, many women prefer to try alternative methods first. You may have to try several treatments, or a combination of them, before you find the right approach.

Herbal Beauty

Aromatherapy

To relieve anxiety and irritability, add a few drops of lavender (Lavandula angustifolia) or German chamomile (Matricaria recutita) oil to a warm bath; juniper oil may also help. For breast tenderness, try adding 6 to 8 drops of geranium oil to a warm bath.

Herbal Therapies

Herbalists recommend a wide variety of herbs to help alleviate the many symptoms of PMS. Chaste tree (Vitex agnus-castus), for example, is sometimes prescribed because it is believed to help balance the body’s hormones and relieve the anxiety and depression associated with PMS. Dandelion (Taraxacum officinale), whose leaves are thought to act as a powerful diuretic, is sometimes used to reduce the bloating and breast swelling caused by premenstrual fluid retention.

For relief from PMS symptoms, Chinese herbalists sometimes recommend Xiao Yao Wan (Free and Easy Wanderer Pills). Consult a practitioner for the appropriate dosage.

Lifestyle

Studies have shown that regular exercise lessens PMS symptoms, perhaps by stimulating the release of endorphins and other brain chemicals that help relieve stress and lighten mood. Getting enough sleep is also important for the successful treatment of PMS. Lack of sleep can exacerbate fatigue, irritability, and other emotional symptoms. Experts recommend that people who have trouble getting enough rest stick to a regular sleep schedule.

Mind/Body Medicine

Various relaxation techniques, such as yoga and meditation, can be helpful in reducing the anxiety, irritability, and other emotional symptoms that sometimes occur premenstrually.

Nutrition and Diet

Dietary changes have been shown to effectively reduce PMS symptoms in some women. Try reducing your intake of caffeine, sugar, salt, dairy products, and white flour, which studies have shown can aggravate your symptoms. Many women also find that eating six or more small meals throughout the day rather than three large ones reduces their symptoms, perhaps by keeping insulin levels more constant.

Some PMS symptoms, such as mood swings, fluid retention, bloatedness, breast tenderness, food cravings, and fatigue, have been linked to a deficiency of vitamin B6 or magnesium. Nutritionists recommend supplements of these nutrients: 50 to 100 mg of vitamin B6 daily, and 400 to 600 mg of magnesium daily, with a gradual increase if necessary. Supplements of calcium, zinc, copper, and vitamins A and E, as well as various amino acids and enzymes, are also sometimes prescribed. Consult an experienced nutritionist.

Some research has indicated that a dietary deficiency in fatty acids may contribute to PMS. Many women report that taking evening primrose (Oenothera biennis) oil, a substance that contains essential fatty acids, is effective. Your healthcare practitioner may recommend that you take one or two capsules (500 mg) up to three times a day throughout the month. Other dosage regimens are also recommended. Consult your healthcare practitioner.

Home Remedies

  • Try to reduce stress and increase sleep during the week before your period.
  • Exercise regularly.
  • Try to manage your food cravings—particularly for chocolate; giving in to them may actually make your symptoms worse. Reach for fruit instead of sugary treats.
  • As your period approaches, take long, warm baths to ease tension and stress.
  • Is Use a hot-water bottle, a heating pad, or castor-oil packs to ease backaches and muscle aches associated with PMS.
  • Abstain from alcohol before your period. It can aggravate PMS depression, headaches, and fatigue, and can trigger food cravings

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