The easier way to handle PMS

More than 150 symptoms – notably, bloating, irritability, breast tenderness, food cravings, headaches, and constipation – have been linked with premenstrual syndrome (PMS), which seems to be caused by hormonal changes, during the latter half of the menstrual cycle. For 10% of the women who suffer from PMS, these symptoms can cause serious social problems, disrupting work and family activities.

Although no food can prevent PMS, certain food may offer relief from some of the symptoms. To handle symptoms doctors, advise a balanced diet combined with exercise. Women should eat regular, moderate meals, spaced through the day, based on a combination of whole grains, legumes, vegetables, and fruits. 

Complex carbohydrates can help by increasing the production of serotonin, a brain chemical that regulates mood. Foods with a lower glycemic index are best because they raise the blood sugar levels slowly, helping to control appetite and possibly cravings. Fats, highly refined foods, and caffeinated drinks should be avoided, and sodium intake should be reduced. Alcohol can trigger or worsen many symptoms and so should be avoided in the days before menstrual periods.

Many women crave for sweets- in particular, chocolate-in the days just before their period starts. An occasional piece of chocolate won’t do much harm but eating large amounts of sugary foods only add empty calories and can worsen the craving for sweets by disrupting normal blood sugar levels. It is much better to satisfy such craving with complex carbohydrates, such as whole grain crackers or fresh vegetables, which are metabolised at a slower rate than sweets. 

These snacks are also packed with fiber, which helps to prevent constipation that some women experience as part of PMS. Women who exercise are less likely to suffer from PMS. The difference may be related to the levels of endorphins, which are released at an increased rate during exercise. Endorphins (chemicals in the brain that are natural mood elevators) can increase the sense of well-being and help the body to deal with stress.

Menstrual cramps (dysmenorrhea) are most common among young women who have never been pregnant. In most cases, there is no underlying health problem, and symptoms often ease somewhat after pregnancy, or with the use of oral contraceptives.

Herbal leaf tea contains a substance that is thought to relax the uterus and ease cramping. Chamomile tea also has antispasmodic action and may help. Drink the tea while relaxing in a warm bath or lying down with a heating pad over your abdomen to relieve muscle cramps and tension. 

Research has found that prostaglandins, hormone-like substances that cause uterine contractions, play a part in causing menstrual cramps, but the precise mechanism is unknown. Aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs can block prostaglandin production and alleviate menstrual cramps. Use these drugs with care, because they can cause stomach irritation and bleeding problems.

Menstrual bleeding tends to be heavy and irregular at the beginning and end of a woman’s reproductive years. Heavy periods, caused by hormonal fluctuations, often conclude anovulatory (i.e., no egg released) cycles in the months following the first period (menarche) and in the year or two preceding menopause.

Although it can be inconvenient, heavy bleeding is rarely the signal of a more serious condition. However, the excessive flow may result in a greater loss of iron, with a risk of anemia. An adult woman needs 18 mg of iron daily. Good sources are red meat, legumes, fortified cereals, leafy green vegetables, and dried fruits. To help the body to better absorb iron, a food rich in Vitamin C should be eaten at the same meal.