Signs and Symptoms of Premenstrual Syndrome (PMS)
Many women have mild symptoms related to menstruation, such as cramps and breast tenderness. These symptoms are considered a normal part of the menstrual cycle. A diagnosis of Premenstrual Syndrome (PMS) is defined as a distinct clinical entity characterized by a cluster of physical and psychological symptoms limited to 3-14 days preceding menstruation and relieved by onset of the menses. However, PMS can cause temporary yet excruciating symptoms that are severe enough to disrupt a woman's life.
Many physical and psychological symptoms have been attributed to PMS. Symptoms vary greatly from woman to woman. A generally stressful life and problematic relationships may be related to the intensity of physical symptoms which include physical changes such as breast swelling, water retention, bloating, weight gain, and acne; mood and behavior changes such as irritability, depression, difficulty concentrating, decreased sex drive, and aggression; painful symptoms such as headaches, breast tenderness, and muscle aches; and other symptoms such as food cravings, lack of energy, and sleep disturbances.
Causes of Premenstrual Syndrome
PMS is a combination of symptoms that occur before the onset of menstruation and subside just when the menstrual flow occurs. The cause is unknown, yet there has been a tendency to link the disorder with endocrine imbalances such as hyperprolactinemia, estrogen excess, and alteration in the estrogen-to-progesterone ratio. A theory suggests that these imbalances affect serotonin levels in the body, which directly affect the way we move, feel, behave and even think. Serotonin sustains your interest in and energy for emotional, cognitive and behavioral processes. A rise or fall in the level of serotonin has a serious side effect in the body. Other hormones may also be involved. Estrogen stimulates anxiety and nervous tension while increased progesterone levels may produce depression. Dietary factors may also play a role because carbohydrates may affect serotonin. Other causes of PMS include:
- Drop in progesterone just before menstruation
- Vitamin B-complex deficiency may lead to estrogen excess causing an abnormal ratio between estrogen and progesterone
- Poor renal (kidney) clearance leading to water retention or hypoglycemia, causing a surge of adrenalin and low calcium levels and interference with serotonin synthesis
- Biogenic amine neurons are abnormally affected by changes in hormones
- Abnormal prostaglandin activity
How to Prevent PMS
- Eat small meals every 3 to 4 hours. Include plenty of whole grains, fruit, and vegetables. Limit fats and sweets, and reduce salt to help limit bloating.
- Eliminate tobacco, alcohol, and caffeine. This may help relieve some symptoms.
- Exercise regularly to help minimize PMS symptoms.
- Reduce your stress level as much as possible. Try yoga or other relaxation techniques.
- Try taking calcium (1,200 mg daily), magnesium (400 mg daily), or Vitamin B6 (no more than 100mg daily). These may improve your mood, reduce fluid retention and pain, and help with other PMS symptoms.
Home Remedies and Natural Treatments for PMS
Chasteberry is the fruit of the Chaste Tree, and it is one of the most popular herbs for premenstrual syndrome in Europe. A study published in the British Medical Journal involving 178 women with PMS found that chaste tree berry significantly reduced PMS symptoms over three menstrual cycles. Women who are taking chasteberry showed significant improvements in irritability, depression, headaches, and breast tenderness. A common dosage is a 60mg Chasteberry extract capsule once per day.
Evening Primrose Oil
Evening Primrose Oil contains gamma-linolenic acid, an omega-6 essential fatty acid. This acid is involved in the metabolism of prostaglandins that regulate pain and inflammation in the body. Therefore, for treating PMS symptoms including cramps, moodiness, and breast tenderness, you can try taking one 1300mg Evening Primrose capsule daily.
Ginkgo Biloba has been found to have estrogenic activity, which makes it a potential PMS remedy. Some women have found that it helps to reduce reduce premenstrual water retention and breast pain/tenderness. A simple PMS herbal remedy is to take 60mg of Ginkgo Biloba twice daily one week before your next period.
Chamomile is an herb which is known for its anti-anxiety, antihistamine, anti-inflammatory, antioxidant and antispasmodic properties. For these reasons, it is often an effective natural treatment for PMS, particularly stomach cramps and moodiness. Simple chamomile tea bags can be found in many grocery stores and supermarkets. However, you should avoid chamomile if you are currently taking blood thinners such as warfarin.