Minimizing Effects of PMS

How can one minimize the symptoms of PMS and Premenstrual Dysphoric Disorder? The answer is diet and lifestyle changes.

• Exercise regularly 
• Practice relaxation techniques
• Proper sleep patterns
• Eat a balanced diet
• Avoid overeating
• Consume small frequent meal
• Increase trypotophan levels by consuming foods rich in carbohydrates
• Take magnesium, calcium, vitamin D and B6 supplements
• Limit caffeine and salt intake
• Minimize or avoid tobacco
• Reduce alcohol intake

If you would like to minimize the effects of PMS it is best to keep a food journal to track specific symptoms and aid in assessing any changes that may need to be made. Include any food products that are consumed along with how you felt (physically or emotionally). Then record changes that reduced the symptoms or made them worse. Should self-treatment not work or if the symptoms are severe enough that you are unable to function seek help from a health care provider.

PMS

Anyone who knows me knows I have a terrible time during that lovely time of the month. When I was younger it was easy breezy...no problems and no crazy emotions. However, as I've gotten older it kills me and I become crazy. Anyways point is in going to school I've realized that there is a real diagnosis for this. I knew that some people like me had a difficult time each month but I did not realize that there are real disorders for it. Well I'm pretty sure I have it. Let me explain more about the disorders.

Premenstrual syndrome (PMS) takes place about 5 to 11 days before a woman's cycle. Symptoms include:

• fatigue
• headache
• tender breasts
• abdominal bloating
• swelling of hands or feet
• nausea
• depression
• irritability
• mood swings
• anxiety
• social withdrawal
• clumsiness
• constipation or diarrhea
• food cravings
• intolerance for lights or noises
• confusion
• difficulty focusing or concentrating
• forgetfulness
• sleeping problems, either too much or not enough

A person is diagnosed with premenstrual syndrome when they experience one to five of these symptoms in two consecutive luteal phases (or second half of their menstrual cycle) and the symptoms are so intense that they disrupt work and/or one's social life. Approximately 5-10% of women experience this.

The second disorder related to this lovely time of month is known as premenstrual dysphoric disorder. This is more severe than PMS. It is diagnosed when five or more PMS symptoms occur in two consecutive menstrual cycles. Premenstrual dysphoric disorder usually takes place a week before and symptoms lessen once the period begins.

For those that experience either one of these disorders it can be much like a rollercoaster due to the many physical and emotional changes occurring in response to hormone changes.

...Oh the perks of being a girl. Isn't it wonderful. Luckily there are things a person can do to lessen these symptoms.

Watch for a later post on what one can do to lessen the symptoms.

"Premenstrual Syndrome". PubMed Health. 16 June 2010. Web 17 May 2012. (http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002474/)

A New Focus

So for school reasons I focused on children nutrition the first few months of this blog. With the class being over I thought it would be fun to go through the various topics throughout one's life and include all the fun things I've learned this semester life. I'll with a girl's menstrual cycle and then into birth, infant, toddler stages, etc..

If you would like to hear more about a particular topic let me know and I'll focus a little more in that area. Otherwise I will just go throughout one's lifespan. Every so often I may add something that is nutrition related that I find interesting. But overall this is the goal for the next couple of months. I hope you enjoy it. If you have any questions let me know.