Home >> Premenstrual Syndrome
Special Features
mind and body

Premenstrual Syndrome

Premenstrual syndrome or PMS, is a group of symptoms that start one to two weeks before your period. Most women have at least some symptoms of PMS, and the symptoms go away after their periods start. For some women, the symptoms are severe enough to interfere with their lives.
Common PMS symptoms include

  • Abdominal bloating
  • Abdominal cramps
  • Breast tenderness or swelling
  • Stress or anxiety
  • Trouble falling asleep (insomnia)
  • Joint or muscle pain
  • Headache
  • Fatigue
  • Acne
  • Mood swings
  • Irritability
  • Changes in libido
  • Acne
  • Bloating and weight gain
  • Pain - headache or joint pain
  • Food cravings
  • Irritability, mood swings, crying spells, depression

Risk factors

  • Excess intake of  caffeine
  • Stress may worsen the condition
  • Advancing age
  • History of depression
  • Smoking
  • Family history
  • Allergies to nuts, trees, grass, and markers
  • Deficiencies of vitamins and minerals and poor dietary habits.

The cause of PMS is not known, but hormonal changes trigger and aggravate the symptoms.

Treatment

  • Response to treatment differs from person to person.
  • Over-the-counter pain relievers such as ibuprofen, aspirin may help ease cramps, headaches, backaches and breast tenderness, need to be taken only after consulting your physician.
  •  Avoid salt, caffeine and alcohol and processed foods as they have high amounts of sodium, sugar, fat, coloring agents and other preservatives.
  • Eating little and often (around every 3 hours) combined with fish oil supplements keeps the blood sugar stable which lessens mood swings.
  • Eat low fat and fiber rich foods.  Eating little and often (around every 3 hours) combined with fish oil supplements keeps the blood sugar stable which lessens mood swings.
  • Foods rich in plant estrogens like soy, other compounds like lignans which are available in whole grains, beans, flax seeds, nuts are recommended. Herbs and spices like turmeric, oregano, nutmeg etc also have estrogenic properties.
  • Exercise regularly.

 Menopause is the change of life and is described as the transition out of the child bearing years in women. In other words, it is the reverse of puberty.

Symptoms like hot flushes and irregular menstrual cycles mark the onset of menopause. This usually begins for women in their late 30's and early 40's. howeve, natural and complete menopause occurs in women only after they reach their 50's.

Common Menopause symptoms include:

  • hot flashes,
  • night sweats,
  • insomnia,
  • vaginal dryness,
  • aching joints and muscle problems,
  • anxiety,
  •  irritability,
  • depression and mental fatigue,
  • Decreased libido,
  • headaches,
  • migraines,
  • heart palpitations,
  • urinary tract infections,
  • weight gain,
  • hair loss
  •  incontinence

During menopause, lower levels of estrogen and progesterone are produced by the body in comparison to the normal levels. However, after menopause, the estrogen levels are nearly one tenth the level before menopause and progesterone levels become nearly non- existent.

One of the most widely sought after remedy for menopause is the use of hormone replacement therapy. Hormone replacement therapy, commonly known as HRT, is the standard treatment for menopausal symptoms. It is usually made up of two kinds of hormones, estrogen and progestin (a synthetic form of progesterone). Whether to take HRT or not is an option that women facing menopause will have to consider carefully. There are many opinions and variables that can confuse and affect your best course of action .But, you and your family can seek medical help or opinion before treatment.

Ayurveda and menopause:

While eating a healthy diet and getting enough exercise provides the foundation of good health for everyone, each woman's menopause experience is unique. Symptoms vary from woman to woman. Ayurveda describes that the type of symptoms you have depends upon which bodily principle or dosha is "out of balance" in your mind/body system.

There are three bodily principles:

  • movement and flow (vata or airy),
  • heat and metabolism (pitta or firey), and
  • bodily substance (kapha or earthy.)

The following symptoms and lifestyle prescriptions are indicated for each of the three dosha imbalances:

Vatta-Type - Prone To Nervousness: anxiety, panic, mood swings, vaginal dryness, loss of skin tone, feeling cold, irregular periods, insomnia, mild or variable hot flashes, constipation, palpitations, bloating and joints aches and pains.

Tips: Increase warm food and drinks, regular meals, early bedtime, oil massage, meditation, yoga, walking and spices such as fennel and cumin. Decrease caffeine and other stimulants, refined sugar, cold drinks, salads.

Pitta-Type - Prone to Hot Temper: anger, irritability, feeling hot, hot flashes, night sweats, heavy periods, excessive bleeding, urinary tract infections, skin rashes and acne.

Tips: Increase cooling foods, water intake, sweet juicy fruits (grapes, pears, plums, mango, melons, apples,) zucchini, yellow squash, cucumber, organic foods. Go to bed before 10 PM and try to wind down earlier in the evening. Decrease excessive sun and overheating, hot spicy foods, hot drinks and alcohol.

Kapha-Type- Prone to Weight Gain: sluggishness, lethargy, weight gain for no reason, fluid retention, yeast infections, lazy, depressed, lacking motivation, slow digestion.

Tips: Increase exercise, fruits, whole grains, legumes, vegetables, spices such as black pepper, turmeric and ginger. Get up early (by 6AM). Decrease meat, cheese, sugar, cold foods and drinks.

Ayurveda recommends three important factors necessary to balance your hormonal changes for smooth and easy PMS and menopause. They are:

  • Your mind/body system (consisting of three doshas) is in "balance."
  • Your diet is wholesome and rich in phytoestrogens.
  • Your body is "clean" and uncluttered inside so your hormones and body can function effectively.

NUTRITION/DIET AND LIFESTYLE

Diet also plays a key role in reducing PMS symptoms and in balancing hormones during PMS, at the onset of menopause and after menopause. Reduce your intake of sugar, salt, caffeine, dairy products, white flour etc, which, according to many studies have shown to aggravate the symptoms of not just PMS but also menopause.

Life style modifications that include regular exercises, yoga and meditation, fewer late nights and stresses have shown to be helpful in alleviating these symptoms. Exercises stimulate the release of endorphins and other brain chemicals that that can help in stress reduction and heightens the "feel good factor". Yoga and meditation are especially helpful in reducing, anxiety, irritability, promotes concentration, improves agility and fitness. Meditation helps to improve clarity of thoughts, increases relaxation and cleanses the mind of negative emotions like anxiety, resentment, jealousy, fear and phobias.

Rest and sleep play vital roles in the treatment of PMS and menopause. Lack of sleep can aggravate irritability, fatigue and emotional outbursts.

Rise with the sun, surround and mingle yourself with the universal cosmic energies and use them to change and translate your thoughts, beliefs and convictions into a reality.

"Harmonize your body from inside, make good resolves, empty your negative emotions, sleep well and practice deep breathing exercises, prayers and silence regularly. All these factors go a long way in keeping you in good health"