PMS could stand for "Please Make (it) Stop" because the pain, fatigue, and emotional distress it causes nearly 75% of menstruating women can be unbearable. While there are lots of jokes surrounding premenstrual syndrome, for anyone who has ever suffered from its myriad of symptoms, it is no laughing matter. Although there is no clear explanation for the over 150 symptoms of PMS, hormonal changes seem to be the primary culprit. Luckily, there are options for managing some of the most troublesome issues.
A Calcium Cure
Amazingly, many PMS symptoms, particularly menstrual cramping, resemble those of calcium deficiency. In a study of 466 PMS sufferers, it was found that daily calcium supplements (1200 mg) significantly eased PMS symptoms. While calcium wasn't deemed a "cure-all," the women taking the calcium supplements experienced nearly half of the PMS symptoms as the other study participants by the third month of the study. In addition, by taking the recommended daily allowance of calcium, the severity of premenstrual syndrome symptoms was cut by 48 percent. Another larger study of 2100 registered nurses concluded that "A high intake of calcium and vitamin D may reduce the risk of PMS. Large-scale clinical trials addressing this issue are warranted. Given that calcium and vitamin D may also reduce the risk of osteoporosis and some cancers, clinicians may consider recommending these nutrients even for younger women."
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The Chocolate / PMS Connection
It is very common for women to experience food cravings in the two weeks before their period (the PMS phase). There are many theories to explain this change, but most point to fluctuations in hormones, neurotransmitters, and blood sugar that lead a woman to crave sweets. Chocolate is one treat that is notoriously craved by women during this time. Again, theories run the gamut as to why this one food has such a powerful impact. One assumption is that since chocolate contains magnesium, and a woman's magnesium levels tend to drop prior to her period, there may be an actual physical need for a chocolate fix. However, most researchers believe there could be a more psychological explanation for the strong desire for chocolate. Some believe that because chocolate has been labeled as a "forbidden food," in spite of how healthy chocolate has recently been deemed, women crave it simply because they think they shouldn't. Still others believe that chocolate actually contains powerful chemicals that do in fact improve mood.
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PMS Prevention & Management
The varied and highly-individualized symptoms of PMS can be prevented or at least managed by making a variety of nutrition and lifestyle choices including:
- Keeping track of your menstrual cycle in a daily planner or in a pocket calendar, in preparation for potential PMS symptoms.
- Meeting daily calcium requirements through non-dairy calcium sources (SEE also menstrual cramps page) and calcium supplements.
- Considering supplementation with magnesium and vitamin B6, or investing in a high-quality multivitamin containing enough of these nutrients. Taking evening primrose oil and flaxseed oil may also be helpful.
- Avoiding foods with excess salt, sugars, caffeine, and alcohol
- Discussing birth control pills or initiation of antidepressants with a physician (OBGyn) because both can assist with hormonal changes.
- Maintaining a regular exercise and sleep schedule to keep energy levels up.
- Feeding chocolate cravings in moderation by trying a portion-controlled chocolate like Adora Calcium which also contains 500 mg of calcium.
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PMDD - Not Simply Sadness
For some women, the sadness before their period is so severe that it lends itself to a new classification call PMDD (premenstrual dysphoric disorder). Feeling extremely depressed or emotional during the two weeks prior to your period are serious signs that should be brought to your health provider's attention. If left untreated, PMDD can wreck havoc on your life and your overall health. For more information on PMDD visit MayoClinic.com.
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For More Information:
Visit the Menstrual Cramps page.
PMS from MayoClinic.com
Studies on Calcium and PMS from PubMed.gov
Relief from PMS and
Winning the War on PMS from WebMD.com
Stopping PMS from US News & World Reports
For Love and Chocolate by Elizabeth Somer, M.A.,R.D.
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