Part of being a woman is experiencing the physical and emotional craziness that happens 1 to 2 weeks before your period.  If you are female, you know the 3 to 5 pounds of water retention causing weight gain, bitchiness to all those you love, craving Kit Kat bars and Chinese food and crying like a baby during Hallmark commercials. For some the symptoms may be slightly noticeable and for others it can be debilitating affecting school, work, relationships and life in general.  To qualify as Premenstrual Syndrome (PMS), the symptoms must be severe enough to interfere with normal life activities.

Typical Symptoms

• Emotional changes-mood swings, depression, crying spells, irritability and anxiety
• Physical changes-bloating, breast tenderness, weight gain, food craving and acne

Treatment

The majority of symptoms caused by PMS can be treated with diet, exercise and avoiding certain foods. Most women suffering from PMS symptoms find immediate comfort in all the wrong foods.

Diet- Here is the Do’s and Don’ts of what to eat!

• Foods to AVOIDor limit-Dairy, Salt, Sugar, Caffeine, Alcohol, Chinese or any other salty ethnic food.
• Drink as much water as possible, 2-3 liters a day is ideal.
• Vitamins such as calcium, vitamin’s E, D, thiamine, magnesium and omega 3-fish oil are helpful.
• Eat healthy foods including fresh fruits and veggies, proteins-fish, chicken- and complex carbohydrates such as whole grains and brown rice.
• Eat foods that are natural diuretics to reduce the bloating and swelling such as celery, cucumbers, watermelon, tomatoes, asparagus, lemon juice, garlic, melon & lettuce.
• Green tea is a great natural diuretic and can serve as a comforting beverage.
• Herbal supplements that may help with water retention include dandelion, ginger, parsley, hawthorn and juniper

Exercise-Exercise may be the last thing you want to do when overwhelmed by PMS but regular exercise 4-6 times a week for a minimum of 30minutes is useful.

Acupuncture, Yoga and Mindfulness can control mind mood changes and other emotional side effects of PMS.

Medications

• Non-steroidal anti-inflammatorymeds such as Advil and Motrin help with cramps
• Oral contraception or “the pill”help control your hormones, cramps and acne.
• Anti-depressants or anti-anxiety medicationsare useful if depression and mood changes prevent you for doing your regular daily activities, losing sleep or feeling helpless.  Therapy may also be recommended.

If you find yourself “Pretty Much Suffering” the majority of the month help is available.  Talk to your health care provider to discuss what symptoms are most disruptive so your treatment can be tailored specifically just for you.

Why are women hungrier before their period?

It’s thought that the production of sex hormones, estrogen and progesterone, and their cyclic nature has a strong effect on appetite.  Researchers found that an increase in progesterone production happens before your period and this is responsible for binge eating.  Estrogen, on the other hand, peaks before ovulation and drops before your period, is acts as an appetite suppressant