1. Premenstrual syndrome (PMS)
PMS includes a variety of physical and emotional symptoms that occur within 14 days of the start of your period. At least 85 per cent of menstruating women have at least one symptom, says Dr. Margaret Burnett, a gynecologist and professor of medicine at the University of Manitoba in Winnipeg. They include trouble sleeping, fatigue, breast swelling and tenderness, acne, irritability and mood swings. Also, you're more prone to PMS during perimenopause and stressful life events, such as a divorce, family illness or death.
Solutions: If you're having trouble sleeping, give yourself time to wind down before going to bed. Hélène Charlebois, an Ottawa-based registered dietitian, suggests drinking a soothing concoction of chamomile tea and warm milk with a hint of honey just before you turn in. You can also try dabbing lavender oil under your nose at night to help you relax.
To avoid water retention – which may cause abdominal bloating, weight gain, and breast swelling and tenderness – curb or forgo caffeine and unhealthy foods that are high in fat, which may increase breast pain. Taking B complex vitamins (50 milligrams [mg], twice a day) as well as vitamin E may also reduce breast discomfort, says Marika Berni, a doctor of naturopathic medicine in Toronto.
When it comes to your skin, "the diet that is good for [preventing] acne is the low glycemic index diet," says Dr. Anne Curtis, a dermatologist in Toronto. But if you change your diet and you're still having premenstrual acne flare-ups, your dermatologist may suggest a cleansing and moisturizing routine for your skin-care needs. There are also medicated treatments, such as topical antibiotics, that have an anti-inflammatory effect. If all this fails, your doctor may suggest taking an oral antibiotic, such as tetracycline, or a birth control pill. "Sometimes I will suggest a pill that contains a male hormone–blocker, such as Diane-35. Those tend to be particularly effective for acne," says Curtis.
How else can you beat PMS? Restrict your intake of refined foods (such as white flour and sugar). They can make you more vulnerable to depression, anxiety and irritability, says Berni. "I usually find that changing my patient's diet and supporting her liver function with herbs and nutrients improves her mood." However, do not take herbs if you are, or think you may be, pregnant.
Berni also recommends taking a 5-HTP supplement (50 mg, twice a day) to help increase your production of serotonin (your body's "happy" hormone), which drops the week before your period. If you are taking an antidepressant, don't take 5-HTP without talking to your doctor. Another cause of depression, irritability and anxiety could be a calcium deficiency, says Berni, who recommends taking 400 mg of calcium three times a day. A low-dose antidepressant may also be effective. Taking it only during the days leading up to your period, when symptoms peak, may be all you need.
Acupuncture may ease general PMS symptoms, but for effective, long-term relief, treatment needs to be done on a regular basis, says Chris Di Tecco, an acupuncturist in Mississauga, Ont. "In a clinical setting I will often see a woman once a week for four to eight weeks, then space out treatments to twice a month." The severity of your symptoms and length of time you have had PMS also affect how long treatment will take to work.
Page 1 of 3 – Learn how you can control your cramps on Page 2
