Thursday, February 12th 2009

By jennifer weeks

It needs no introduction. Every woman cringes at the thought of it, and every man flees for his life at the mere mention of its name. Of course, I’m talking about pre-menstrual syndrome (PMS). There are over 150 documented symptoms of PMS but the most common ones are irritability, anxiety, acne, depression, sugar craving and cramping.

In spite of the plethora of symptoms, there is also an enormous range of treatments for PMS, and a lot of them can be done right at home. So take a breath, stop clutching that butter-knife and try some of these trusted therapies for quelling your PMS symptoms. 

If you ask your doctor about relieving cramps, the first thing she will probably do is prescribe you an oral contraceptive. Birth control pills reduce PMS by altering the hormones in your body so that you stop ovulating. The Pill has certainly helped many women deal with PMS, but as with most symptoms, there are other ways to solve the problem besides throwing pills at it. This article focuses on natural, hormone-free remedies for those who aren’t comfortable with the idea of stopping the natural process of ovulation.

When it comes to cramps, undoubtedly the best form of natural pain relief is exercise. Female athletes experience less severe PMS than other women. This is likely due to the fact that large amounts of endorphins are released during exercise. Running or jogging in the week before menstruation can also provide some stress relief that will lessen pre-menstrual depression and irritability. 

Many studies have reported that women who are stressed out suffer the harshest bouts of PMS. It is difficult to avoid stress as a university student but according to Dr. Susan M. Lark, author of The PMS Self-Help Book, taking it easy is the most important thing you can do to improve your pre-menstrual life.

Yoga is a great stress-reliever and it also promotes mind-body balance. Practicing yoga all month can lower your stress levels so that your body will be well-equipped when your time of the month approaches.

There are a few yoga positions that can be used specifically to relieve symptoms of PMS. One such position is called the Bow, and it relieves cramping and reduces pre-menstrual acne by stimulating the endocrine glands. To perform the Bow, lay on your stomach with your knees completely bent and hold your ankles with your hands. Inhale and raise your chest off the floor as far as possible. Hold for 10-15 seconds. Slowly release the posture and relax with your chest on the floor until you are ready to repeat. 

Acupressure is another natural method of relieving cramps that you can do at home. Acupressure is the traditional Oriental practice of massaging points on the skin in order to restore the flow of life energy, or chi, through the body. There are different pressure points for every symptom of PMS, and the following exercise is reported to prevent cramps, bloating and weight gain. While sitting with your back against a wall and breathing gently, use one hand to apply steady pressure to the crease between the groin and the leg, just inside the pubic bone. Use the fingertips of the other hand to hold the inner thigh of the same leg, 2 inches above the knee. Hold the position for 1-3 minutes then repeat with the other leg. 

Besides cramping, the next most dreaded symptom of PMS is the urge to eat everything in sight. During ovulation, the body becomes more sensitive to insulin and blood sugar drops, making us ravenous. This is when many of us turn to high-energy, fatty foods like chocolate. However, eating too much sugar and fat will overwork the liver so it doesn’t have enough energy for the more important job of hormone regulation. This can lead to an imbalance between estrogen and progesterone which can cause anxiety or depression. In other words, chocolate can make your PMS much worse. Instead, opt for unsweetened carob which tastes like chocolate but is a member of the legume family and is high in calcium. 

Chocolate does contain magnesium which gets rid of cramps, but magnesium is also found in cashews, chicken, oatmeal and sweet potatoes, and those foods don’t come with a side of mood swings.

Caffeine can cause breast tenderness, anxiety and worsen PMS symptoms. Instead, drink decaffeinated coffee or, if your 8:30 A.M. class rules out decaf, try ginger tea, which has an energizing effect.

If you don’t mind taking vitamin capsules, Vitamin E and evening primrose oil have also been reported to relieve many of the common symptoms of PMS.

For more information on any of these natural PMS remedies, check out the women’s health section of the SHEC library (MUSC 202)—it’s chalk full of recipes and exercises that are designed to help you eliminate PMS and continue being the awesome person that you are for the other two weeks of the month!