Dr. Marr's Newsletters
PMS... You do not need to suffer!
Many women say they almost feel like two different people during the course of a month. The first two weeks they feel like vibrant, friendly, and organized, while during the ten to fourteen days that follow they get emotional and weepy, or angry and edgy, or tired and upset.
Symptoms of PMS include irritability, sudden mood swings, depression, or anxiety that improves or resolves shortly after the menstrual cycle begins. Additional symptoms include insomnia, change in appetite or cravings, difficulty with concentration, feeling out of control, physical symptoms like breast tenderness, constipation, diarrhea, and bloating.
PMS is the result of changing estrogen and progesterone levels that occur during the menstrual cycle. The changing moods of PMS are the result of brain activity and hormonal imbalance. Since each woman has her own unique brain, so each woman reacts differently to hormonal changes.
To naturally balance your hormonal levels start by increasing fiber in your diet. It can be 2-4 servings of fruit and 3-5 servings of vegetable (not potato or corn). Bran cereal, beans, oatmeal can be a good choices too. Eating more fiber is an effective way to reduce bloating and stabilize constipation or diarrhea. Avoid unhealthy carbs like rice, white bread, canned fruit, soft drinks, doughnuts, cheesecake, whole milk, and sport drinks. Satisfy your cravings but do it carefully. If you feel like chocolate, use dark chocolate. Cut back on alcohol during low mood periods. Increase water intake and decrease salty products.
Exercise and mind-body activities
Practice yoga, Pilates or other similar relaxation techniques. This will reduce stress. Aromatherapy - oil, candles, and herbal tea. Use fragrances like lavender or vanilla. Massage and bubble bath with calming music can give you relaxation. Do not skip your exercise. Aerobic activities, jogging or just a brisk walking will increase serotonin production and result in overall mood improvements.
Researches show that increasing Calcium intake can help to reduce physical symptoms of PMS by as much as 50 percents. Taking Vitamin B supplements can result in increased energy, balancing hormones and maintaining a healthy nervous system.
Primrose oil may reduce breast tenderness.
Acupuncture and Chiropractic in reducing PMS symptoms
Lower back nerves help regulate the uterus and ovaries to function properly. If these nerves become trapped between bones of vertebra and become pinched this may interfere with the function of the uterus and ovaries and then may cause PMS. Chiropractic adjustments release pinched nerves in the low back which gives relieve to PMS related symptoms. Numerous studies show that Acupuncture may help regulate hormone imbalances and reduce symptoms of PMS. It does this by balancing meridian channels that run between your external body and internal organs. Acupuncture treatments may also reduce anxiety, headaches, and relax tight muscles