PMS Guide for Symptom Relief

10 Self-Help Suggestions

PMS is a complex set of symptoms which occur regularly in the same phase of each menstrual cycle, followed by a symptom-free phase in each cycle. Some symptoms are less problematic than others in the same woman. Although women may share similar experiences, each may respond differently to the various suggestion listed below.

Dietary Changes: Blood sugar levels are known to fluctuate depending upon what you eat as well as the stress you may be experiencing at the same time. During the premenstruum (the interval immediately preceding your menstrual cycle) your baseline may be higher than usual thus creating hypoglycemic reactions. We suggest eating small, frequent meals, i.e., eat something high in protein or complex carbohydrate every three hours (cheese, peanuts, sunflower seeds, eggs, fresh fruit, yogurt, whole wheat bread). You do not have to increase caloric intake to do this. Just change the pattern of when you eat. Keeping your blood sugar constant will decrease irritability, nervousness, dizziness, etc. Cravings are your body’s way of telling you there is deficiency or allergy. Avoid caffeine and sugar. Caffeine may increase your irritability or breast tenderness.

Salt: Salt retains water. Premenstrual irritability and bloatedness are attributed to this. Avoid high sodium foods such as pork, bacon, cold cuts, sausages, ice cream unless natural, and beets. Do not add table salt to your food.

Stress: Stress aggravates the symptoms of PMS. If you are able to avoid stressful situations, do so. If you know a particular event or circumstance will cause unnecessary stress, don’t allow yourself to be placed in the situation. Begin now to examine areas in your life that are stressful and learn ways to cope.

Sleep: Lack of sleep will exaggerate your symptoms and lessen your ability to cope with certain situations in ways you usually do. If you have trouble sleeping at night, try to rest during the day. Treat yourself to a warm bath, or ask a friend for a massage. Relaxation techniques or self-hypnosis may also help you cope with stress or difficulty in sleeping. Try taking your calcium or tryptophan supplement at night as another alternative.

Vitamins: The following vitamins have been known to alleviate some of the symptoms of PMS.

1. Calcium (Ca++). Approximately 10 days prior to menstruation, the blood calcium level drops steadily and progressively in may women, resulting in nervousness, headaches, insomnia, bloatedness, weight gain, and lowering of resistance to allergies plus infections and muscle spasms.
   • When menstral cramps occur, 1 0r 2 Calcium tablets every hour bring relief. Supplementation should be started about 2 weeks prior to menstruation. Vitamin D helps Calcium absorption. Consult your physician before taking or increasing your Calcium intake if you have a history of kidney problems.
   • Dosage: Calcium can be taken in two forms (1) bone Meal which has Vitamin D, A, Phosphorous – a necessary balance. Take 2-3 tablets daily for ten days premenstrually. (2) Calcium (250-500 mg) and magnesium (125-150 mg) in separate tablets. You can take up to 1000 mgs of Calcium daily. If taken separately, add Vitamin D, 1000 units.
2. Potassium (K+). Potassium is essential to the contraction of every muscle in the body. The typical American diet creates a deficiency of Potassium in most people. Supplementation helps relieves–headaches, muscle fatigue/weakness and edema. Bananas, apricos, and tomatoes are good sourcesof Potassioum.
   • Dosage: 99 mg tablets (10-20 per day) of Postassioum Gluconate.
3. Vitamin E. Vitamin E is known to help with the production and metabolism of the sex hormones.
   • Dosage: 400 units daily.
4. B-Complex. Individuals deficient in Vitamins B1, B6, Niacinamide and Pantothenic Acid quickly become fatigues, depressed, forgetful, irritable, confused, anxious, restless, insomniac, paranoid, quarrelsome, and have clouding of consciousness.
   • Dosage: Recommendations of B6 (in addition to the B-Complex) from 50 mg to 1000 mg have been made especially for depression. It’s important to never take one of the B Vitamins without supplementation of the others. Taking a megadose is recommended during the premenstrual time, i.e., B-Complex – 100mg; Vitamin B6 – 750-1000 mg. Increase the dosage approximately two weeks before your period is due.
   • NOTE: Problems have been encountered with excessive amounts of B vitamins.
5. Oil of Evening Primrose (Linoleic Acid). An essential fatty acid necessary for hormone production, decreases hunger by retarding emptying time of stomach, and also helps symptoms of breast tenderness.
   • Dosage: 500 mg capsules, 8 capsules per day for two months – then decrease to 4 capsules daily
6. Zinc: Deficiency can lead to depression and psychosis.
   • Dosage: 30 mg daily. If you take iron, do not take Zinc at the same time.
7. Tryptophan: An essential amino acid shown to alleviate depression (in addition to Vitamin B6, and Niainamide Vitamin B3).
   • Dosage: 3 grams daily for depression. Lower doses are useful for insomnia.

Decision Making: Many women complain of a feeling of confusion or an inability to concentrate during the premenstruum. If this is one of your symptoms, postponing a decision or employing the assistance of a family member or friend may make the decision process easier.

Headaches: Some casual factors of headaches can be (1) long periods without food (2) eyestrain (3) stress (4) allergic reaction to foods or chemical inhalation. Stuffiness and running nose symptoms can often be relieved by taking Potassioum Gluconate.

Alcohol: Many women crave alcohol premenstrually while others’ tolerance is decreased. Mostly we suggest minimal or no alcohol intake during the premenstruum because it can increase edema, headaches, decrease coping mechanisms, and add to depression. If it helps with cramps, drink moderately.

Alteration in Lifestyle/Work: Arranging social gatherings or planning of events postmenstrual will enhance both guests’ and hostess’ enjoyment and participation. Remember to avoid stress, if possible.

Exercise: You may be the person who benefits from exercise. Regular jogging or even brisk walking is known to alleviate the symptoms of depression. Some women are too fatigued to do strenuous exercise; however, a walk, especially in the evening, can help relieve irritability and tension.

Medical Disclaimer: The information provided in the Contemporary Women’s Care website should be relied upon for medical education purposes only. It is not intended to replace the independent judgment of a health care provider. The appropriateness of a course of treatment for a patient may vary from the medical information provided herein due to individual conditions and/or complications.