PMS stands for premenstrual syndrome , it’s the combination of symptoms that some women suffer from a week or so before their period.
Premenstrual syndrome (PMS) has a wide variety of signs and symptoms, including mood swings, tender breasts, food cravings, fatigue, irritability and depression. It’s estimated that as many as 3 out of 4 menstruating women have experienced some form of premenstrual syndrome.
A typical menstrual cycle lasts about 28 days with a normal range of 21 to 35 days. It is best measured by the number of days between your periods.
Women living with diabetes may experience some unique menstrual challenges as a result of complex hormonal interactions.
The hormones which control the menstrual cycle also affect blood sugar levels. There are 2 main hormones involved progesterone and oestrogen.
These are at their highest levels before a period starts.It is thought that progesterone causes increased insulin resistance. More insulin is needed to keep blood sugars within recommended levels.
Although most women experience higher blood sugars before their period, some experience bouts of hypoglycaemia. This maybe due to oestrogen, which can have the opposite effect on insulin sensitivity.
Every woman and girl is different. Some may find their blood sugar rises considerably before their period starts. Others do not notice a difference. A few may find their blood sugar drops before and during their period. You need to discover your own pattern.
With type 1 diabetes (controlled with insulin injections) it is often the fasting blood sugar which rises before your period. Adjusting your overnight insulin often helps. When your period starts and you find your blood sugars drop, re-adjust your insulin to its old level.Take advice from your diabetes health care professional about this.
The same increase in progesterone that causes you to be temporarily more resistant to insulin also will likely cause you to have food cravings for simple carbohydrates and may cause you to lose your motivation to exercise.
Over time, this cyclical poor control can increase your risk of diabetic complications.
Alcohol, caffeine and chocolate may affect your mood. Omitting them from your diet around the time of your period may make you feel less edgy and less inclined to crave high carbohydrate, high GI (Glycaemic Index)and high-sugar snacks.
Wholewheat pasta with walnut pesto and baby spinach recipe.
I’m not a fan of excessive carbohydrate consumption, but with issues such as anxiety and depression a good carb injection once or twice a week can be very helpful.
This is because carbs, alongside the amino acid tryptophan (found here in the walnuts), can increase serotonin production, which can lift mood and regulate sleep.
SERVES 2 150g wholewheat fusilli or penne 175g walnuts 125g basil leaves 3 garlic cloves 2 tbsp grated hard goat’s cheese 200ml olive oil sea salt and freshly ground black pepper 4 large handfuls of baby spinach.
Place the pasta in a saucepan and top with boiling water. Simmer for 12–15 minutes, until the pasta is ready. Drain.
Meanwhile, place all the remaining ingredients except the spinach into a food processor and process on a medium speed to a coarse pesto.
Wilt the spinach in a pan in 2 tbsp of boiling water in the same way as you would in olive oil: just ‘sauté’ until it wilts. Stir in the cooked pasta and mix well. Add pesto to taste and mix well.
Your doctor may suggest that you take an over-the-counter medicine,every woman is different, so a drug that works for others might not be right for you.
Common over-the-counter medication include aspirin, ibuprofen, and naproxen. They can reduce the pain of cramps and other aches. If you take them before your period starts, you may be able to prevent some PMS symptoms from happening.
You should never take OTC medication with alcohol, which could stress out of the liver and contribute to irreversible damage.
Be careful of your dosage ,no more than one pill every six hours as needed, and no more than four pills per day.
Over the counter medications can potentially trigger acid reflux, general stomach upset, and internal bleeding. It’s one reason why you shouldn’t drink alcohol, another stomach irritant, before or after taking any OTC painkiller.
Your period is a good indicator of how your body is working overall. If you have some discomforts going on around period time, read on to find out what you can try before heading to the doctor treatment.
Natural Pain Relievers For PMS
The Balance Plan: Six Steps to Optimize Your Hormonal Health
Research shows that adding omega-3 fatty acids to your diet reduces common PMS symptoms.A study showed that women with monthly premenstrual symptoms who took one gram of fish oil twice daily on the eight days leading up to their period and the first two days of their period experienced a significant decrease in overall PMS symptoms.
Fish oil contains two important omega-3 fatty acids–eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s have shown to play important roles in managing mood and sleep by improving brain cell function and helping the brain produce more serotonin, which is lower in your premenstrual week due to plunging estrogen.
Eating right can control the bloating, depression, irritability and mood changes associated with PMS.Vegetables like kale, turnip greens or Swiss chard are rich in iron and B vitamins, which can help ward off fatigue.
Calcium-rich foods are good too. Think salmon and spinach. Eat smaller meals instead of big ones. By eating more frequently, your blood sugar may stabilize better, helping you to feel better.
Swap any processed grains for whole grains such as whole grain breads, pastas, cereals and brown rice.Eating whole grains when you feel down is better than using sugar to boost mood.
Cook your own food rather than eating fast food or processed food because salt, like sugar, is hidden in a thousand places. Eating less salt is particularly recommended for patients with bloating, breast tenderness or swollen hands.
We know that sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worsening PMS.
It is also true that dairy consumption can worsen hormonal imbalances because of all the hormones in milk.So cut out all dairy and consider eliminating other common allergens for a few months, especially gluten.Eat organic food to avoid environmental estrogens from pesticides.
Also medical practitioners recommend 30 to 45 minutes of exercise, five days per week and women should drink at least 64 ounces of water daily to help reduce bloating.
Dealing with stress is also critical. Take a hot bath at night, get a massage,learn deep breathing or prayer and meditation. These techniques and others can help balance hormones.
Sometimes, PMS can make everyday issues feel so much bigger than they really are. Or they can make you feel like you’re just not up to handling it all. Talking with others will relieve that emotional strain.
Herbal Treatments for PMS
Chasteberry (Vitex agnus-castus) is one of the most popular herbs for premenstrual syndrome in Europe – it’s actually been used to treat PMS for thousands of years. Women taking Chasteberry had significant improvements in irritability, depression, headaches, and breast pain.It may also help with swelling, cramps, and food cravings.It does so by normalizing the ratio of estrogen to progesterone.
It helps balance other functions related to fertility including during pregnancy and menopause, and even has been used to increase fertility.
Chasteberry acts as a mild remedy to ease the physical and emotional symptoms of menstruation by working on stabilizing the hormones.Chasteberry may also help balance female sex hormones to support a more regular menstrual cycle.
For centuries, St. John’s Wort was used as a health remedy in Europe. In the past decade, St. John’s Wort has emerged as an important herbal medicine to cure PMS symptoms. While it was never historically considered one of the traditional “women’s herbs,”
At recommended doses, St. John’s Wort generally does not cause side effects. However, St. John’s Wort contains substances that can significantly alter the effectiveness of many drugs. If you’re using antidepressants, birth control pills, blood thinners, medicines for HIV, cancer drugs, cyclosporine, or digoxin, talk to your doctor before you try it. St. John’s Wort may interfere with how these drugs work.
The benefits of Evening Primrose oil are numerous. As an anti-inflammatory agent, evening primrose oil helps soothe menstrual cramps. Or, if you suffer from breast tenderness, evening primrose oil will provide relief so that putting on a bra is no longer an excruciating experience.
Evening Primrose oil also helps with mood irregularities.Evening Primrose oil helps promote a balance between estrogen and progesterone so you will feel like yourself again.
You can also enjoy long term benefits from Evening Primrose oil, besides just PMS relief. The fatty acids lead to shiny, beautiful hair and strong nails.If you have difficulty conceiving, evening primrose oil promotes uterine health.
The scientific name for this is Rubus idaeus L. and Rubus strigosus Michx. It is in the family of Rosaceae (roses). Red Raspberry Leaf can be taken in any of the following forms: tea, extract, supplement and as a seed oil.
It contains fragarine and tannins which together are known for treating PMS symptoms of cramping, vomiting, nausea and diarrhea.
It is also known to help with heavy and irregular bleeding during the menstrual cycle. Fragarine is known to help tone and tighten muscles in the pelvic region thereby assisting with the cramps caused by spasms of these muscles. In order to benefit from this you need to drink Red Raspberry Leaf tea on a regular basis.
Red Raspberry Leaf can be purchased as a tea pack or dry leaf. Place it in boiling water and steep it for about 15 minutes to make a tasty tea. Drink it up to three times per day.
Taken daily Red Raspberry Leaf will slow down the blood flow during menstruation and will build up the immune system. If taken daily over the course of several months, you will begin to forget about cramps, heavy blood flows and period pain.
Dang Gui is a Chinese herb that is known as women’s ginseng.. The herb has many therapeutic properties and can benefit the heart, lungs and kidneys.Dang gui has the ability to balance female hormones. It reduces your estrogen levels if they are too high and can increase them if they are too low.
Rich in vitamin B-12, folic acid, folinic acid, nicotinic acid, and biotin, dang gui helps to build blood, and is commonly used in Chinese medicine as a blood tonic.
Dang gui is an antispasmodic that eases cramps and other symptoms of PMS. It dilates your blood vessels to promote regular and healthy menstrual flows.It helps to relieve hot flashes and other menopausal symptoms.
Dang gui is an effective tonic for reducing anxiety and mood swings. It has a calming effect on your nervous system and promotes relaxation.
Dang gui has many other benefits including enhancing fertility, promoting healthy hair, skin and nails, treating iron deficiency and anemia, and more.
While Dang gui is considered safe for most people, it’s not for everyone, especially women with breast cancer, during pregnancy or while nursing, or with gastrointestinal problems.
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