Pre-Menstrual Syndrome (PMS) refers to physical and emotional symptoms that occur in the one to two weeks before a woman's period. Symptoms often vary between women and resolve around the start of bleeding. Common symptoms include acne, tender breasts, bloating, feeling tired, irritability, and mood changes. PMS affects up to 50% of menstruating women and peaks among women in their 30’s and 40’s.
How to manage PMS
Lifestyle can have a significant bearing on the severity of symptoms. Regular exercise and relaxation techniques like meditation can relieve nervousness and agitation. Diet is equally as important. Limiting consumption of saturated and polyunsaturated fats and sugar, caffeine, chocolate and alcohol can all help reduce symptoms. Increasing consumption of fruit, vegetables, legumes, whole grains, nuts and seeds, soy foods and essential fatty acids can also minimise the symptoms of PMS.
Pyridoxine (Vitamin B6)
Vitamin B6 supports several neurotransmitters (hormones) needed to make serotonin, melatonin and dopamine. This helps relieve PMS symptoms like mood swings, irritability, tiredness and fatigue.
These are a good source of omega-3 fatty acids. Among other things, they help regulate metabolism, distribute nutrients and regulate stress relief and sex hormone levels. This is especially important for PMS. The body also uses omega-3 to create prostaglandins that improve hormonal balance and reduce various PMS symptoms.
This mineral can help relieve the stress, tension and irritability associated with PMS. It plays an important role in creating nerve impulses and muscle relaxation to relieve pain and cramping.
Taking calcium supplements has been found to lessen the physical and emotional symptoms of PMS, and also to relieve mild fluid retention, and breast and menstrual pain.