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Every woman knows the symptoms: the bloating, weight gain and mood swings that occur a few days before their period. This is Premenstrual Syndrome or PMS — the physical and emotional disturbances that occur in the second half of your menstrual cycle and end with the onset of your period. The symptoms vary from woman to woman and from month to month.

PMS is not the same as dysmenorrhoea, the pain that comes with your periods, although women can suffer from both. Dysmenorrhoea is period pains alone with no mood changes and it occurs just before and during periods.

Up to 80 per cent women suffer from PMS. Some get symptoms so severe that it interferes with work, school, or relationships.

Women in their 30s and 40s are most affected, with symptoms getting worse as they age. PMS does not occur before puberty, during pregnancy or after menopause.

It is thought that alterations in hormone levels at ovulation affect certain brain chemicals, which in turn cause mood swings.

PMS and its severity, especially for today’s working woman has increased because of the demands on her time, more stress at home, at work, in relationships, poorer diet with too much caffeine, refined sugar, dairy products and not enough fresh fruits and vegetables, no exercise and obesity.

Her body is thrown out of sync because life become one of constant physical and emotional wear and tear.

A combination of a vitamin and mineral deficient diet makes the symptoms worse with low levels of the B complex vitamins and Magnesium.

Low Magnesium levels are what cause the famous chocolate cravings associated with PMS; chocolate is a rich source of magnesium.

How to tell you have PMS

Symptoms of PMS mimic those of thyroid disease, diabetes, anaemia and depression so you need to see your doctor to have it correctly diagnosed.

Keep a PMS diary to document the physical and emotional symptoms you get over several cycles and see whether they follow a monthly pattern.

If the symptoms occur consistently around or after ovulation in the middle of your cycle, and last until the menstrual flow begins, then it is PMS.

Keeping a PMS diary not only helps your doctor make the diagnosis but also helps you have a better understanding of your own body and moods.

Treatment

Other than menopause, there is no cure for PMS, but her is how to relieve the symptoms:

• Stop taking sodas and over-the-counter medicines, many of which contain caffeine.

• Eat meals in small portions that are high in complex carbohydrates and fibre like brown rice or pasta every three to four hours, including one hour after waking up and one hour before sleeping to keep your blood sugar levels steady.

• Eat a diet high in whole grains, pulses, fruit and green leafy vegetables. Minimise on animal fat, red meat and salt.

• Quit taking alcohol and smoking.

• A daily dose of magnesium, calcium and vitamin E or primrose oil help relieve breast tenderness.

• Manage stress and be good to yourself.

•Get regular, sufficient sleep.

• Exercise beats everything. An aerobic workout for 30 minutes done three to five times a week relieves symptoms by releasing endorphins (feel good hormones) in the body.

Medications

The combined oral contraceptive pill relieves symptoms of PMS because it evens out the hormonal fluctuations that are thought to cause PMS.

Antidepressants like Prozac are used in treating the severe mood disturbances but not the physical symptoms.

How men can help

Men should understand that PMS is real and serious. Jokes about it are in bad taste.

Be supportive and understanding; but most of all, be thankful that you do not have to go through these symptoms every month!

Published on the Standard on 01/08/2009 By Dr Brigid Monda