Period help - pms diet ,self care tips, rest, vitamins, accupuncture

Self-care tips

If PMS symptoms are severe and have a substantial impact on your life, it is best to see a doctor. We have provided some information in this section as to treatments that a physician may recommend for severe PMS symptoms. However, if you are feeling basically healthy, some simple tips may provide considerable relief.

While poor diet and a lack of exercise have not been found to be a cause of PMS, keeping physically and emotionally well through adequate sleep, good nutrition and regular exercise may help relieve some symptoms of PMS.

Diet

A daily diet based on general nutrition guidelines can help you in overall well-being as well as PMS control. Eating sweets causes a sudden rise in blood sugar that triggers an insulin response, which results in a subsequent rapid fall in blood sugar levels. Low blood sugar (hypoglycemia) can cause PMS-like symptoms such as irritability and fatigue.

To avoid hypoglycemia, eat healthy meals at regular intervals throughout the day and avoid excess sugar. Nutritionists typically advise a diet that consists of 50% carbohydrates, 20% protein, and 30% fat. In women with PMS, an attempt to change the diet to a ratio of 60/20/20 is advisable, but can be difficult to accomplish.

Avoiding sodium may help control premenstrual fluid retention. If fluid retention is a troublesome symptom for you, restricting salt to 2,000 to 4,000 mg a day is advisable.

Use the following basic principles of low-salt nutrition to gradually reduce your salt intake:

• Eliminate table salt (season with herbs, lemon juice or vinegar).
• Don't add salt in cooking.
• Eat fresh rather than processed food.
• Read food product labels for sodium amounts.
• Change your ordering patterns in restaurants.

Exercise

Exercise not only improves general health but is also believed to stimulate your production of endorphins. Aerobic exercise that increases your heart rate by 50%, for 30 minutes, should be done three to five times a week. Benefits include cardiovascular fitness, muscle tone, weight control or reduction, decreased fluid retention and increased self-esteem.

Reducing alcohol and caffeine intake

Alcohol and caffeine may aggravate PMS by affecting your moods. Therefore, by minimizing the amount of alcohol and caffeine that you consume during the premenstrual phase, you may feel better.

A rapid withdrawal from caffeine may cause symptoms of lethargy and headache. It is therefore suggested that you decrease your caffeine intake slowly, over time. Also, remember that coffee is not the only source of caffeine. It can also be found in tea, soft drinks, chocolate and some over-the-counter medications.

Rest

Most people require about seven hours of sleep each night, but you should get as much rest as feels right for you. Some women find they need extra sleep during the premenstrual week.

Vitamins

Vitamin B6 (pyridoxine), 25 to 50 mg twice a day. Vitamin B6 helps the body synthesize catecholamines, a type of neurotransmitter. Therefore, vitamin B6 may help with central nervous system related problems such as depression, anxiety, difficulty concentrating or other emotional problems. Some doctors feel that vitamin B6 helps certain women. However, it is important to avoid excessive doses, which may be toxic. Serious nerve problems have been reported at high doses, and vitamin B6 should be used only under a physician's supervision.

Vitamin E (alpha-tocopherol), 400 IU twice a day can be helpful with premenstrual breast tenderness. The method by which vitamin E helps alleviate breast complaints is not understood.

Accupuncture

Some women find acupuncture helpful for pain relief. The National Institutes of Health issued a consensus statement in 1998 stating that acupuncture may help relieve certain types of pain, including menstrual cramps.¹ Acupuncture originated in China more than 2,000 years ago, making it one of the oldest and most commonly used medical procedures in the world. If you decide to use acupuncture, choose the practitioner with care, and check with your insurer to see if the services will be covered.