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Premenstrual Syndrome (PMS) or Premenstrual Dysphoric Disorder (PMDD)

pms

A large number of women (30 to 70 per cent) experience premenstrual symptoms even though they do not have Premenstrual Dysphoric Disorder or what most people refer to as PMS (Pre-Menstrual Syndrome). Approximately four to nine per cent experience Premenstrual Dysphoric Disorder. Even though premenstrual women may be quite uncomfortable with headaches, cramps, tender breasts, or other symptoms, this is not PMDD. PMDD is only diagnosed when there are cyclical mood and behavioural changes which affect relationships and day-to-day functioning.

Premenstrual Dysphoric Disorder (PMDD) is a hormonal brain-biochemistry problem that results in mood and behavioral distress. The symptoms originate from two areas in the brain: the limbic area and up to the cortex. Different chemicals connect the limbic and cortex area of the brain: these are serotonin, dopamine, acetylcholine, and norepinephrine. Any changes in these chemicals affect a woman’s mood and daily functioning.

• The limbic area is responsible for memory, appetite, sleep, and strong emotions such as rage, anger, and aggression.
• The cortex area affects a person’s judgment, attention, concentration, moods, perceptions, views, and interpretations of what is happening to them and around them.

Reduce stress. Symptoms can worsen when you are under stress so use stress-reduction strategies, such as well-balanced diet, regular exercise, and adequate sleep.

Eat a well-balanced diet. It is essential to have a balanced diet from all food groups (breads and cereals, dairy and dairy products, meats and alternatives, fruits and vegetables) to optimize your brain’s chemical levels. The best approach is frequent small feedings as opposed to three meals per day. Some additional suggestions are:

1. Eliminate alcohol as it acts as a depressant in the brain.
2. Reduce or eliminate caffeine and cigarette smoking that can increase anxiety.
3. Moderate your intake of sugar and salt.
4. Eat plenty of grains, vegetables, and fruit.
5. Eat plenty of complex carbohydrates, such as potatoes, rice, pasta noodles, cereals, and breads.
6. Limit the simple carbohydrates, such as white sugar, honey, sweet candies, ice cream, chocolate, regular pop, and juice.
7. Cook without added fats such as butter and oil.
8. Avoid diets by eating three smaller meals with some healthy snacks to stop the munchies and to help with premenstrual headaches.
9. Pass on the salt. Foods high in salt include: cured meats, canned foods, packaged sauces, frozen dinners, cheese, mustard, soy sauce, pickled foods, potato chips and salted nuts. Try flavouring with herbs and spices.
10. Drink plenty of water to reduce the symptoms.

Exercise regularly - regular exercise:

1. Increases the level of endorphins - the body’s mood-enhancing substances
2. Energizes you and reduces jitteriness
3. Increases levels of serotonin and dopamine in the brain, therefore helping your brain to regulate itself
4. Increases your ability to deal with daily stressors
5. May diminish premenstrual symptoms and PMDD and depression in some women

Rest and relaxation
Sleep is a priority. The brain biochemistry resets itself during sleep. Two chemicals in particular are important in this process: melatonin and oxytocin. Melatonin is released by the pineal gland in the center of the brain. Melatonin helps you maintain your regular sleep cycle. Oxytocin is a hormone that triggers the let down of breast-milk, promotes the contraction of the uterus during menstruation and in labor, and resets the chemicals in the brain.

Four key steps to get a good night’s sleep:
(1) If you can see your hand after the lights are turned out, your bedroom is too light. Too much light in the evening disrupts the production of melatonin and interferes with sleep. Start by dimming lights in the rooms you occupy 2 hours before you go to bed and sleep in a dark bedroom.

(2) Sleep as far as possible from the street and noisy equipment or appliances. While some researchers suggest masking other sounds with a white noise generator or a fan, others do not.

(3) Maintain an air temperature of 68 degrees year-round in the bedroom. Turning the thermostat up too high in the winter not only wastes energy; it can also disturb your sleep.

(4) Your bed should be comfortable and good for your back, and it shouldn’t expose you to toxic fumes, dust mites, or mold.

More sleep facts and tips can be found in my blog post Getting a Good Night’s Sleep

This is the program that I followed and it was effective.
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