Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: THURSDAY, March 8, 1990 TAG: 9003091891
SECTION: NEIGHBORS PAGE: N-5 EDITION: NORTH
SOURCE:
DATELINE: LENGTH: Medium
PMS is one of the most common problems affecting younger women. It is believed to affect (in varying degrees) between one-third and one-half of all American women between the ages of 20 and 50, or between 10 and 14 million women.
The symptoms of PMS are numerous and can affect almost every bodily system. More than 150 PMS symptoms have been documented. Some of the most common include tension, mood swings, depression, irritability, headache, tender breasts, abdominal bloating, increased appetite and food cravings, especially for sweet or salty foods.
PMS occurs before the menstrual period begins and improves once the period has started. Menstrual cramps, which usually occur after the period starts, are not a part of PMS.
Why do some women have severe PMS and others have no symptoms at all? There are many theories but no clear-cut answer. The only thing we can say for sure is that PMS begins when chemical changes occur in a woman's body prior to menstruation.
One of the most common theories is that these chemical changes result in a deficiency of progesterone - a naturally occurring hormone in the body. Other theories suggest low blood sugar or a deficiency in magnesium or B-complex vitamins, particularly B-6.
Married women over 30, who have children, poor dietary habits and significant stress in their lives are considered at high risk for PMS.
Following are suggestions women should take to reduce the chances of developing PMS:
Reduce the intake of sugar and salt in their diets, especially for 10 to 14 days before the onset of their menses.
Increase the intake of complex carbohydrates, such as fruits and vegetables, and limit fats.
Reduce or even eliminate caffeine products including coffee, tea, cola drinks and chocolate.
Increase the intake of foods high in B vitamins, magnesium and zinc. Foods that contain magnesium are buckwheat, green leafy vegetables, cereals, nuts, and shellfish. Liver, mushrooms, milk, eggs and seafood all contain zinc. Bananas, brown rice, cauliflower, green peppers, spinach, potatoes and salmon are all foods that contain vitamin B-6.
Exercise regularly, at least three times a week for a minimum of 15 to 30 minutes each time. Exercise helps by improving circulation and the body's oxygen-carrying capacity.
Reduce stress and learn to manage the stress you cannot avoid. Stress-management techniques include meditation, yoga, deep-breathing exercises and biofeedback.
For some, however, these suggestions are not the answer. PMS sufferers should consult their health-care providers. They may be candidates for hormone or vitamin therapy.
This information, submitted by Planned Parenthood of Southwest Virginia, is not meant to replace the services of a health-care professional. Individuals having PMS should discuss their problems with a health-care professional. Planned Parenthood offers medical and educational services in the Roanoke Valley.
Memo: One of a series of articles provided monthly by the Women's Advocacy