Coping with PMS

June 3, 1999
Web posted at: 10:27 AM EDT (1427 GMT)

By Tula Karras

(WebMD) -- Seventy-five percent of women experience symptoms related to menstruation. For many of them, premenstrual syndrome (PMS) means nothing more than a few days of mild bloating. Others experience a week or so of dramatic mood swings, headaches, breast pain and other physical and psychological symptoms. A few women, about 5 percent, suffer symptoms so severe that they interfere with daily activities and personal relationships. These women are diagnosed with a special class of PMS called premenstrual dysphoric disorder (PMDD).

Though experts don't know exactly what causes PMS and PMDD, they have identified ways to lessen the symptoms.

The vitamin and mineral connection

Increase your calcium. A recent study reported in the American Journal of Obstetrics and Gynecology found that women who consumed 1200 milligrams of elemental calcium each day reduced their PMS symptoms by nearly 50 percent.

Take magnesium supplements. A 1998 study published in the Journal of Women's Health found that 200 milligrams per day of magnesium reduced physical symptoms of PMS -- fluid retention and breast tenderness -- by 40 percent. Women had to take the supplements for at least two months to notice any effect.

Boost your B6. Though the jury is still out on the effectiveness of B6, a study published in the May 6 issue of the British Medical Journal found a significant decrease in severe PMS symptoms when women took 50 to 100 milligrams per day of B6. Researchers caution women to be careful, however, when taking B6 supplements: As little as 200 milligrams daily can be toxic to some people, causing neurological damage.

Exercise

Exercise regularly. Exercising three times a week for 30 minutes each day will not only help reduce your stress level but also help improve your overall health. One study found that PMS is more severe in women who do not exercise.

Medications

Antidepressants. For women with severe PMS or PMDD, antidepressant medications can work wonders. Selective serotonin reuptake inhibitors (SSRIs), such as Prozac, Zolof, Paxil and Luvox, help relieve depression and regulate sleep and appetite in 60 percent to 70 percent of women with PMS or PMDD. These medications have also been shown to help relieve the anxiety and irritability associated with PMS and PMDD. If your PMS is severe enough interfere with your life -- making it difficult to be productive at work or keeping you from interacting with friends and family -- ask your doctor about the possibility of starting antidepressant therapy.

Oral contraceptives. For many women, birth-control pills help relieve the physical symptoms of PMS, reducing bloating, cramping and breast tenderness. Today's low-dose pills, which are as effective as the higher-dose birth control pills of the past, have few side effects.

Alternative Therapies

A study published in the 1993 December issue of the Journal of Obstetrics and Gynecology found that women who received ear acupuncture, applied to reflex points on the ear that correspond to specific body areas or functions, 30 minutes once a week for eight weeks experienced a significant decrease in PMS symptoms. Acupuncture, which uses needles instead of manual pressure to stimulate particular points, was also found to be helpful for women suffering from PMS when other therapies were not effective.

Herbal options

Although herbs have been popular for centuries, much research is needed to verify their safety and efficacy. That's not to say they don't work, but do not assume that because something is "natural" it can't be toxic. Always check with your doctor before adding any herbal remedy to your treatment plan.

Ginkgo biloba, commonly taken to augment memory function, has also been reviewed by doctors as a PMS remedy. A study published in the November/December 1998 issue of Archives of Family Medicine confirmed that 40 milligrams of ginkgo biloba taken three times daily helps reduce pain.

Chasteberry is used by some women to help restore hormonal balance. Users report relief of insomnia, anxiety and mood swings. Evening primrose oil, which contains the fatty acid gamma-linolenic acid (GLA), is thought to relieve cramps and breast tenderness and improve overall immune function. And dandelion tea is sometimes used to reduce bloating and water retention.