Help Address Your Menstrual Issues

Premenstrual syndrome (PMS) is the most common menstrual problem and is associated with more than 150 symptoms, most notably cramps, bloating, irritability, breast tenderness, food cravings, headache, and constipation. PMS seems to be caused by hormonal changes during the latter half of the menstrual cycle.

Other problems include heavy and irregular bleeding, which tends to occur at the beginning and end of a woman’s reproductive years, and missed periods, which is most likely caused by pregnancy. However, the menstrual cycle may also be interrupted by hormonal imbalances related to obesity, diabetes, thyroid disease, a change in contraceptive pills, or an eating disorder such as anorexia nervosa. Women involved in high-level athletic training are prone to menstrual problems, because they lack the critical amount of body fat to maintain adequate estrogen levels.

Nutrition Connection
Many of the following suggestions are for PMS, which is the most common complaint, but a doctor, gynecologist, or a dietitian can help address other menstrual issues:
Eat a balanced diet. Eat regular, moderate meals, spaced throughout the day, with whole grains, legumes, vegetables, and fruits. Carbohydrate-rich foods can help by increasing production of serotonin, a brain chemical that regulates mood.
-Eat foods that have a low glycemic load. Foods with a lower glycemic load such as fiber-rich apples and pears are best because they raise blood sugar levels more slowly, helping to control appetite and possibly cravings.
-Avoid foods that may exacerbate PMS. Fats, highly refined foods, and caffeinated drinks should be avoided, and sodium intake should be reduced. Alcohol can trigger or worsen many symptoms and so should be avoided in the days before menstrual periods.
-67% of women lose sleep during their menstrual cycle every month. Doctors attribute this form of insomnia to a rapid drop in the hormone progesterone.
-Get more calcium. Calcium may help reduce mood disturbances, cramping, and bloating resulting from PMS. Some researchers believe PMS symptoms may be the result of low calcium levels, the symptoms of which are like the symptoms of PMS. Calcium sources include dairy products, fortified soy beverages, canned salmon or sardines, and leafy greens.
-Add more magnesium. Women with PMS often have low magnesium levels, which may predispose them to PMS-induced headaches and depression. Foods rich in magnesium include sunflower seeds, nuts, lentils and legumes, whole grains, soybeans, figs, and green vegetables.
-Boost vitamin B6. Foods rich in vitamin B6 may help alleviate PMS symptoms. Vitamin B6 may help stimulate production of serotonin and reduce anxiety and depression caused by PMS. Best food sources are beef, pork, chicken, fish, whole grain cereals, bananas, avocados, and potatoes. However, if you take supplements, do not exceed the upper limit for adults of 100 mg per day. Excess has been associated with nerve damage.
-Indulge cravings carefully. It’s okay to indulge in a piece of chocolate occasionally, but eating large amounts of sugary foods adds empty calories and can worsen the craving for sweets by disrupting normal blood sugar levels. Opt for healthier, fiber-rich snacks, such as whole grain crackers or fruit, which are metabolized at a slower rate than sweets and also help to prevent the constipation that some women experience as part of PMS.
-Try herbal teas for painful cramps. Raspberry leaf tea contains a substance that is thought to relax the uterus and ease cramping. Chamomile tea also has antispasmodic action.
-Try evening primrose oil. This oil, available in capsules and in liquid form, contains an essential fatty acid called gamma linolenic acid (GLA). This acid blocks the inflammatory prostaglandins that contribute to cramps and breast tenderness.
-Eat lots of iron-rich foods if you bleed a lot. Although heavy bleeding is rarely a sign of a more serious condition, excessive blood flow may result in a loss of iron, increasing the risk of anemia. An adult woman needs 18 mg of iron daily. Good sources are red meat, legumes, fortified cereals, leafy green vegetables, and dried fruits. To help the body absorb iron better, foods rich in vitamin C should be eaten at the same meal.

Beyond the Diet
The following strategies can help address your menstrual issues:
-Exercise. Women who exercise regularly are less likely to suffer from PMS. -Take a warm bath or use a heating pad. Both actions can help soothe cramps.
-Take an anti-inflammatory. Prostaglandins, hormonelike substances that cause uterine contractions, play a part in causing menstrual cramps. Aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs (NSAIDs) can block prostaglandin production and alleviate menstrual cramps.
-Problematic periods. A woman who experiences persistently heavy or irregular periods should see a gynecologist to determine if she has a problem requiring treatment. In some instances, painful periods are related to other conditions, such as fibroid tumors or endometriosis. A woman may also be approaching menopause or have weight issues that lead to missed periods.