Did you know there are 4 different types of PMS and knowing
which type affects you most can help determine what foods and supplements will
be most helpful to you?
Premenstrual
Syndrome describes the symptoms that can occur during the menstrual cycle
between ovulation and the beginning of your period. PMS symptoms can be mild or
severe, lasting between 2 and 14 days. Over 30 different symptoms can be
attributed to PMS although the common symptoms are fatigue, food cravings,
headaches, bloating, constipation and night sweats. By paying attention to
which symptoms are the most prevalent for you, you can find an effective
natural treatment to help ease these symptoms.
PMS Type A
PMS-A symptoms
are centered in the nervous system. Women with PMS-A experience more
irritability, mood swings, anxiety and nervous tension along with muscle
tension. The best foods for PMS-A are those high in calcium and magnesium such
as nuts, seeds, beans, and hummus. Many women also finds taking between 600 and
800 mg of magnesium a day during PMS helps to reduce their symptoms.
PMS Type H
The
predominant symptoms of PMS-H involve water retention. Women with PMS-H experience
dramatic weight gain around their period, breast tenderness, abdominal
bloating, and swelling in their legs, feet, arms or hands. Women with PMS-H may
also notice worsening symptoms of carpal tunnel syndrome during PMS. Women with
PMS-H should avoid salt and foods high in sodium and can benefit from taking
vitamin B-6, 100 mg 1-2 times a day with food.
PMS Type C
Women with
PMS-C tend to have more cravings for sweets, chocolate, carbohydrates or in
increased appetite in general during PMS. PMS-C can also cause lightheadedness
or dizziness. The crucial nutritional strategy for PMS-C is blood sugar and
insulin control with a hypoglycemic diet focusing on healthy protein, whole
grains and vegetables while avoiding sugar. Taking 200 mcg of chromium
picolinate per day can also reduce cravings for sweets.
PMS Type D
PMS-D
symptoms are also centered in the nervous system but these women experience
more sadness and depression versus anxiety during PMS. PMS-D symptoms can also
include crying easily, trouble sleeping, forgetfulness, feeling easily confused
and clumsiness. The best foods for PMS-D are leafy greens such as spinach or
kale and eggs. Taking 1000 mcg of vitamin B12 (methylcobalamin) per day can
also reduce PMS-D symptoms.
There are
some conditions that can make PMS worse in general no matter what type of PMS
you have. These conditions are hypothyroidism, endometriosis, polycystic
ovarian syndrome, fibromyalgia and depression.
If you use
these nutritional strategies and supplements for three menstrual cycles and do
not notice a change in your PMS symptoms, you may need additional support. I
suggest making an appointment with a naturopathic doctor, such as myself. An ND can put together a more comprehensive plan including amino acids, minerals and
herbs to balance your menstrual cycle.