PMS or OMG

Somehow things feel different. Is the A/C on? This couch seemed perfectly fine a few days ago but now everything about it bothers me – maybe I should completely redecorate the living room. Of course that stingy monster of a husband won’t support my decision to do so. Come to think of it, he’s been very difficult and distant recently…I bet he doesn’t love me anymore…maybe he’s planning to leave me! Oh My God – my life is miserable…I want a double cheeseburger and a pint of chocolate ice cream…NOW!’ Jane, 29 and PMSing.

For centuries, women have been denying and fighting tirelessly to alter stereotypical images as uncontrollable, emotional, chocolate craving, bloated, intolerant, tearful, heat-pad hugging, irrational, monthly cycle slaves. So I’m sure you can appreciate the incredibly delicateness of this discussion.

While there’s no doubt that hormonal changes have an impact on how we look and feel, some argue that PMS (premenstrual syndrome) might just be a hormone provoked response to change that results in a bad attitude rather than an actual extreme biological transformation. The conversations that we have here through the ‘Out of Mind’ column are meant to enlighten, raise awareness about different psychosocial health related topics and are relevant to both men and women. This week I have a special request from my dear readers. Ladies, please don’t judge me for bringing this subject to light, even though I feel like a bit of a traitor admitting the madness that may shroud our menstrual moments. Please read through the article, learn more about what happens to your body and mind every month and apply the strategies to try and ease some of the more sever symptoms. Gentlemen, read, learn and then forget.

That’s right — forget everything that you’ve read here because the quickest way to add fuel to premenstrual problems is to use some of this infor-mation against the women in your life by saying things like, ‘what’s wrong with you, are you getting your period again?’ or ‘you’re either insane or have your period!’ The Mayo Clinic (www.mayoclinic.org) explains that PMS is very real and estimates that as many as 3 out of every 4 menstruating women experience some form of monthly discomfort. The good news is that you can track your cycle and be mindful of both physical and emotional changes experienced which tend to recur in a predictable pattern.

Here are some of the more common symptoms.

Emotional and behavioural symptoms

> Tension or anxiety

> Depressed mood

> Forgetfulness

 > Crying spells

> Mood swings and irritability or anger

> Appetite changes and food cravings

> Trouble falling asleep (insomnia)

> Social withdrawal

> Poor concentration

Physical signs and symptoms

> Joint or muscle pain

> Headache> Fatigue

> Weight gain related to fluid retention

> Abdominal bloating

> Breast tenderness

> Acne flare-ups

> Constipation or diarrhea

We know that PMS is inevitable for some. However it doesn’t need to govern your life or incapacitate differ-ent facets of your daily activities. If you suffer from such symptoms, these remedies will provide natural relief, without necessarily having to reach for medication.

> Record your symptoms – The more you know about what happens when, the more in control of your health you’ll be.

> Talk to close friends about what you’re experiencing – Remember a problem shared is a problem halved so do communicate about your emotional state in a calm and appropriate manner. This also is an opportunity for others to speak up, realising that they’re not alone.

> Eat well – Eat less but more frequently. By eating foods containing tryptophan (found in turkey, chicken, salmon, and nuts for example) an amino acid that helps your body make the happy hormone serotonin, you can beat a number of symptoms according to Beth Hamilton, MD, an ob-gyn and co-author of So Stressed: The Ultimate Stress-Relief Plan for Women.

> Sleep well - “Each phase of the menstrual cycle has different effects on sleep,” says Dr. Michael Breus, a sleep expert. So disturbances to sleep further throw off the already irregular patterns triggered by hormonal changes.

> Exercise – Try and exercise about 3 times a week, choosing activities you enjoy. Not only will this help with PMS but also improve your sleep.

> Quit smoking – Smokers are 2 times more likely as non-smokers to report PMS symptoms since nico-tine and the other harmful chemicals alter levels of estrogen, progesterone, testosterone, and other hormones.

> Take vitamin supplements – Such as Calcium: 1,200 mgs, Magnesium: 400 mgs, Vitamin B6: 50 to 100 mg and Vitamin E: 400 international units (IU) have been found to help tremendously.

> Natural remedies - You might also consider taking dong quai, maca, black evening primrose oil, ginger, raspberry leaf, lemon balm, dandelion, or natural progesterone creams.Ladies the experience of bodily fluctuations is not a license to be moody, angry and cranky, just because you’ve avoided or repressed certain thoughts and emotions the rest of the month. Like anything else is life, change is the only constant, but you can be more in control of how you plan for, react and respond. Eat, sleep, exercise well and regularly monitor your stress and emotional levels so that the ‘real’ you rather than the ‘raw’ you wins this monthly match.

 

Dr. Samineh I. Shaheem is the Learning & Development Specialist and the owner of Life Clubs UAE. She has stud-ied and worked in different parts of the world, including the USA, Canada, UK, Netherlands, and now the UAE. She co-hosts a radio programme on 103.8 FM Dubai Eye (Psyched Sundays, Voices of Diversity 10-12pm) every Sunday morning discussing the most relevant psychologi-cal issues in our community. Twitter: @saminehshaheem/Facebook: Life Clubs UAE. Please forward your thoughts and suggestions for future articles to OutOfMindContact@gmail.com