Premenstrual syndrome is a set of symptoms that occur in women 10 to 14 days before the monthly menstrual period. Because PMS symptoms can cause discomfort and difficulty performing daily activities, it's important to understand how they can be controlled. Controlling PMS symptoms can be done by making lifestyle changes or using other recommended therapies.
Dietary Changes
The symptoms of premenstrual syndrome can be greatly reduced by making simple dietary changes. Reducing the amount of sodium in the diet can prevent the fluid retention and bloating associated with PMS. Researchers at Oregon State University found that women who drink at least one caffeinated beverage each day increase their risk of developing PMS by 30 percent, so avoiding beverages with caffeine can help control PMS symptoms. According to California State University Northridge, increasing carbohydrate consumption can have a positive effect on the psychological symptoms of PMS because carbohydrates increase serotonin levels.
Exercise
Exercise is one of the most important tools that can control PMS symptoms. Because aerobic exercise releases endorphins that improve mood and energy, it's an excellent way to fight fatigue and mood changes during premenstrual syndrome. Dr. Gary Joffe, a perinatal physician from Lovelace Medical Center in New Mexico, recommends engaging in aerobic exercise for a minimum of 30 minutes at a time at least five times per week. Yoga can also help to control the mood symptoms of PMS because it relieves stress and muscle tension.
Heat Therapy
Heat therapy can be an effective way to control PMS symptoms such as backaches and menstrual cramps. Heat can be applied to the lower back or pelvis with a heating pad or a hot water bottle. Both offer the same effectiveness, but the precautions for each method of heat therapy are different. When using a heating pad, be sure to cover the pad with a thin cloth or pillowcase to prevent burns to the skin. Always unplug the heating pad after use to prevent fires. Hot water bottles should be filled with hot water from the tap. Always cover the hot water bottle with a towel or cloth to avoid direct contact with the skin. Empty the water bottle after use to avoid leaks or spills. Apply heat to the lower back or pelvic area for 20 minutes at a time for relief of pain and cramping.
OTC Drugs
Over-the-counter drugs are often used to control PMS symptoms that have not responded to lifestyle changes. Pain relievers that contain ketoprofen, ibuprofen or naproxen can relieve menstrual cramps, headaches and backaches associated with PMS. Examples include Advil and Aleve. There are also over-the-counter drugs specially formulated to control the symptoms of PMS. These drugs contain a pain reliever with a mild diuretic to help ease pain and reduce bloating and water retention. Pamprin and Midol are well-known OTC drugs used to control the symptoms of PMS. According to a 2005 study published in the Archives of Internal Medicine, women who had high levels of calcium intake over a 10-year period reduced their risk of developing PMS. As a result, calcium is recommended for women who have premenstrual syndrome.
Prescription Drugs
Severe PMS symptoms may not be resolved with OTC drugs or lifestyle changes. In that case, prescription drugs may be used to control the symptoms of breast tenderness, menstrual cramps and bloating. Diuretics such as spirinolactone can be prescribed to help the body eliminate excess water, and control bloating and weight gain. Hormonal birth control pills can be prescribed to eliminate breast tenderness and other symptoms caused by fluctuations in hormone levels. Prostaglandin blockers can help to relieve menstrual cramps caused by elevated prostaglandin levels.
