(Feb. 11, 2010) — Premenstrual syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience the week or two prior to the onset of the menstrual period. The severity of these symptoms varies from woman to woman, with some not experiencing them at all, and usually subside when the menstrual period starts or within a couple days of menstrual flow.

No matter how consistent this PMS can be every month, it still seems to sneak up and send you into a whirlwind, especially for women with irregular periods, since there is no way of tracking it. The symptoms range from mild (tender breasts, abdominal bloating, cramps or upset stomach) to severe (depression, irritability, headaches, crying spells). Taking an analgesic such as Advil or Motrin or a diuretic (if approved by your physician) can help with some of the physical discomforts, but the emotional ones are much more difficult to combat.

There are certain vitamins and natural remedies that may help alleviate some of these symptoms. Studies suggest that calcium levels are lower in women with PMS and that calcium supplementation may reduce the severity of symptoms such as bloating, depression, pain, mood swings and food cravings. Magnesium is a mineral that has also been found to reduce swelling of the hands and legs, breast tenderness and abdominal bloating. It may interact with antibiotics and certain medications so consult your physician before taking magnesium. Foods high in potassium also may help.

Diet and exercise have a big impact on a person’s physical and mental wellbeing, especially during a time of stress. Being aware of your state and taking control of it before it takes control of you is crucial in overcoming Premenstrual Syndrome. Reducing your salt intake will help minimize bloating. Snack on fruit, nuts and seeds throughout the day rather than caving in to that chocolate bar. Chromium Picolinate is another supplement you can take to reduce sugar cravings. Try to eat small, frequent meals with lower sugar content to help stabilize your blood sugar.

If you’re not in the habit of exercising, the last thing you’ll want to hear when you’re “PMSing” is that you should go workout. Exercise releases endorphins, the “happy hormones” in the brain, which is not only a natural pain reliever, but it gives us a natural high that temporarily reduces feelings of depression and anxiety. It would be a great benefit to start an exercise program before you get to this point. This is where the term “runner’s high” comes from, but you don’t have to start running to get it. It’s another form of addiction, but it’s natural, free, and good for you.

Some people will reap these benefits in as little as 10 minutes, whereas some may take a half hour or more. Dancing, swimming or any cardiovascular activity will produce the same results. Laughter and orgasms also produce endorphins, too.

E-mail me at info@cindyfoxfitness.com with any questions or comments.