Pms,Pms Symptoms,Pms Diet - PMS: IT'S NOT IN YOUR HEAD

PMS: IT'S NOT IN YOUR HEAD

The issue has gone back and forth for decades: Women say that men simply don't understand; men say PMS is an excuse for women acting out their frustration. Now comes research that conclusively shows that fluctuating hormone levels at PMS make it harder for women to absorb glucose from carbohydrates. And it is glucose that the body uses to produce serotonin - the hormone that induces a calming effect.

Without proper glucose levels, women also have low energy. Low energy combined with lower levels of serotonin makes for irritability and instability. With low glucose levels, food cravings also occur: the body's effort to quickly raise blood sugar levels.

Stress levels go up during PMS. Cortisol, the hormone the body releases when experiencing stress, depletes endorphins and endorphin-like compounds such as dopamine and serotonin. To compensate for this loss, people turn to foods that trigger the release of more endorphins and replenish serotonin. However, when simple carbohydrates are eaten, sugar levels spike, then plummet, providing only temporary relief and setting off another round of sweet intake.

Dietary recommendations

It is vitally important to keep blood sugar levels stable by cutting out all refined carbs like cookies, crackers, and eating more complex carbs like vegetables and whole grains. One of the best complex carbohydrates for reducing PMS is a baked potato. One study showed that a potato (choose sweet or yam) a day is helpful, most likely because it's both a complex carb and high in tryptophan, a protein that is a precursor to serotonin.

Lower fat intake during PMS. A diet consisting of 10% fat can reduce cramps, breast tenderness, and fluid retention. Further, the type of fats consumed also makes a difference. Try fish in place of other animal products; the increased consumption of omerga-3 fatty acids reduces inflammation, a by-product of PMS.

Limit consumption of caffeine and alcohol. These have been shown to exacerbate PMS symptoms. Because both caffeine and alcohol are diuretics, the body tries even harder to hold onto water.

Exercise recommendations

There is a direct relationship between PMS symptoms and exercise. In fact, at a certain level of exercise, periods stop all together. In between there are increasing degrees of relief of PMS symptoms due to exercise. PMS and its related symptoms were far less a problem in the pre-industrial age.

Beginning with farming 10,000 years ago, until 1950, energy expenditures decreased by 50%. Further, between 1950 and 2000, labor saving technology reduced energy output by an additional 70%. We went from a species that was intensely active for three hours a day, to one physically active only minutes a day. If you have the dedication to start and stay with a regular exercise plan, know that you can precisely control PMS, not be controlled by it.

Tid-Bit: Carbohydrates: one step away from fat

The body requires a continual intake of carbohydrates to provide bodily energy. But any carbohydrate not immediately used by the body is stored in the form of glycogen in the liver or the muscles. The body can only store about 300 grams of carbohydrates in the muscles and 60-90 grams in the liver. Excess carbohydrates are converted to fat. As Barry Sears, author of The Zone books has said, "Even though carbs are themselves fat-free, excess carbs end up as excess fat!"

About the author:

Dr. Jeffry Weiss is the first author to ask, and answer, the right question, "Why We Eat." Until now, it's been just about impossible to make any progress in your diet and with your weight. Now, a new day has dawned. Find out why you're addicted to food and how to break that addiction. Sign up our free newsletter just by visiting his website: Why We Eat Downloads.

Learn More about Resveratrol

PMS - Help for that Time of the Month

Many women suffer from terrible PMS experiencing all sorts of symptoms from headaches to extreme erratic behavior. Premenstrual syndrome isn't a "made up" syndrome, there has been extensive research to prove that PMS is in a fact real and that many women unfortunately suffer severely from it. Here are some tips to help your PMS: Take a warm bath - it may seem like an...

Using PMS/GPS - The Productivity Management System™ for Goal Planning and Setting

When I am willing to take a chance on me, do whatever it takes, thank those who have helped me along the way, and remember to pat myself on the back once the goal has been reached, I am fulfilled" - Heidi Richards In 1979, Harvard Business School did a study of its MBA graduates. They interviewed the graduates and asked them if they had clear written goals with plans for their career...

Premenstrual Syndrome Treatment - Causes And Symptoms

Premenstrual syndrome (PMS) involves symptoms that occur in relation to the menstrual cycle and which interfere with the woman's life. The symptoms usually begin 5 to 11 days before the start of menstruation. Symptoms usually stop when menstruation begins, or shortly thereafter. Premenstrual Syndrome is a hormonal disease. When the estrogen and progesterone hormone differ their proper...

Effective Premenstrual Syndrome Treatments

Premenstrual syndrome can be a painful time for many women. They may suffer from a variety of symptoms including weight gain, irritability, anger, fatigue, difficulty concentrating as well as hunger cravings. Many women also suffer migraines, breast soreness and backaches. Women looking for premenstrual treatments and relief should look at moderate exercise and massage. Moderate exercise...

PMS Depression Information

PMS depression information. If you are not currently taking a prescription antidepressant, then a dietary supplement like 5-HTP can help. Visit the Menopause and PMS guide to learn more. Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she writes informational articles about women's health for the Menopause and PMS...