Things You May Not Know About PMS

(CARLSBAD, CA) - Premenstrual Syndrome, better known as PMS, is a grab bag of symptoms that occur during the two weeks prior to menstruation. To varying degrees women experience any or many of the following: bloating, irritability, cramps, fatigue, insomnia, increased appetite, breast tenderness, backaches and nausea.

While a British physician coined the term PMS in 1953, experts are still gaining an understanding of the syndrome and discovering new ways to ease symptoms. For example:

—  Greater calcium consumption appears to correlate with lower incidences of PMS, according to a study by researchers from the University of Massachusetts and Harvard University. After following more than 3,000 women for 10 years, researchers found that the more calcium women consume, the lower their odds of suffering PMS. How much is enough? Experts recommend between 1,200 and 1,600 milligrams a day.

—  You can ease water retention by cutting back on salt all month long. Try to keep your sodium intake below 2,400 milligrams a day. Limit your consumption of salty foods such as deli meats, canned soups and fast food. Also check for sodium in the ingredients list of cereals and salad dressing.

—  A study at the Massachusetts Institute of Technology confirmed what many women already know: that their consumption of carbohydrates increases in the days prior to their period – by 24 to 43 percent! The trick here is to satisfy those cravings with complex carbohydrates, such as whole grain breads, brown rice and fresh fruits and vegetables, that digest more slowly than processed sugars and starches.

—  Luckily, metabolism also increases prior to menstruation (up to 16 percent according to some studies) due to the release of progesterone, a hormone that causes the body to heat up and expend more energy.

—  Women who consume one caffeinated drink per day were 30 percent more likely to experience PMS say researchers at Oregon State University. Other studies indicate a correlation between alcohol consumption and severe PMS.

—  Irritability, bloating and insomnia, common PMS symptoms, can also be signs of a thyroid problem. If you don’t respond to PMS treatments, you may want to see an endocrinologist to rule out thyroid trouble.

To relieve PMS, experts recommend eating a balanced, nutritious diet; limiting simple carbohydrates, salt and chocolate; and exercising regularly. In fact exercise is a great treatment for PMS because it reduces stress, improves mood and increases energy, says Jazzercise founder Judi Sheppard Missett. The following exercise uses a stability ball to target the gluteal and hamstring muscles. If you do not have a stability ball, place your heels on a towel and perform the exercise on a smooth surface that allows you to slide your heels along the floor.

Lie on your back with your heels on the ball and your knees and toes pointing to the ceiling. Place your arms at your sides, with palms down, and press them gently into the floor to activate your upper back muscles and stabilize your body. Exhale, tighten your abdominal muscles, and lift your hips a couple inches off the floor. 

Keeping your hips steady, slowly bend your knees and pull your heels in toward your body.  Slowly roll them out again, trying not to wiggle or lower your hips.  Repeat 8 to 10 times before resting.  If you are having difficulty keeping your hips elevated, you can lower your hips between each rep, raising them again before rolling the ball in and out.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com