An SOS About PMS

Continued...

Exercise 30 minutes or more five days a week, depending upon your fitness level. Avoid maximum exertion in your workouts during times when you experience symptoms of PMS. Stress reduction and management is another important way to control symptoms.

Diet can also be influential in reducing PMS symptoms. Increase complex carbohydrates to 60 to 70 percent of your diet and protein to 15 percent. This will provide long-lasting energy and decrease cravings.

Reduce your intake of fats to 30 percent or less of your calories. Divide your meals into four to six small feedings to provide a steady quantity of food and energy. Become a "grazer" instead of a "feaster."

Reduce simple sugars such as white sugar. The high blood glucose levels that occur after eating the easily digestible simple sugars trigger a rise in insulin secretion from the pancreas. Insulin removes glucose from the circulation and puts it into storage. Your body then may crave another sugar "hit."

Try snacking on low-fat breads, nonfat milk or yogurt, vegetables, or fruit. Reduce salt intake to help reduce bloating. Avoid alcohol and lower the amount of caffeine and chocolate you consume.

Eat foods high in vitamin B and magnesium, such as whole grain products and green vegetables. New research has found that getting 1200 mg. of calcium every day controls PMS symptoms. You can assure this intake by 3-4 servings of calcium-rich foods such as dairy products, fortified orange juice or energy bars, or by taking a calcium supplement.

It is important to eat this way throughout the month; not just at the time of symptoms. Instead of denying yourself the foods you crave, treat yourself to them when you are in the throes of PMS, but try to do it in moderation.

The temporary binges will be offset by your healthy diet and exercise program. Keep a diary of your symptoms and see if after two to three months the symptoms are better. Stay in touch with your physician to make sure no other problem is complicating the picture such as thyroid disorders.

If you have mostly mood changes or severe depression, and diet changes do not work, discuss other options such as medication with your doctor. Good luck!

| 1 | 2 | Previous

About the authors: Carol L. Otis, M.D., is Chief Medical Advisor to the Sanex WTA and a UCLA student health physician. Roger Goldingay is a former professional soccer player. They are married and the co-authors of The Athletic Woman's Survival Guide.

Order Now!

Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention