FitSugar

Which PMS Symptom Is Worst?

FitSugar — Tue, 13 Oct 2009 03:47:51 -0700

My PMS symptoms seem to be getting worse as I get older. Is it just me, or does your sore chest bother you when doing cardio too? Ugh. Since misery loves company, tell me . . .

PMDD: My Dirty Little Secret

FitSugar — Fri, 02 Oct 2009 10:00:00 -0700

Three years ago I was diagnosed with PMDD (premenstrual dysphoric disorder) - it's sort of like PMS on overdrive, except way worse. Before the diagnosis I was embarrassed at how unstable I felt as my period approached, especially when all of my girlfriends seemed to be handling their PMS symptoms in a manageable way.

My menstrual cycles were always preceded by feelings of severe depression, crying bouts, anxiety, fatigue, and extreme back pain that would disappear the day my period started. I decided that I could no longer live like Dr. Jekyll and Mr. Hyde and had a conversation with my doctor. To my relief she confirmed that what I was going through was much more severe than PMS.

For those of you who might be suffering with PMDD, here are some tips I've learned from my doctor over the years to make life more bearable. You'll want to do everything on this list during the two weeks leading up to your period.

To see my tips, read more.

Keep a rigorous calendar of your cycle so you can anticipate when your symptoms will start. Knowing this time frame helps calm anxiety and allows you to take the necessary precautions to offset PMDD. It's also helpful to let those close to you anticipate these dates since they can help offer extra support during this time.
Exercise has been shown to help decrease symptoms of PMDD - go on more walks or bike rides leading up to your menstrual cycle.
Uncontrollable cravings and fatigue are signs of PMDD and can be offset by having a balanced diet of fresh fruits and veggies, whole grains, and lean proteins. Adjust your diet by reducing caffeine, salt, refined sugars, and high carb meals.
Take the herbal remedies chasteberry and L-tryptophan. In clinical trials, both have shown to help decrease the emotional effects of PMDD.

If these tips don't improve your PMDD, talk to your doctor about other options. I've also had great success taking Yaz, the only birth control pill approved to treat PMDD, but some health experts are not convinced that Yaz is as safe as it claims to be.

Many women have symptoms so severe that they go on short cycles of antidepressants each month or take oral contraceptives to help with hormone regulation.

You Asked: Why Do I Get Back Pain During My Period?

FitSugar — Tue, 19 May 2009 12:00:00 -0700

Dear Fit,
During my period, I get very uncomfortable lower-back pain, like a dull ache. I used to think this was just me, but I recently spoke to another female friend who says she gets the same pain. I'm sure it has something to do with everything going on down there, since it often comes with cramps, but why exactly does this happen? Any tips for treating it?
- Oh My Aching Back

Period pain is no fun, but you're correct in thinking that your lower-back affliction is not uncommon. To understand the causes and get some tips, read more.

Lower-back pain during your period is caused by the same conditions that cause cramps; front or back, both symptoms fall under the heading of primary dysmenorrhea, which is really just a fancy name for cramps.

Dysmenorrhea is caused by an excess of prostaglandins during your cycle. These chemicals, produced in the uterine lining, cause your uterine muscles to contract so that you can shed your lining each month, and that's what leads to cramps. Those same contractions are also causing your back pain, since they can radiate pain from the abdomen to the back and even the thighs.

Chances are, if you've always had similar menstrual symptoms, it's nothing to worry about. But see a doctor if you're incapacitated for more than a few days a month or if you've noticed a sudden change in your symptoms. Meanwhile, you can ease the back pain with over-the-counter anti-inflammatory drugs, such as ibuprofen, or with a warm bath, a heating pad, or even through exercise.

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Go Green During "That Time of the Month"

FitSugar — Tue, 03 Mar 2009 04:30:00 -0800

Since you're so health-conscious about your own body, eating right and exercising regularly, chances are you also care a great deal about your effect on the planet. Here are some eco-friendly menstrual products that are not only healthier for you, they're also better for the environment.

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Surgical Procedure Stops Your Period

FitSugar — Mon, 05 Jan 2009 14:30:00 -0800

Often I feel we deserve medals for dealing with the cramps, crying spells, and other delights that accompany that time of the month. Some women even have to deal with heavy bleeding that lasts more than 10 days.

To control the bleeding without using birth control pills, women can now opt for a surgical procedure called endometrial ablation, which takes about 90 seconds. It burns cells in the lining of the uterus, and afterward 75 percent of patients never menstruate again, with the remainder experiencing light spotting once a month. Your hormonal fluctuations remain, since the procedure just prevents or minimizes the bleeding. Watch the video from MSNBC below to learn more.

Tell me, would you ever consider this procedure?

Part 1 - DrSugar Answers: Losing Too Much Weight Running?

DrSugar — Tue, 19 Aug 2008 05:30:00 -0700

DrSugar is in the house and answering your questions.

Dear DrSugar,
I have a problem that might seem a little odd, but I am not dieting and I am losing too much weight. I am training for a marathon, and exercise daily about 2 hours Monday through Friday (running outside mixed with swimming, spin class, body pump, and running on Treadmill). My Saturday workout is always a long run, and my Sunday workout is a short run. I know I am not pregnant, but my last period was 5 months ago. Is this due to too much exercise? Other than the missing period, I feel strong and fine. And I eat healthy meals every 2 to 3 hours. Is this something that I need to worry about?
Running Rita

This is an interesting multi-faceted question. DrSugar and I decided we should both tackle this one. To read what DrSugar has to say about this, just read more.

First, your workout regimen is very impressive and I commend your marathon aspirations. However, there is such a thing as too much of a good thing. In women, missed periods are a sign of excessive exercise. There are many different causes of missed periods, but given your exercise routine, over exercise is the most likely cause. The missed periods themselves are not dangerous, but they are a sign that you may be over stressing your body and putting yourself at risk for injury. The loss of periods is a reflection of decreased levels of estrogen, which can lead to osteoporosis. To help prevent this unintended consequence of strenuous exercise it is important to consume adequate amounts of calcium and vitamin D. Other potential detrimental effects of excessive exercise include stress fractures, decreased immune system function, joint problems, headaches, insomnia, and emotional problems. It is important to maintain an adequate caloric intake and to take days off to let your body rest and heal. Good luck with the marathon and remember that there is such a thing as too much training.

Don't forget to read part two of this answer: Part 2 - You Asked: Losing Too Much Weight Running?

If you have a question for DrSugar, send me a private message here and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

How Does Your Time of the Month Affect Your Workouts?

FitSugar — Sat, 05 Jul 2008 03:00:00 -0700

I'm pretty lucky in the fact that when it's "that time of the month," my symptoms are fairly mild. I feel a little crampy, bloated, and tired, but it doesn't interfere with my life too much. Sticking to my regular exercise routine usually relieves any discomfort I have, and it always lifts my mood. I do wear a more supportive sports bra, since bouncing around and soreness don't mix. That's just me though. I know some women are so uncomfortable when Aunt Ruby comes calling, slipping on spandex and sneakers is the last thing on their mind. So what about you . . .

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Eat Right to Help Fight PMS

FitSugar — Wed, 20 Feb 2008 02:00:00 -0800

Most women experience some sort of PMS, including moodiness, irritability, and depression. Those types of emotional maladies can be harder to treat than simply taking a pain reliever for your cramps, so last month I looked into some natural and herbal remedies to help you better deal with the monthly battle. We've heard that omega-3s can help with cramps, so let's explore how eating the right foods can also help fight mood-related PMS symptoms. For some of my recommendations, read more.

Here are some healthy eating tips to help you deal with PMS-related moodiness.

Keep close tabs on your blood sugar levels. If you often get grumpy when you need to eat, this tendency can be exacerbated during PMS time. So try eating five small meals a day, or ingest high protein snacks between meals.
Eat lots of complex carbohydrates, such as high-fiber fruits and vegetables, and whole-grain cereals and breads, which can help increase your serotonin levels.
Drink lots of water. Really, is there any time this is a bad idea?
In the week before your expected PMS phase, cut out as much salt from your diet as you can, as well as red meat and processed foods. This, combined with the water, will reduce bloating and make you feel better.
Also, try to cut down on your dairy intake, since dairy products may block the absorption of magnesium, an essential nutrient come PMS time.
Avoid caffeine, which can make you more on edge and more jittery than usual.

Got your own tips on eating to prevent PMS? Please share them in the comments section below.

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5 Things: Dealing With Cramps

FitSugar — Mon, 11 Feb 2008 07:30:00 -0800

When Aunt Ruby comes for her monthly visit don't let your menstrual cramps get you down or cramp your style. Here are five ways to deal with the pain and general malaise of cramps.

Apply heat to your belly or back to increase blood flow and ease the pain. Using a heating pad is much easier than drawing a hot bath.
Get your fill of foods rich in Omega-3s. They can help block the production of prostaglandins, which are responsible for large muscle contractions like the ones made by your uterus that cause you pain.
Do a little gentle exercise like walking. If you don't feel like moving too much, do some relaxing yoga poses that open your hips and stretch out your lower back and abs.
If your pain is really bad, take some Ibuprofen instead of Acetaminophen. It's more effective at soothing menstrual cramps.
Into alternative medicine? Chinese herbs may help better than conventional pain relievers.

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Got PMS? Try a Natural Remedy

FitSugar — Tue, 22 Jan 2008 14:30:00 -0800

Most women experience some sort of PMS, and certain symptoms can be easier to treat than others. Ibuprofen is great for cramps, and Midol can help with bloating, but battling PMS-related irritability or depression is more of a challenge.

I've been on the hunt for natural remedies, including vitamins and herbal supplements, that might help relieve my monthly moodiness. Of course, there's always good, old-fashioned exercise, but I've also found some other natural solutions that sound promising. To see the list, read more

Of course, you should consult your doctor before taking any new vitamins and supplements, but here are some I plan to talk to my OB/GYN about:

Magnesium and B-6: Recent studies have found that this vitamin cocktail can help with bloating and moodiness. WebMD recommends 200 mg per day of magnesium combined with 50 mg of vitamin B-6.

Vitamin E: In his book Natural Health, Natural Medicine, Dr. Andrew Weil writes that vitamin E supplements can treat both PMS and painful or heavy periods. He recommends a supplement with 80 mg of vitamin E complex, taken once a day with your largest meal. Again, please talk to your doctor before starting any supplement program; vitamin E should not be taken if you have heart disease or diabetes.
Dong quai: Another of Dr. Weil's suggestions, this Chinese herb, made from the root of a carrot-like plant, is sometimes called "female ginseng," since it treats irregular periods, PMS, and menopausal symptoms. Weil recommends a two-month trial taking it two to three times a day.
Chaste tree berry: I've seen this recommended on several sites. According to an article on About.com: "a study published in the British Medical Journal involving 178 women with PMS found that chaste tree berry significantly reduced PMS symptoms over three menstrual cycles." It was especially effective treating irritability and depression.

Have any of you tried one of these natural remedies? If so, I'd love to hear if they worked, so please share in the comments below.

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