FitSugar -- Healthy, happy you.

Another Reason to Exercise: Ease Menstrual Cramps

FitSugar — Mon, 14 Jul 2008 03:30:00 -0700

Cramps during that time of the month can be debilitating — so much so that the last thing you want to do is hit the gym.

One thing you should know is that exercise can actually help relieve those painful cramps. Here's WebMD's explanation:

Exercise relieves cramps because it helps release beta-endorphins, which are internal opioids -- your own “human morphine,” according to Gustavo Rossi, MD, an obstetrician-gynecologist at Virginia Hospital Center in Arlington. “It produces analgesia [pain relief] and helps to burn the prostaglandins -- chemicals released during menstruation that cause muscle contractions -- much faster.”

Human morphine? Too bad they can't bottle that. Should you hit the weights or the treadmill? The best form of exercise for PMS relief is aerobic exercise or anything that gets your blood flowing and heart pumping.

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Speak Up: What's Your Crazy PMS Craving?

FitSugar — Thu, 10 Apr 2008 13:30:00 -0700

Recently I asked you about your favorite healthy snacks, and I was happy to see so many of you respond. Personally, I try hard to eat healthy most of the time, but when PMS strikes, it's hard for me to stay on track. I end up craving everything sweet and salty.

So now I want to know about your fattening, greasy, creamy, fried, sugar-coated, chocolate-covered PMS cravings. What foods call your name when it's that time of the month? Tell me in the comment section below.

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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,

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,

Proven PMS Relief

FitSugar — Fri, 05 Oct 2007 02:30:00 -0700

The majority of us are held prisoner by PMS for at least part of the month. Relief may just come in a cocktail. No! Not a martini, but a mix of vitamins recommended by gynecologist Dr. Tracy Gaudet.

Gaudet, the executive director of the Integrative Medicine program at Duke University Medical School, suggests a mix of supplements: calcium, magnesium, and vitamin B6. She has found this supplement cocktail can greatly reduce the moodiness and bloating that often accompany visits from Aunt Ruby. These supplements might even help reduce excessive menstrual bleeding.

Fit's Tip: When taking supplements, make sure you stay in levels of tolerable limits. Taking an excessive amount of vitamin B6 can have negative health consequences. The RDI for vitamins B6 is 1.3 mg/day and the upper tolerance level is 30 mg/day.

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PMS and PMDD: What's the Difference?

FitSugar — Wed, 03 Oct 2007 02:00:00 -0700

The hormonal ride we take monthly sends many of us into an emotional tailspin, clinging to a box of chocolate as if it were a life raft.
Did you know that about 75 percent of all women have PMS symptoms? We have to joke about it or we'll go crazy. Somehow between the physical symptoms and the emotional roller coaster, we all figure out a way to deal.

Well, most of us do. Unfortunately, two to 10 percent of women suffer from PMDD (premenstrual dysphoric disorder). This is like PMS, but multiplied by 3 million (I don't really have any data to back up that number, but you know what I mean). The symptoms are much worse and more severe than your run of the mill PMS, and they can prevent you from leaving your bed for days out of the month.

Want to know what the symptoms of PMDD are? Then

PMS - Why Do My Boobs Hurt?

FitSugar — Mon, 18 Jun 2007 12:30:00 -0700

PMS is a party and a half, isn't it ladies? We break out, have crazy mood swings, crave sweet and salty treats, become exhausted, get major menstrual cramps, have headaches and backaches, and one of my personal favorites - get bloated.

Some women experience sore breasts too, but why is that?

A week or so before you get your period, your body begins producing lots of estrogen and progesterone. Those hormones are what cause all these fun symptoms.

During this time, your body retains water, which is what causes you to become bloated. Rings, shoes, or pants may feel tight because your body swells with this extra water, which also makes your breasts swell. All that fluid forces your breast tissue to expand, which stretches the nerves and causes that painful and achy feeling.

Soon after you get your period, the soreness should disappear. If the pain is really bad, you can take an OTC pain reliever such as ibuprofen. You can also wear a more supportive bra, like a sports bra, so your boobs move as little as possible.

Fit's Tips: If you suffer from bloating right before your period, try cutting down on salty foods - eating excessive amounts of salt will make you retain even more water.

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PMS: Oh, it's Real !!!

FitSugar — Thu, 12 Apr 2007 11:00:00 -0700

When I was growing up, I remember being in a bad mood and some stupid boy saying, "Oh, you must be on the rag!" That really pissed me off. Just because I'm not happy does not necessarily mean I have or am getting my period!!

Although the truth is, right before my period, I really do feel crappy and not myself. It's not just a dumb joke between guys - it's completely REAL, but why does it happen?

Premenstrual Syndrome (PMS) happens because your body goes through a series of hormonal changes in the 2 weeks leading up to your period. The female hormone estrogen starts to rise after menstruation and peaks around mid-cycle (ovulation). It then rapidly drops only to slowly rise and then fall again in the time before you finally get your period. These crazy changes can trigger disruptive symptoms that affect you both emotionally and physically.

PMS affects women differently, and its effects can also vary from month to month. For most women, symptoms include mood swings (1 minute you're happy, 1 minute you're mad), uncontrollable crying, feeling depressed or anxious, and feeling "out-of-control."

Want to know what else PMS causes? Then

Health By Chocolate

FitSugar — Mon, 05 Mar 2007 16:55:00 -0800

I know when I have PMS, I crave sweet treats, particularly chocolate. I just found a chocolate bar that's specially formulated to soothe my PMS symptoms.

Ecco Bella, known for its beauty products, is branching out and has created Health by Chocolate bars, made with organic, dark chocolate and enhanced with herbs, antioxidants, and minerals to soothe your mood, build your bones, and help your skin. The Women's Wonder Bar is made with a blend of soy, Chaste Tree berry (clinically proven to relieve symptoms), and pampering rose oil to soothe and alleviate the symptoms of PMS and menopause.

Their Beautiful Bones Bar is fortified with calcium, vitamin D, and vitamin K to support healthy bones. It is flavored with a hint of orange.

The Instant Bliss Beauty Bar is a delicious way to "feed" your skin. It contains lutein, lycopene, beta-carotene, and astaxanthin. These powerful antioxidants are derived from marigolds, tomatoes, carrots, blueberries, and algae and have great skin protecting powers.

Well, now you can eat your chocolate knowing not only does it soothe the soul, but it's great for your body too. You can buy them directly from the Ecco Bella website in packages of 24 bars for $82.

PMS and FOOD!!!!

FitSugar — Thu, 11 Jan 2007 13:15:00 -0800

What do potato chips and chocolate have in common, other than both being super tasty? They are the top two foods women crave when experiencing bouts of PMS. According to research the cravings have nothing to do with nutrient deficiencies, but rather with brain chemistry.

According to Judith Wurtman, Ph.D., a research scientist at MIT,

It's a brain deficiency. It's a real phenomenon, provoked by changes in the brain when one's hormones are changing. The one chemical that drives all of this is serotonin. One way you can make serotonin is by eating carbohydrates. But you don't have to eat chocolate or potato chips to do that any more than you need to drink champagne to satisfy your thirst.

So we reach for high-fat or sweet foods because they're a quick way to raise serotonin and endorphin levels, but complex carbohydrates will do the same thing and do it better. Since complex carbohydrates are not metabolized as quickly, you won't experience a drastic drop in blood sugars. In fact, mixing complex carbs with a little fat is the best, since the fat slows down the digestion process even more and will cut the craving.

Fit's Tip: Try a rice cake with almond butter next time you are experiencing that crazy PMS craving. If you need to, you can sprinkle a few chocolate chips on top, but think of them as garnish - not the main course.

If you haven't already, be sure to vote on "What Is Your Crazy PMS Craving?".

What Is Your Crazy PMS Craving?

FitSugar — Thu, 11 Jan 2007 09:22:37 -0800

Aunt Flo. Monthly Visitor. My friend Ruby. Moon Cycle. Whatever you call your period, PMS seems to go by no other name. It does, however, come with some serious food cravings and I am curious to know - What is your crazy PMS craving?

What Is Your Crazy PMS Craving?

Chocolate, chocolate and more chocolate

Macaroni and Cheese - I need comfort food

Ice cream!!! - any flavor will do

Fried Chicken - extra crispy

Potato Chips - salt and grease the perfect combination

Oreos, Chocolate Chip Cookies, Ginersnaps - Cookies of all varieties

Other - tell me below

Health Roadblock: PMS

FitSugar — Wed, 20 Dec 2006 10:30:00 -0800

Lots of times we can be doing just great on a health kick and then WHAM, it's that time of the month and all you can think about is chocolate.

What's a health conscious girl to do when she is seriously PMS'ing? Try feeding your sweet tooth, but not with an entire fun bag size of Snickers, with something that tricks your body into thinking it's still being bad. Go for a banana filled with peanut butter or chocolate syrup. For me, chocolate dipped strawberries always do the trick. This way you're still getting the sweets but without all of the calories and fat that come from candy bars and cake. Plus, you're getting the added nutritional value from the fruit.

Fit's Tip: For an even better version, dip the fruit in dark chocolate that is at least 60% cocoa.

Milk does a woman's body good

FitSugar — Fri, 17 Nov 2006 02:45:00 -0800

Now that I've outed all you cola drinkers. I feel the need to give you a reason to put down the cola and to start drinking milk.

Yes, it's true. It has been shown that a high intake of Vitamin D and Calcium may reduce the effects of PMS. While most women only experience mild PMS, as many as eight to twenty percent of women experience symptoms severe enough to meet the definition of PMS.

PMS is defined as moderate to severe symptoms that substantially interfere with normal life activities and interpersonal relationships. Yup--I've got that.

Fit's Tip: What's more? Studies suggest that if you need to lose weight and rarely eat dairy foods, including 24 ounces of fat free or low-fat milk could help you lose more weight than just cutting calories alone. So drink up!