Tips for Coping with PMS and Heavy Menstrual Periods

For one week every month, just about every woman from age 11-50 (give or take) on the planet has to cope with her monthly menstrual cycle, or period. Back ache, cramps, mercurial temperament, raging hormones, PMS: here are tips for dealing with these uninvited guests.

*Watch what you eat. One of the best ways to neutralize the hormone storm associated PMS is to eat. That's not a problem, you may be thinking, just hand me the wine, chocolate and potato chips and no one gets hurt. Sadly, these are the foods to avoid when the menstrual cycle hits.

*Eat six small meals daily. This keeps blood sugar levels from spiking and bottoming out. During times of great blood loss, glucose and iron levels drop. Eat foods that will build up iron and blood sugar in a healthy way. Dark green vegetables and deep yellow vegetables are recommended.

*Eat frequent protein snacks: protein bars (Clif, Luna, South Beach Diet), raw almonds, peanut butter, trail mix, pistachios, pumpkin kernels, edamame, soy nuts, sunflower seeds, almond butter, pasta, rice, hummus, bean and veggie burgers, tofu and bean and cheese burritos make good snacks.

*Watch the sweets and alcohol in PMS. This is not to say that you can't eat Godiva and Pringles. However, you will generally experience more mood swings and emotional tension if you over-indulge. Especially with the chocolate. Sweets bounce blood sugar levels like a tennis ball. Sugar spikes faster and crash and burn rates are elevated.

*Time your wine-drinking. Alcohol, particularly dry red wine, has a nice numbing effect on back pain and period cramps. Drinking one or two glasses when your period starts can be soothing. Alcohol can also increase blood flow. During PMS, wine and alcohol can be like gasoline on a fire. They are high in sugar and interfere with brain functioning. The last thing I need during PMS is to be more disoriented.

*Organize your schedule to include rest. When the bleeding is very heavy, put your feet up. Try to get extra rest. Cut back on excess errands and activities. Buy or make a few days' worth of frozen meals so that you don't have to cook. Go out to eat.

*Use heat therapy. A heating pad or popcorn warmer applied to a sore back does wonders. A warm bath or shower is very soothing.

*For pain, choose Ibuprofen, sodium naproxen (Aleve) or aspirin over Tylenol. These products are NSAIDs (non-steroidal anti-inflammatory drugs). They help reduce swelling. Some people prefer a buffered aspirin with caffeine, like Midol. Anti-inflammatory drugs tend to make period flow heavier. Tylenol works well at night to help you sleep well.

*For stress, Vitamin B-100 and St. John's Wort are excellent anxiety reducers and mood enhancers. Vitamin C provides anti-oxidants and promotes well-being. Ginkgo Biloba helps the brain function better also.

For more health and wellness strategies, visit my linked blogs.