A majority of women suffer from it every month and in some cases, it even stops women from functioning. Yes, we are talking about the Premenstrual Syndrome (PMS), which can be defined as a set of physical, psychological and emotional symptoms that a majority of women experience just before they start menstruating each month.

Stress behind pms
While a physical pain can be cured by popping a pill or practising yoga and other meditative techniques, the mental and emotional anguish associated with PMS often gets in the way of everyday functioning. In fact, the emotional stress that a woman experiences at this time makes her vulnerable to irritability and therefore, affects the way she interacts with people.

symptoms and causes
With PMS, symptoms may vary from one woman to another in terms of severity, frequency and variety. However, there is a set of common symptoms that almost all women suffer from and these include:
w Mood swings.
w Irritability, crying spells, depression, disturbed sleep, changes in appetite and fatigue.
w A sensation of feeling bloated, tenderness in the breasts and headaches.
For some women, the psychological symptoms may be severe, while for others, the physical symptoms can be more debilitating. And while some women find the symptoms bearable, others are unable to function normally.
The exact causes of PMS are not known but chemical changes in the brain and fluctuations in hormone levels are said to cause the same. If a woman is stressed, it will definitely worsen her PMS. At the same time, if she has feelings of underlying depression, it may contribute to the PMS. In addition, if a woman has been neglecting her dietary needs, it can make the PMS more severe. Other possible contributors to PMS include eating salty foods, which may cause fluid retention, drinking alcohol and caffeinated beverages, which may cause mood and energy level disturbances.

Beating PMS
The treatment of PMS is largely symptomatic. Doctors often prescribe medication that will help ease specific symptoms like mood swings, aches and pains. One can also choose to opt for anti-depressants (of course prescribed by a doctor) in case of severe depression. Anti-inflammatory and non-steroidal drugs are also prescribed for the pain. At times, diuretics are used to handle water retention.
However, while medicine is an easy option to beat PMS, the best and most effective way to ease and control PMS is to make lifestyle changes.
Modify the way you eat and what you eat. Eat smaller, more frequent meals to reduce bloating and the sensation of fullness. Limit salt and salty foods to reduce bloating and fluid retention. Choose foods high in complex carbohydrates such as fruits, vegetables and whole grains as well as foods that are rich in calcium. If you are lactose intolerant or aren’t getting adequate calcium in your diet, you may need a daily calcium supplement. It is also a good idea to take a daily multivitamin supplement. And most importantly, avoid caffeine and alcohol when you are suffering from PMS as these substances only aggravate the condition further.

The writer is a senior
consultant
psychiatrist in New Delhi.