Female Fitness Blog

PMS (Potential Murder Suspect)

Submitted by Fit and Female Blog

Women complain about PMS, but I think of it as the only time of the month when I can be myself.” - Roseanne Barr

A PMSing woman can be a dangerous yet fragile creature.  Alternating between screaming like a banshee, crying at the drop of a hat and eating everything in the house even remotely related to chocolate.

So as a service to women who suffer from this condition (as many as 85% of us do) and the men who are sleeping in tents in their backyards to avoid them, I thought I would blog a bit on the physiological reasons behind PMS.

If you’re a woman you know that PMS is definitely NOT all in your head.  But what is it exactly about the time of the month BEFORE “that time of the month” that makes you feel like your head might start spinning around uncontrollably and spewing pea soup?

The symptoms of PMS include:

• Acne
• Breast tenderness, swelling
• Feeling tired
• Having trouble sleeping
• Having an upset stomach
• Headaches
• Backaches
• Changes in appetite
• Joint or muscle pain
• Trouble concentrating
• Anxiety, tension, irritability
• Crying spells
• Depression

PMS occurs one to two weeks before your period starts (during the “luteal phase” of your cycle) and is thought to be caused by a combination of factors, including: hormones, genetics, neurotransmitters.  During this time there is an increase in estrogen and a decrease in progesterone both of which effect brain chemistry. Including:

• Serotonin: A neurotransmitter involved in depression and carbohydrate cravings
• GABA: (aka gamma-aminobutyric acid): A chemical involved in feeling calm (hmm…safe bet this one goes down during the luteal phase)
• Endorphins:  Natural opiates made by the body which cause euphoric feelings (apparently these take a nose dive too)
• Norephinephrine: Involved in regulating heart rate, blood pressure and mood

PMS is more likely to occur in women who are between their late 20s and early 40s, have at least one child, have  history of depression in the family and/or have experience post-partum depression or other mood disorder.

PMS can be helped by:

• Exercising regularly
• Talking a multi-vitamin which includes 400 mg of folic acid and Vitamin D
• Eating a healthful diet
• Avoiding caffeine or alcohol
• Avoiding salty foods or simple sugars
• Getting enough sleep
• Managing stress
• Eating an entire bag of Hershey Kisses (okay, so I added this one!)

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women

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