KissMeGoodnight
eLearning Series:
Your Sexual Health
Premenstrual
Syndrome (PMS), Menstrual Cramps and Having Sex
Premenstrual syndrome, also called PMS, is
real. It affects the quality of life for millions of women,
yet too many women do not realize there are ways to battle
this problem. Begin by identifying the specific symptoms you
experience. Typical symptoms include fatigue, depression, irritability,
angry outbursts, cravings for sweet and/or salty foods, headache,
abdominal bloating, anxiety, confusion, difficulty with concentration
and/or memory, swollen hands or feet, tender breasts and tearfulness.
These are all normal and due to the effects of the progesterone
in your system. Next, keep a log of the dates you experience
certain symptoms. These charts will enable you to predict the
onset of your internal warfare and help you plan ahead for
its effects.
Plan positive sexual times for you and your husband for the
two weeks leading up to your symptoms. Depending on
the severity of your PMS, plan for the type of sexual encounter that would
meet your needs and help relieve your stress during that difficult
time. During those difficult two weeks, make time in your schedule
for extra rest. Schedule a walk and talk time together to occur
before your sexual time. Begin your actual physical time with
a relaxing bubble bath or a warm shower. Planning for your
PMS will reduce the damage to your sex life and increase your
partner’s understanding.
It might also be possible to treat
your PMS. Nutritionists
and medical researchers recommend avoiding fat, sodium, alcohol
and caffeine, increasing fresh fruits and vegetables, legumes
and whole grains, and drinking eight to ten glasses of water
a day. Some nutritionists recommend avoiding red meats and
dairy products and including a daily intake of safflower oil
and Evening Primrose Oil. In addition, aerobic exercise is
necessary. Exercise is thought to stimulate the release of
ankephalins and endorphins, neurotransmitters responsible for
a person's sense of well being. They need to be elevated in
women who have PMS. Some doctors encourage taking a vitamin
or mineral supplement. After taking supplements for a month
or two, many women find that it relieves mid to moderate symptoms.
Two supplements that are often found to be effective are Optivite
and Theraids, which are easily found at health food stores.
If these measures do not relieve your symptoms enough to boost
your sexual relationship, seek further medical help.
The
exact cause or causes of PMS are unknown. Most professionals
agree that PMS is a real physical disorder and not just part
of being a woman. Many researchers have shown that whatever
the cause it rests within the woman's ovaries. PMS symptoms
abruptly stop when ovaries are removed or inactivated by drugs
or disease. The issue may lie in the progesterone, a natural
hormone released at and after ovulation. The effects it has
causes all the symptoms of PMS and early pregnancy.
Luckily, most women with PMS can receive effective treatment
that is more natural and much less expensive. First, you must
keep a daily diary or chart of how you feel over three months.
If you have PMS, your symptoms must concentrate on the seven
to ten days preceding your period. For cramping and muscle
aches, try over the counter NSAID pain relievers such as Aleve
or Motrin-IB. If one brand is not effective, try another. People
can react differently to these medications. Be sure to follow
the suggested dosages on the bottle. In addition, the new therma
wraps work well and so do heating pads. Use there on the lower
back or where you are feeling the muscle aches.
Finally, large muscle exercises can relieve stress and help
with depression. Walking, jogging, swimming or bike riding
can relieve many symptoms. Avoid food cravings. Folklore says
it that if you crave something, your body must need it. That
is simply not true. Much of the fatigue in PMS is the result
of rapidly rising and falling blood sugar levels. Eating four
to six small meals a day, rather than three, can help stabilize
glucose levels. Avoid high sugar foods like candy, sodas, and
chocolate. The same avoidance goes for alcohol and caffeine
products. Alcohol acts like a sugar and caffeine adding to
the general stress and anxiety levels. Avoid salty foods like
cheese, soups, smoked meats and fish, nuts, soy sauce and Oriental
foods, as they are all high in salt. Your body only stores
salt water. The kidney easily excretes plain water. Drink lots
of plain water to aid in bloating and water retention.
By adjusting your diet, adding exercise and taking a few supplemental
vitamins and minerals most of you will do very well. For others
with more severe symptoms, there are progesterone supplements
or perhaps Prozac. The good news is that you can do something
about the spectrum of symptoms of PMS. You can gain back your
self-control. You can fight and win your battle to lessen and
even eliminate PMS from your life. # # # # #
KissMeGoodnight.com
: 2006
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