Alleviate PMS with these tips
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Let's look at ways to help ease the symptoms
Periods can be extremely challenging for many women every month, between the many symptoms of PMS, combined with menstrual cramps, there are several days of every month that can be utterly hellish. Some women, of course, get mild PMS symptoms which means they can go about their business almost like normal, but many others struggle both mentally and physically throughout this time, which can be particularly challenging whilst working full-time or looking after children full-time. Let's look at the many ways in which you can tackle your period-related ailments.
PMS is a condition relating to our menstrual cycle. PMS symptoms happen because of hormonal changes in women’s bodies right before their period starts [1]. According to the NHS, the most common symptoms of PMS are mood swings; feelings of anxiety, irritability, tiredness, and trouble sleeping; bloating or tummy pain; breast tenderness; headaches; spotty skin or greasy hair, and changes in appetite and sex drive [2]. You might be fortunate to only suffer minimally but there are many others who dread every month because of an array of symptoms that can be debilitating, to say the least.
A recent survey by the menstrual cycle tracking app ‘Clue’ was based on information shared by 4,000 female users of the app [3]. Of those who responded to the survey: 50% said they experienced acne; 49% experienced headache, dizziness, or lightheadedness; 40% experienced fatigue; 39% experienced cold hands and feet; 37% experienced backache and/or leg pains; 35% experienced chronic pelvic pain; 26% experienced diarrhea and/or nausea; 18% experienced brittle nails and/or hair loss and 42% struggled with their weight [4].
So what can you do to alleviate some of the key symptoms of PMS?
The NHS recommend that those suffering from symptoms of PMS try the following: take regular exercise; eat a healthy, balanced diet; get plenty of sleep – 7 to 8 hours is recommended; try reducing your stress by doing yoga or meditation; take painkillers such as ibuprofen or paracetamol to ease the pain; keep a diary of your symptoms for at least 2 to 3 menstrual cycles – they also recommend making an appointment to see your GP to discuss your symptoms [5].
When it comes to treating Acne, which affected 50% of the women surveyed by the menstrual cycle tracking app, ‘Clue’, Dr. Harry says
GPs really are the experts when it comes to common skin conditions like acne. We see it every day!’ he says, ‘an action plan will give you details about what to do when your skin is flaring up, and what else to do to maintain it when things are fine.’
Dr. Harry also suggests ‘keep your skin clean but don’t overdo it. Try using non-soap skin cleansers. I often recommend Clearasil or Proactiv. Research is growing rapidly looking into the gut-skin axis; which is the link between our gut microbiome health and how this alters our skin health (acne, dermatitis, rosacea, and psoriasis). One study concluded that intentional modifying of the microbiome, probiotics, prebiotics, and synbiotics helped with the reduction of skin flare-ups; suggesting that keeping our inflammation levels low is important for skin health. [6] Studies have found that curcumin addresses inner microbial issues: the imbalance of pathogenic vs beneficial gut bacteria.[7][8]’
Dr. Harry also says ‘because curcumin is known to have significant anti-inflammatory and antioxidant properties, and also plays a useful role in digestion, it could serve as a powerful tool to keep your skin healthy.’
When it comes to treating Acne, which affected 50% of the women surveyed by the menstrual cycle tracking app, ‘Clue’, Dr. Harry says
GPs really are the experts when it comes to common skin conditions like acne. We see it every day!’ he says, ‘an action plan will give you details about what to do when your skin is flaring up, and what else to do to maintain it when things are fine.’
Dr. Harry also suggests ‘keep your skin clean but don’t overdo it. Try using non-soap skin cleansers. I often recommend Clearasil or Proactiv. Research is growing rapidly looking into the gut-skin axis; which is the link between our gut microbiome health and how this alters our skin health (acne, dermatitis, rosacea, and psoriasis). One study concluded that intentional modifying of the microbiome, probiotics, prebiotics, and synbiotics helped with the reduction of skin flare-ups; suggesting that keeping our inflammation levels low is important for skin health. [6] Studies have found that curcumin addresses inner microbial issues: the imbalance of pathogenic vs beneficial gut bacteria.[7][8]’
Dr. Harry also says ‘because curcumin is known to have significant anti-inflammatory and antioxidant properties, and also plays a useful role in digestion, it could serve as a powerful tool to keep your skin healthy.’
Period pain can be debilitating for many women. According to the ‘Clue’ survey, 37% of the women who took part experienced backache and/or leg pains and 35% experienced chronic pelvic pain. The NHS recommends taking painkillers such as ibuprofen or paracetamol to ease the pain related to PMS. CBD and hemp oils’ potential for use in the treatment of chronic pain, was looked at in a recent review on the topic in 2018. Donvito et al wrote that “an overwhelming body of convincing preclinical evidence indicates that cannabinoids produce antinociceptive (blocks pain receptors) effects in inflammatory and neuropathic rodent pain models.[9]”
Dr. Harry also recommends making lifestyle changes to reduce pain.
“Diet in particular, and the reduction of pro-inflammatory foods such as processed carbohydrates is extremely effective in reducing pain...equally, adequate sleep is another factor that, over time, has a beneficial effect. My other universal lifestyle intervention for those that are experiencing pain is, believe it or not, meditation. It takes many weeks or possibly years of practice to reduce the suffering associated with pain, but it is worth it. I recommend trying a guided meditation app such as Waking Up, Headspace or 10% Happier.”
Finally, when it comes to emotional upheaval a lot of women suffer during their menstrual cycle - this can very often be the worst symptom they experience. The internet is awash with memes of women deemed to be behaving completely irrationally during this time, but it’s no joke - period related emotional disruptions can lead to intense and overwhelming feelings of sadness, depression, and anxiety. If you are suffering from any of these symptoms and concerned about your wellbeing, we always suggest consulting your GP as a matter of importance.
When it comes to supplements you can take to alleviate symptoms of anxiety, Dr. Harry says “Cannabidiol (CBD) oil is a safe, non-psychoactive derivative of cannabis plants that is currently the subject of intense clinical and scientific research [10-13],’ he says ‘there is mounting evidence that shows CBD can reduce anxiety and improve sleep (poor sleep is also associated with increased anxiety). I have both patients and friends that take CBD, with some even reporting that the only thing that controls their anxiety is CBD!”
References
[1] https://www.nhs.uk/conditions/pre-menstrual-syndrome/
[2] https://www.nhs.uk/conditions/pre-menstrual-syndrome/
[3] https://helloclue.com/articles/cycle-a-z/top-menstrual-cycle-symptoms-clue-survey-results
[4] https://helloclue.com/articles/cycle-a-z/top-menstrual-cycle-symptoms-clue-survey-results
[5] https://www.nhs.uk/conditions/pre-menstrual-syndrome/
[6] Salem, I., Ramser, A., Isham, N., & Ghannoum, M. A. (2018). The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Frontiers in microbiology, 9, 1459. doi:10.3389/fmicb.2018.01459 Accessed November 2019
[7] Bereswill S, Muñoz M, Fischer A, et al. Anti-inflammatory effects of resveratrol, curcumin and simvastatin in acute small intestinal inflammation. PLoS ONE. 2010;5(12):e15099
[8] Toyoda T, Shi L, Takasu S, et al. Anti-Inflammatory Effects of Capsaicin and Piperine on Helicobacter pylori-Induced Chronic Gastritis in Mongolian Gerbils. Helicobacter. 2015; ([link](http://www.ncbi.nlm.nih.gov/pubmed/26140520)) Accessed Nov 2019
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5719110/
[10] van der Flier FE, Kwee CMB, Cath DC, Batelaan NM, Groenink L, Duits P, van der Veen DC, van Balkom AJLM, Baas JMP. Cannabidiol enhancement of exposure therapy in treatment refractory patients with phobias: study protocol of a randomized controlled trial. BMC Psychiatry.2019 Feb 13;19(1):69. doi: 10.1186/s12888-019-2022-x. PubMed PMID:30760241; PubMed Central PMCID: PMC6373100.
[11] Marsicano G, Wotjak CT, Azad SC, Bisogno T, Rammes G, Cascio MG, et al. The endogenous cannabinoid system controls extinction of aversive memories. Nature. 2002;418(6897):530–534.
[12] Berardi A, Schelling G, Campolongo P. The endocannabinoid system and post traumatic stress disorder (PTSD): from preclinical findings to innovative therapeutic approaches in clinical settings. Pharmacol Res. 2016;111:668–678.
[13] Blessing EM, Steenkamp MM, Manzanares J, Marmar CR. Cannabidiol as a potential treatment for anxiety disorders. Neurotherapeutics. 2015;12(4):825–836