Surfing the crimson wave, woman’s monthly flow, aunty visit, ‘tai yi ma‘ … whatever you call it, you know it when it’s that time of the month. Would you call it a blessing or a curse, that we women have to go through the cramps, the tender breasts, the raging hormones, the mood swings, etc, every month? No wonder the men stay away from us during that time, huh?

Nearly every woman has experienced premenstrual syndrome, or PMS, to some degree. Its symptoms occur during the early phase of your cycle, two weeks prior to menstruation (well, in my case, I kena pre-, during, and post-menstruation. Sigh). The science behind the dreaded flow is this – if you do not become pregnant at ovulation, both estrogen and progesterone decrease and your body sheds its uterine lining as menstrual flow.

Indications include bloating, weight gain, fluid retention, insomnia, moodiness, irritability, anxiety, headaches, acne, breast tenderness, shifts in sex drive, cramps, and crazy cravings for carbs and sweeties.

I know of friends who suffer from terrible cramps, who sometimes get fainting spells because the pain was too much to bear. It was quite scary to see them doubling over in pain, and there was nothing they could do about it just then. Ladies, if you do suffer from really bad cramps, I’d suggest you visit your gynecologist about this. An old schoolmate of mine, who has been suffering from extreme cramps for the past 10 years or so, visited her gynecologist last year, and only then did she find out that she has some sort of cyst, which was the reason her pain was so unbearable for the past years! The monthly pain did not fully go away after her surgery of removing the cyst, but the cramps were no longer so bad. So, don’t hold it off, ladies; if it’s bad, go see the doc.

If, like me, it’s not so much of the cramps which are getting you down, but the overall PMS effect (I can be real pissy, just ask my man. Kena-ed from me so many times already, poor fella), here are some suggestions to decrease PMS effects, and help you sleep better during your monthly cycle.

Vitamins

Increase your calcium and magnesium intake. Your body always responds favourably to calcium and magnesium, both of which help calm the central nervous system. Some studies have shown a causal link between low magnesium blood levels and PMS symptoms.

Fluids

Increase your fluid intake. Water is a natural diuretic: The more you drink, the more you flush through your system. The rule of thumb is to drink approximately half your body weight, in ounces, daily. If you weigh 120 pounds, drink 60 ounces of water a day, or about 7 to 8 glasses.

Sodium
Watch your sodium intake. Fluid retention is heightened by excess sodium, so read labels carefully before you eat.

Diuretic herbs

Try using a natural herbal diuretic such as dandelion, either in tablet or as a tea. Ginger, chamomile and lemon balm teas also help with digestion and bloating.

Exercise
Keep up with and even increase your exercise during your premenstrual week. Sweating helps relieve bloating, and regular exercise helps you get a deeper night’s rest.

Bodywork

Try some yoga and massage. The deep breathing, stretching and meditative centering of yoga calms the nervous system and relieves abdominal and back cramping. Massage helps with lymph, fluid and toxin drainage, and, best of all, feels wonderful. Acupuncture can also help relieve cramping.

Drinking
Eliminate caffeine, carbonated drinks and alcohol during this period. Too much caffeine and alcohol disrupt sleep patterns and exacerbate insomnia. And carbonated drinks can increase bloating and breast tenderness.

Eating
Lower your carbohydrate and sugar intake. Keep away from fast foods, high-carb desserts and snacks, and chocolate (which contains not only sugar but also caffeine). As a rule, avoid high-sugar foods, which can cause a blood sugar drop that awakens you during the night.

Pain relief
Take ibuprofen for the aches. This non-aspirin pain reliever can help stave off cramps, as well as abdominal and lower back pain. Nonsteroidal anti-inflammatory drugs, such as aspirin and ibuprofen, suppress prostaglandins, chemicals that affect muscle tension, which help cause menstrual cramps. Take them at bedtime so you don’t awaken during the night.

Fibre
To reduce constipation, use flaxseed oil or psyllium husks in juice or water. When you first get up, try a glass of hot or very warm water with a little lemon and honey; it helps flush out the system.

Bottle on the back

Employ the perennial PMS trick: A hot water bottle on the lower back does work wonders. I’d also recommend a hot water bottle on the lower stomach. The warmth emitted can be very soothing.

Source – iVillage

PS: Yeah, it’s that time of the month for me too. So far, not too pissy just yet :p