PMT Please Help Me!

[LavenderLily]

Hello!

I suffer really badly from PMT (and so does my husband lol) and I would really love to hear if any of you ladies out there know of anything that helped you. I'm fed up of turning into an emotional wreck every 4 weeks :mad:

[Penny Watcher]

Hello!

I suffer really badly from PMT (and so does my husband lol) and I would really love to hear if any of you ladies out there know of anything that helped you. I'm fed up of turning into an emotional wreck every 4 weeks :mad:

Others will be along soon with their suggestions, but here's what works for me.

Exercise (and lots of it) in the week before my period is due. It cuts down on period pains and boost my natural endorphins (sp?). I get mine walking the dogs so no great expense joining a gym.

Other than that can I suggest chocolate (and lots of it :rolleyes: :D )

[1012donna]

I have a friend who uses evening primrose oil and finds it really helps her (and the hubby and kids).

[queensway_boy]

I suggest hubby takes himself on holiday every month:D

[AnnieH]

Yes I must admit for one wek a month, I have little or no patience with my children - poor little darlings:(

I agree with penny watcher, and say that exercise will help release endorphins and make you feel happier.

And chocolate. :p Plus with the exercise you avoid weight gain :) perfect combination

[Glad]

I've moved this thread to the health board :)

can I remind all of the following
Hi, Martin’s asked me to post this: Sorry, giving or asking for medical advice is not permitted on this forum as it’s not what this site is about. While discussing medical insurance policies, cheaper ways to see consultants, cashback for alternative health treatments and how to get specific medication cheaper (legally) are all perfectly acceptable we ask you specifically not to discuss what to do in the event of certain medical problems (please see this rule (http://forums.moneysavingexpert.com/showthread.html?t=31048) on the Health Board). If you have any questions about this policy please email abuse@moneysavingexpert.com (abuse@moneysavingexpert.com).

[Ted_Hutchinson]

Calcium and vitamin D intake and risk of incident premenstrual syndrome. (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=15956003&query_hl=3&itool=pubmed_docsum) A high intake of calcium and vitamin D may reduce the risk of PMS...... Given that calcium and vitamin D may also reduce the risk of osteoporosis and some cancers, clinicians may consider recommending these nutrients even for younger women.

Cyclical Changes in Calcium Metabolism Across the Menstrual Cycle in Women with Premenstrual Dysphoric Disorder (PMDD) (http://jcem.endojournals.org/cgi/rapidpdf/jc.2006-2726v1) when compared to asymptomatic women, women with PMS were shown to have exaggerated fluctuations of the calcium regulating hormones across the menstrual cycle with evidence of vitamin D deficiency and secondary hyperparathyroidism

The Potential for Dietary Supplements to Reduce Premenstrual Syndrome (PMS) Symptoms (http://www.jacn.org/cgi/content/full/19/1/3)the evidence of efficacy is most convincing for calcium (Tables 1 (http://www.jacn.org/cgi/content/full/19/1/3#T1) and 2 (http://www.jacn.org/cgi/content/full/19/1/3#T2)). The controlled trial of calcium supplementation by Thys-Jacobs et al. [7 (http://www.jacn.org/cgi/content/full/19/1/3#R7)] is by far the largest and most rigorous of all the trials of dietary supplementation for PMS that have been completed to date, and its results point to a clear benefit of calcium in relieving PMS symptoms. The overall risk-benefit ratio for calcium supplementation is also favorable; calcium offers long-term benefits for bone health in addition to its immediate benefit in relieving PMS symptoms, and the recommended doses are safe even for women who may become pregnant. A recommendation for the use of a calcium supplement can and should be incorporated into the general dietary and lifestyle suggestions that are usually offered as first-line treatment for patients with PMS. It should be mentioned that the usual multivitamin contains only 10% of the calcium associated with reducing symptoms of PMS.

Do be aware that even using a low standard for Vitamin D sufficiency (75nmol/L as opposed to 80nmol/L) most UK residents are vitamin d insufficient. (http://www.ajcn.org/cgi/content/abstract/85/3/860)Optimal Vitamin D status (for peak muscle performance and optimal feelings of wellbeing) requires 125nmol/L. Raising your Vitamin D3 status by taking an EFFECTIVE amount of Vitamin D3 (http://www.ajcn.org/cgi/content/full/77/1/204) also regulates calcium metabolism.

PS: Remember that Vitamin D3 is free from sunlight. Regular limited (20-40mins) full body prone exposure at midday (when UVB<>UVA ratio is optimal) will raise your status for free but wearing clothes does reduce the amount your skin can synthesise. this (http://jcem.endojournals.org/cgi/content/abstract/87/11/4952?ijkey=b675e6de4b4ebb17b620c692bc1877e2e6c31bc d&keytype2=tf_ipsecsha) shows that at the latitude of Rome men working outdoors all day only averaged 2800iu and were thus insufficient in Winter. It follows that it would be unwise to rely soley on sun exposure and diet to meet your daily use needs (http://www.ajcn.org/cgi/content/full/77/1/204).
PPS: The human skin as a hormone target and an endocrine gland. (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=16982574&query_hl=14&itool=pubmed_docsum)
Hormones influence the development and function of human skin which also produces and releases hormones. Recently attention has been focused on identifying and understanding the complex endocrine properties of human skin, such as expression and function of specific hormone receptors, synthesis of hormones from major classes of compounds used by the body for general purposes, organized metabolism, activation, inactivation and elimination of the hormones in specialized cells of the tissue, exertion of biological activity and release of tissue hormones in the circulation. Specifically, hormones exert their biological effects on the skin through interaction with high-affinity receptors, such as several receptors for peptide hormones and neurotransmitters, steroid and thyroid hormones. Hormones exhibit a wide range of biological activities on the skin with distinct effects caused by growth hormone/insulin-like growth factor-I, neuropeptides, sex steroids, glucocorticoids, retinoids, vitamin D, peroxisome proliferator-activated receptor ligands, eicosanoids, melatonin and serotonin. Human skin produces, activates or inactivates metabolically numerous hormones which are probably important for skin functions but also for functions of the entire human organism, such as sex hormones, especially in aged individuals, insulin-like growth factor and -binding proteins, neuropeptides, prolactin, catecholamines, retinoids, steroids, vitamin D and eicosanoids. These functions are undertaken in most cases by different skin cell populations in a coordinated way, indicating the endocrine autonomy of the skin. Characteristic examples are the metabolic pathways of the corticotropin-releasing hormone/propiomelanocortin axis, steroidogenesis, vitamin D and retinoids. The human skin is, thus, the largest, peripheral endocrine organ.

If you keep it covered up, with clothes or sunblock and never expose it to it powerhouse, sunlight, why do expect it to function as it evolution deemed natural?

[Ted_Hutchinson]

I have a friend who uses evening primrose oil and finds it really helps her (and the hubby and kids). Is evening primrose oil of value in the treatment of premenstrual syndrome?
A systematic literature search of clinical trials of evening primrose oil (EPO) for the treatment of the premenstrual syndrome (PMS) was carried out with a view to performing a meta-analysis. Only seven placebo-controlled trials were found but only in five trials was randomization clearly indicated. Inconsistent scoring and response criteria made statistical pooling and hence a rigorous meta-analysis inappropriate. The two most well-controlled studies failed to show any beneficial effects for EPO, although because the trials were relatively small modest effects cannot be excluded. Nonetheless, on current evidence EPO is of little value in the management of premenstrual syndrome. (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=8721802&query_hl=6&itool=pubmed_docsum)

[ailuro2]

Thankfully I don't suffer from PMT, just irregular cycles.

Since I improved the balance of my diet and included a lot more fresh, home cooked food instead of the junk that we used to eat my cycle has settled into a much steadier pattern.

This is not to say taking supplements wouldn't help, but trying to get a good, wideranging variety of foods into you may have the same effect.
(Does anyone else suspect Ted runs a vitaminD shop from home?:p )

And if do have chocolate (and yes, we must always before,during and after periods:j ) then the 70 or 80% stuff has even more of the good chemicals in it our brain needs- something to do with serotonin levels, iirc.

[bulchy]

I found excersise, cutting down on coffee and generally eating a bit healthier all help with my PMT and period pain. Like Penny I have dogs, and I walk them for about 2 hours a day, I did used to do aerobics as well, which I found really helpful, but unfortunatley I work now on the times my classes are held. If I drink any more than 2 cups of coffee a day, I get suffer from breast pain and mood swings, so try to keep my coffee intake down. If I crave chocolate, I eat it, as I dont have a sweet tooth, so the odd bar or 3 wont harm ;)
HTH Sue

[Ted_Hutchinson]

Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17177579)We concluded that modified-release magnesium was effective in reducing premenstrual symptoms in women with PMS in this preliminary study.

You may find that 20minutes soaking in a bath in Dead Sea Salts (magnesium Chloride (http://users.mrbean.net.au/~wlast/magnesiumchloride.html)) does the trick.
Agricultural Merchants sell 25kg (enough for 50 baths) for £7.50ish. It's used for horses/pigs to calm them down but I think it's added to their drinking water.

I should have pointed out that chocolate is a good source of magnesium. So cocoa before bedtime.

[keelykat]

Hello, i agree that exercise helps...but i also turn to chocolate lol.

keely.

[goggers]

I have the same problem, i turn into a complete maniac for a few days the week before my period so much so that i have compulsively done things that i really don't want to do as i obsess about things.

it's just so horrible thinking like a crazy person, even though there's this tiny rational part of me trying to be normal its being sat on by a great big water retaining irrational one, crying and screaming for chocolate.

I found taking high strength evening primrose oil and starflower oil has helped reduce my symtoms, also i've changed my contraceptive pill in the hope that it will help some.
I also excercise, I use running and yoga or pilates as they all give me time not to think about whatever thing i'm obsessing about and that really helps. Being emotional is soooo draining.

Give it all a try, find what works for you. Good luck x

[jinky67]

i started taking EPO a few months ago and find it does help i am not quite so MANIC now!!!!
much to the relief of family, does take a while to kick in though

[~*Plushroom*~]

I used to be in complete agony every month and subsequently after trying everything my GP put me on the pill at a really young age because nothing else had worked.

I do still feel a bit urgh though but have used yoga and meditation to ease it, though there is the problem of becoming so relaxed that you fall asleep!

I also found that I felt better if I steered clear of all dairy during that time (I'm lactose intolerant anyway but do sneak the occassional dairy filled goodie in ;) ). Starchy food made me feel so much better, and oddly keeping away from citrus fruits for a few days helped.

And of course, chocolate :D what better excuse!

[Mics_chick]

Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. (http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17177579)We concluded that modified-release magnesium was effective in reducing premenstrual symptoms in women with PMS in this preliminary study.

You may find that 20minutes soaking in a bath in Dead Sea Salts (magnesium Chloride (http://users.mrbean.net.au/~wlast/magnesiumchloride.html)) does the trick.
Agricultural Merchants sell 25kg (enough for 50 baths) for £7.50ish. It's used for horses/pigs to calm them down but I think it's added to their drinking water.

I should have pointed out that chocolate is a good source of magnesium. So cocoa before bedtime.

This probably explains why women crave chocolate then ??? :D

[larmy16]

Hugs to Lavender. I too change into a different person about once a month. I say once a month as I am in the change, have a mirena and really don't know if it is PMT or I have a split personality!

I get really down on myself. Think I am the worst person who ever lived. Dredge up all sorts of past wrongdoings and drown in guilt. Weepy and irrational. My fella (who I have not know that long - maybe 5 months) is an absolute hero at these times. He just sits and listens and accepts that every suggestion he makes will be met with childish rebellion!! It is very painful to be locked into the depths of down-ness. Oh the joy when it passes and you can again see things clearly and almost rationally!

Here is an example. My car need to be MOT'd. He asked me what I was going to do about it. I replied. NOTHING. I am going to drive it, break the law and hopefully be put in prison where I can have a break from the endless drudgery of my life. Work, work, work and worrying about money.

This week I took the car for MOT - it failed but was thankfully only £75 to put right. So much for breaking the law! Also this week I don't want to go to prison!!!:D

[BigMummaF]

Not sure if we can mention brand names, but if I'm wrong please forgive a forum virgin for her sins!

I personally used "Magnesium OK" suppliments, available from most chemists but a lot cheaper if you can get hold of the address inside the pack. You take them every day so it doesn't matter if you're not 'regular'. They contain something like 46 different vitamins & minerals the female body should be taking, as explained by a previous poster, and with the way food is grown today I reckon 'every little helps' in the goodness dept.

They saved my sanity, & it meant the family spent less time in the bomb shelter!

I really do sympathise tho, & have booked my passage for the return journey as a male dog!:rotfl:No more girlie bits for me!

Good Luck with whatever helps you, & I hope you find something soon.

[Daisy]

I have suffered from pmt/pmdd since I was in my early twenties. I have been to see my doctor who suggested I go on the pill and two nurses who didn't really know anything. I have since found an amazing book which has taught me so much and I'm now trying omega 3 oil supplements.

Basically if you suffer from pmt/pmdd, it is because the brain is unable to maintain its usual chemical balance. The oestrogen dip immediately after ovulation causes changes at the serotonin receptors in the brain which can cause a 'short-circuit' of the neurotransmitters. This is the reason we crave chocolate and carbs because our brains want a serotonin boost. but chocolate will only give you a short-term boost at the expense of a sharp drop-off soon after. Serotonin supplements are ineffective because serotonin cannot pass through the blood - brain barrier.

Endorphins help the brain to withstand these hormonal changes which is why exercise can help.

I can thoroughly recommend this book which you can probably get from the library. It has really helped me understand what goes on in my brain. It's called Women's moods by Deborah Sichel and Jeanne Watson Driscoll.

Btw, cutting out sugar completely helped me one month, I got no pmt at all but I didn't think a whole month of no chocolate was worth it....:rotfl:

[Ted_Hutchinson]

Cyclical fluctuations of the calcium-regulating hormones may help us better understand some of the psychological and somatic features of PMDD. The lack of responsiveness in vitamin D metabolism resulting in a decline in 1,25(OH)(2)D during the luteal phase of the menstrual cycle may serve as the biological trigger for the classical features of PMDD. (http://www.ncbi.nlm.nih.gov/pubmed/17488795)

Getting your vitamin D status raised to (http://www.cfp.ca/cgi/content/full/53/5/841?searchid=1)above 80nmol/L so calcium absoption (http://www.europeansunlight.eu/research/uvradvitd/Heaney%20(2005).pdf) is optimal may be the way to go. If it doesn't help the PMT it will reduce your colon (http://jnci.oxfordjournals.org/cgi/content/abstract/djm204)cancer & heart disease risk (http://news.scotsman.com/health/Low-levels--of-.3648314.jp)anyway so it's not money wasted.

The interrelationship between vitamin D, calcium, phosphate and magnesium is far too complex for me to attempt to detail . I think there is still more to be discovered, but in the mean time it is certain that most UK adults have insufficient vitamin D3 (http://www.ajcn.org/cgi/content/abstract/85/3/860) and therefore are at risk of not having optimal control over absorption/excretion of calcium via parathyroid hormone levels (http://www.vivo.colostate.edu/hbooks/pathphys/endocrine/thyroid/calcium.html)and this also impacts on magnesium status.

In addition to it's role in calcium/phosphate homeostasis and bone formation vitamin D is also involved in brain function and neuroprotection. It's a funny thing how Vitamin D affects just about everything. The fact is that people who are depressed are far more likely to have low BMD (http://www.medscape.com/viewarticle/566792). and
Daily Use Of Antidepressants And Increased Risk Of Fracture In Older Adults Linked (http://www.medicalnewstoday.com/articles/61415.php)

You really cannot expect the brain to function optimally if it doesn't have available optimal resources of it's main detoxifying & anti inflammatory agent.

[melancholly]

ignoring the predictable 'vitamin D fixes every medical issue known to man' advice, i'm with the chocolate approach. i don't buy it normally, but desperately try to remember for the one week!!! for everyone's benefit of course!

i also have had a much better time on the pill i'm currently on - i'm not trying to recommend going on the contraceptive pill if you're not already, but some are better than others. if you are on the pill, it's worth speaking to your GP and seeing if it's an option. when i changed from microgynon to yasmin, i went from crying for no reason once a month to just being moody/volatile (although the fact that it's not consistant from month to month hardly helps!). hormones! you think once you're past being a teenager the worst is over, but mother nature had years of fun in store for us instead! :)

[CCStar]

Get permanently pregnant or have the lot taken out - the only times I never got PMT were at those times.

Nature sucks:(

[Ted_Hutchinson]

ignoring the predictable 'vitamin D fixes every medical issue For those who doubt they are Vitamin D insufficient A 25(OH)D test costs only £40 (http://www.tdlpathology.com/index.php?option=com_content&task=view&id=52&Itemid=84)

Sufficient Vitamin D3 for a year or more cost £13 (http://www.bio-tech-pharm.com/products/d35.html)

It's a fair bet that correcting Vitamin D insufficiency will also reduce your chance of colds and flu. This Independent article reports (http://www.sott.net/articles/show/130259) research showing those using 50mcg (2000iu/d) vitamin D3 and the others a placebo. Those who took the genuine vitamin D3 reported a 70 per cent reduction in colds and flu, from 30 episodes to nine over the three-year study.

Epidemic Influenza And Vitamin D (http://www.medicalnewstoday.com/articles/51913.php)

25(OH)D concentrations below 40nmol/L had significantly more days of absence from duty due to respiratory infection (http://www.ncbi.nlm.nih.gov/pubmed/17823437)

newborns with sub-clinical vitamin D deficiency may have an increased risk of suffering from Acute lower respiratory infection (http://www.ncbi.nlm.nih.gov/pubmed/18030309)

Not enough vitamin D Health consequences for Canadians (http://www.cfp.ca/cgi/content/full/53/5/841?searchid=1)

shows Canadian doctors are told the oral dose of vitamin D3 to attain and maintain 25(OH)D levels above 80nmol/L is 2200 IU/d if baseline levels are 20 to 40nmol/L
UK readers will know most Canadians live further south than us, Canada has 30% more hours sunshine, Canadian milk and cereals can be fortified with Vitamin D, therefore the amounts of Vitamin D Canadians need to raise status to at least the level associated with least colon cancer and optimal calcium absorption 80nmol/l is less than will be needed here

[springchicken]

Hi there ,
Having suffered from this dreaded ailment for years have decided the best relief for me is evening primrose oil and eating some healthy carbs every 2 hours on the worst days .
Have a piece of wholmeal toast or a rice cake ,it is something to do with settling the blood sugar levels which has a major effect on PMT.
Seems to work for me and eases my symptoms a lot.

[Paul Varjak]

ignoring the predictable 'vitamin D fixes every medical issue known to man' advice

Have you heard of Professor Barbara Mawer? She was appointed to an associate post in 1967 at Manchester University to study Vitamin D. Vitamin D is converted (in the liver) to an active hormone.

Professor Mawer died of liver cancer in 2006!

[Ted_Hutchinson]

Professor Mawer died of liver cancer in 2006!liver cancer risk factors (http://www.umgcc.org/gi_program/adult_liver-risk.htm) You have no evidence Professor Mawer consumed Vitamin D3 to excess have you?
Alcohol is a far more likely suspect as would be blood injections or laboratory chemicals.
Try finding one person who has died from excess cholecalciferol?

PS I've just spent an interesting few hours catching up on Professor Mawer. She does seem a very worthy individual. Back in 1999 Selby and Mawer draw our attention to the evidence that exposure to sunlight may in fact reduce risk of some cancers.
If only people had paid attention to what she was saying then how many fewer people would have died of cancer?

[melancholly]

and today i have terrible PMT.... i just want to sit and cry from self pity for absolutely no reason at all. i can rationally see that it's hormonal and i know it will pass but it still manages to take hold! the packet of chocolate cookies has finished and i'm seriously considering a trip to the 24hr supermarket for another fix. I HATE HORMONES!

[judgejaq]

I've suffered really badly from PMT and I've tried all sorts in the past, but what I find works for me is a supplement called Femal. They're not cheap - around £15 for 60 tablets, but Boots quite often have them on 3 for 2, but to be honest they helped me so much I don't care how much they cost.

I also find cutting out bread and starchy foods around this time helps as well, plus it helps with the bloating - I just seem to swell up like a bull frog if I don't.

This website might also help:
http://www.pms.org.uk/Home

[fluffynit]

I agree with faded_flowers...I used to be so grumpy and tearful...then bought starflower oil and evening primrose...makes such a difference.

[BlondeHeadOn]

Hugs to Lavender. I too change into a different person about once a month. I say once a month as I am in the change, have a mirena and really don't know if it is PMT or I have a split personality!

I get really down on myself. Think I am the worst person who ever lived. Dredge up all sorts of past wrongdoings and drown in guilt. Weepy and irrational. My fella (who I have not know that long - maybe 5 months) is an absolute hero at these times. He just sits and listens and accepts that every suggestion he makes will be met with childish rebellion!! It is very painful to be locked into the depths of down-ness. Oh the joy when it passes and you can again see things clearly and almost rationally!

Here is an example. My car need to be MOT'd. He asked me what I was going to do about it. I replied. NOTHING. I am going to drive it, break the law and hopefully be put in prison where I can have a break from the endless drudgery of my life. Work, work, work and worrying about money.

This week I took the car for MOT - it failed but was thankfully only £75 to put right. So much for breaking the law! Also this week I don't want to go to prison!!!:D


:rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl:

I can soooo relate to feeling like this, thank you larmy16 - I no longer feel like such a freak once a month!

I think I will print this out and stick it to my fridge for when I am next in the throes of 'worst-person-in-the-world-ness'!!

:rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl: :rotfl:

[RAMBLER]

I can fully sympathise, i myself suffer mildy from PMT, however my mum suffered very badly, when i was younger our lives for two weeks a month were a nightmare.

Dr's were not able to do anything and were very patronising and unhelpful. The one thing that helped her was a supliment called Magnesium OK, you can get it from Tesco's and is on offr at the moment. It is amazing and i do not say that lightly, we could tell if my mum had forgotten to take it, it was that marked a difference. Now i am going to say what everyone else i am sure has said, eat healthy food, and try and take some exerzise even if that is a walk. In fact a walk is great, it has been proven it leads to great mental health, and of course is free.

[skyrocket]

One day a month just before 'it' starts I will suddenly want to burst into tears for no good reason. A couple of days later I turn into a completely irrational, manic, tazmanian devil. It's horrible not having any control over my mind or emotions in this way.
I think I will check out this Magnesium OK. Anything to help me be normal!

[Diana Prince]

Basically what other posters have said, healthy eating (processed foods = bad), exercise, cut out caffiene the week before, plenty of water, vitamins (low iron can increase pain). These all helped with me but unfortunately I had to go to the docs as I used to collapse, unable to walk, vomit! Truely evil!!

[Ephemera]

Personally I take Starflower oil ten days before I am due to start my period, keep a diary so I know when I'm likely to be irritable. (somehow that word just isn't strong enough...sometime's it's closer to murderous b1tch) :eek::mad::eek:

I stop taking the oil when I start. That way I'm not using them all the time and it's cheaper!!! I don't cut out caffeine and rarely eat processed food anyway.

Works wonders for me, I feel much more under control now. That reminds me...time for my next pill!! :D

[midwife_twinkie]

Hi there i swear by Angus cactus and vitamin B from and a long walk in the fresh air

[littlereddevil]

I know this is no real help for anyone but I would just like to say that for years I suffered really bad . I can't believe when I read on here so many people suffered the same.i thought it was just me was like a mad dog. Anyway my periods were always really heavy and painful and I had an endometrial ablation. Never again did I suffer from pms! magic!