PMS

PMS
Pre Menstrual Syndrome

Premenstrual (pree-MEN-struhl) syndrome (PMS) is a group of symptoms linked to the menstrual cycle. PMS symptoms occur 1 to 2 weeks before your period (menstruation or monthly bleeding) starts. The symptoms usually go away after you start bleeding. PMS can affect menstruating women of any age and the effect is different for each woman. For some people, PMS is just a monthly bother. For others, it may be so severe that it makes it hard to even get through the day. PMS goes away when your monthly periods stop, such as when you get pregnant or go through menopause. (http://www.womenshealth.gov)What causes PMS?

The causes of PMS are not clear, but several factors may be involved. Changes in hormones during the menstrual cycle seem to be an important cause. These changing hormone levels may affect some women more than others. Chemical changes in the brain may also be involved. Stress and emotional problems, such as depression, do not seem to cause PMS, but they may make it worse. Some other possible causes include:

• Low levels of vitamins and minerals
• Eating a lot of salty foods, which may cause you to retain (keep) fluid
• Drinking alcohol and caffeine, which may alter your mood and energy level

What are the symptoms of PMS?

PMS often includes both physical and emotional symptoms, such as:

• Acne (usually the favourite spot is chin area)
• Swollen or tender breasts (and more sensitive when touched too)
• Feeling tired (absolutely)
• Trouble sleeping (wake up still as early as always but stay up till very late)
• Upset stomach, bloating, constipation, or diarrhea (AHA! now I know why I got that diarrhea!)
• Headache or backache (biasanya sakitnya menusuk2 di ubun2 atau di kiri kanan kepala)
• Appetite changes or food cravings (my term: chocolate craving!)
• Joint or muscle pain (aka. badan sakit semuaaaaa)
• Trouble with concentration or memory (the short memory me became shorter, I just forgot easily the thing I said seconds ago haha)
• Tension, irritability, mood swings, or crying spells (Bingo!!! this is the reason kenapa saya mendadak cengeng lately)
• Anxiety or depression

Symptoms vary from woman to woman.Read that article above ladies? 
This week suppose my period week, but well... due to tiredness and some stress at work also no-exercise after injury "kumat". The period pending it's arrival till now. And this morning when I had a severe headache in a sudden, (dengan rasa ingin tahu dan tidak-terima yang tinggi) I googled what PMS is actually about. Because many of us usually just blame any symptoms as PMS but no one exactly know why, even the article above quoted: the causes are not clear haha...
I added some comment myself in the article typed italic.

However not really clear, but the article quoted some "homework" to do:

What is the treatment for PMS?

Many things have been tried to ease the symptoms of PMS. No treatment works for every woman. You may need to try different ones to see what works for you. Some treatment options include:

• Lifestyle changes
• Medications
• Alternative therapies

Lifestyle changes

If your PMS isn’t so bad that you need to see a doctor, some lifestyle changes may help you feel better. Below are some steps you can take that may help ease your symptoms.

• Exercise regularly. Each week, you should get:
  • Two hours and 30 minutes of moderate-intensity physical activity;
  • One hour and 15 minutes of vigorous-intensity aerobic physical activity; or
  • A combination of moderate and vigorous-intensity activity; and
  • Muscle-strengthening activities on 2 or more days.
• Eat healthy foods, such as fruits, vegetables, and whole grains.
• Avoid salt, sugary foods, caffeine, and alcohol, especially when you’re having PMS symptoms.
• Get enough sleep. Try to get about 8 hours of sleep each night.
• Find healthy ways to cope with stress. Talk to your friends, exercise, or write in a journal. Some women also find yoga, massage, or relaxation therapy helpful.
• Don’t smoke.

Medications

Over-the-counter pain relievers may help ease physical symptoms, such as cramps, headaches, backaches, and breast tenderness. These include:

• Ibuprofen (eye-byu-PROH-fuhn) (for instance, Advil, Motrin, Midol Cramp)
• Ketoprofen (key-toh-PROH-fuhn) (for instance, Orudis KT)
• Naproxen (nuh-PROK-suhn) (for instance, Aleve)
• Aspirin

In more severe cases of PMS, prescription medicines may be used to ease symptoms. One approach has been to use drugs that stop ovulation, such as birth control pills. Women on the pill report fewer PMS symptoms, such as cramps and headaches, as well as lighter periods.

Researchers continue to search for new ways to treat PMS. To learn more about current PMS treatment studies, visit theclinicaltrials.gov website. Talk to your doctor about whether taking part in a clinical trial might be right for you.

Alternative therapies

Certain vitamins and minerals have been found to help relieve some PMS symptoms. These include:

• Folic acid (400 micrograms)
• Calcium with vitamin D (see chart below for amounts)
• Magnesium (400 milligrams)
• Vitamin B-6 (50 to 100 mg)
• Vitamin E (400 international units)

Amounts of calcium you need each day

Ages	Milligrams per day
9-18	1300
19-50	1000
51 and older	1200

Pregnant or nursing women need the same amount of calcium as other women of the same age.

Some women find their PMS symptoms relieved by taking supplements such as:

• Black cohosh
• Chasteberry
• Evening primrose oil

Talk with your doctor before taking any of these products. Many have not been proven to work and they may interact with other medicines you are taking.

Sound a long list of homework huh?

Let's try this "prescription" , starting with: Lifestyle Changes. 

Wish me luck! (look at the list!) I really need tons of luck hahaha

Have a nice lunch!!