Premenstrual syndrome (PMS), the infamous monthly monster, affects more than 75 percent of women who are between the ages of 20 and 40. But it is not supposed to, according to Link Larson, DC, an associate professor at Northwestern Health Sciences University in Bloomington, Minn.

“A lot of women seem to think that PMS is normal,” says Dr. Larson. “It’s not normal, but it’s extremely common. There’s a difference.”

PMS is caused by hormonal imbalances in the body primarily due to an increase of estrogen. Dr. Larson, in collaboration with Mark McKenzie, LAc, MaOM, dean of Northwestern’s Minnesota College of Acupuncture and Oriental Medicine; and Dale Healey, DC, dean of Northwestern’s School of Massage Therapy, offers these tips to lower estrogen levels and reduce the severity of PMS symptoms:

• Exercise. Exercise helps to increase the metabolism, decrease fat content, combat the effects of stress, improve sleep, and decrease pain. People should exercise a minimum of 30 minutes three times per week, but ideally, 30 minutes daily. “Exercising influences everything,” says Dr. Larson. “But exercise is different than physical activity. Exercise is a planned, focused event, like using an elliptical machine”;
• Eat well. Diet affects body fat as well as hormones. People can lower estrogen levels if they minimize fat from meat, and decrease sugar, dairy, caffeine, and salt intake. On the other hand, people should increase the amount of soy, vegetables, and fiber in their diets because these foods decrease some of the effects of the increase in estrogen, according to Dr. Larson. Supplements can also help decrease estrogen; PMS sufferers can try taking a multivitamin, calcium, magnesium, B6 and B complexes, and omega 3 fatty acids;
• Get a massage. Massage therapy has been shown to help alleviate headaches, swelling, back aches, muscle spasms, sleep interruption, and decrease anxiety through touch and the promotion of blood flow and fluid movement. “The effects of massage on those conditions are widely known,” says Dr. Healey. “You get a massage, you feel better”;
• Make sure your nervous system is functioning optimally. PMS affects many glands, organs, and hormones in the body which are all controlled by the nervous system. “Being evaluated by a chiropractor is very important because chiropractic adjustments help the nervous system to function better,” says Dr Larson;
• Address the underlying issues. Seeing an acupuncturist can help bring the body back into balance so PMS symptoms no longer occur. “PMS is a symptom of imbalance in the body that is exacerbated by other symptoms,” says McKenzie. “Acupuncture can alleviate PMS from being an issue at all.” Because acupuncturists evaluate each person’s individual symptoms, a number of herbal formulas or acupressure points may be offered to patients during their evaluation.

“There’s no simple fix for PMS,” says Dr. Larson. “Most people want to take something for PMS – not change their lives. But the only way to feel better is by eating better, exercising, and getting enough sleep.”

Source: Natural News Service, Northwestern Health Sciences University (June 2006)