Hormones can play havoc with our physical well being. Our therapists understand your concerns. There are certainly some things that can be done. It is important to try to continue exercise during this period of change.
Premenstrual syndrome or PMS as they call it has many symptoms both emotional and physical. Some of these are: depression,anxious, nervous, mood swings, trouble with relationships, irritable, impatient, difficulty concentrating, feelings of overwhelm, unable to cope, avoidance of social activity, headaches, breast tenderness/swelling, abdominal bloating/swelling/heaviness, back joint and muscle pain, tiredness, change in appetite and food cravings.
There are a lot of different symptoms so that management of this problem really needs to be individual. The first step in management is to start a diary to understand the pattern of symptoms and how they affect your training, your work and your social life. In the diary explain your symptoms and their severity over a two month period. Once the diary is completed it needs to be analysed by both yourself and your doctor or a woman’s health specialist. There are a number of general strategies that can help to reduce PMS symptoms. These include lifestyle, dietary and training modifications.
Lifestyle changes may include modification of training and rescheduling of other commitments. Doing this is likely to relieve stress and improve your well-being. It is also important to educate the coach, team members and close family about the nature of PMS and how it may affect you.
Dietary deficiencies do not cause PMS, however, symptomatic relief is often found by changing to a healthy, well balanced diet. A small percentage of sportswomen develop low blood sugar levels in the luteal phase of their cycle and are assisted by a diet of frequent small meals, with a low fat content and an emphasis on complex carbohydrates. Vitamin supplements are often tried as a treatment for PMS. There is no evidence that vit. A, Vit. E, magnesium, calcium or tryptophan improve PMS. Evening Primrose Oil may reduce depression, anxiety and breast pain in some sportswomen with PMS.
Maintaining high levels of training can increase fluid retention, personal stress and breast pain in some sportswomen with PMS.
Get advice as continuing your sport is important and will ultimately help with this transition period.
