Posted on October 30, 2011 by


Control Monthly ‘Misery’ with Self Care!

 Do you suffer from bloating, cramping, breast tenderness, fatigue or irritability around your period?  If so, you are among the 75% of menstruating women who experience Premenstrual Symptoms (PMS).  If your symptoms are even more severe and have a negative effect on your everyday life you may be experiencing premenstrual dysphoric disorder or PMDD.

PMDD affects 3-8% of reproductive women and is characterized by depression, anxiety, anger, extreme sensitivity, or insomnia.   PMDD is often un – or misdiagnosed for years and mistaken for other diseases such as PMS, depression, fibromyalgia, or irritable bowel syndrome to name a few.

The cause of these diseases has not been identified, yet by increasing self-care one may alleviate all of their symptoms.  Cutting edge practitioners are now prescribing dietary changes, exercise, and stress management instead of reaching for the prescription pad.  This new treatment protocol can be more effective in addressing the PMS/PMDD symptoms allowing women to live happier and more productive lives.

Improving your diet is the BEST way to increase self-care.  By preparing meals high in protein & low in sodium, paired with fiber-rich complex carbohydrates we stabilize the blood sugar; this in time will ELIMINATE severe mood swings, bloating, and cravings.  Reducing (or removing) alcohol and caffeine consumption helps to balance our adrenal glands which secrete cortisol; the ‘STRESS HORMONE’ which can wreak havoc on our entire system.

Exercise offers a venue to release pent up anger and frustration as well as release mood elevating endorphins – decreasing stress.  Mind chatter, anxiety and muscle tension are also greatly reduced with regular meditation.

Although we may not welcome our monthly cycle, it does not need to take over our lives.  We have the power to eliminate or manage the symptoms with proper diet, exercise, adequate sleep, meditation and stress management.  Do not give up your feminine power – embrace it and take control!

 Coach Peggi Ingram, RN

Posted in: RN Advice