Massage & PMS

10 Helpful things to know about PMS.

1. PMS is premenstrual syndrome. PMS is a set of symptoms related to your menstrual cycle. Most women experience these symptoms in the week before their period. Once the period starts, the symptoms usually fade away. Some women find that PMS can hinder their daily activities at home or work. The exact cause of PMS is not known, but stress appears to make the symptoms worse. Some symptoms could be related to fluid retention that occurs during this period. You might not need to see a doctor unless your symptoms are really severe.

2. PMS is not uncommon and is not a disease. It is not rare either. According to research conducted by the American College of Obstetricians and Gynaecologists, around 40 per cent of normal menstruating women demonstrate some symptoms of PMS. Most cases are mild and do not need drug therapy.

3. You know you have PMS if you have one or more of the following symptoms the week before your period:

  • You experience breast swelling and tenderness;
  • You tire easily and have trouble sleeping;
  • You have bowel symptoms such as an upset stomach, constipation or diarrhoea;
  • You have aches and pains such as headaches, joint or muscle pain;
  • Your appetite changes significantly;
  • You experience tension, irritability, mood swings or crying spells;
  • You have trouble concentrating on regular tasks;
  • You feel anxious or depressed.

4. PMS is different in every woman. Some might be more sensitive to hormone level fluctuations, hence their PMS symptoms are worse. Every woman presents a different picture of PMS, so your story could be different from that of others.

5. Lifestyle changes to reduce symptoms. Though there is no one-shot treatment, studies have shown that yoga, massage and meditation could help reduce symptoms. Exercise can release some hormones and neurotransmitters that can help you feel better. It also increases circulation, thus reducing fluid retention. Limit intake of alcohol and caffeine the week before your period.

Remember that caffeine by itself can cause sleeplessness too. Another tip: be regular in your routine. Go to bed and wake up at around the same time everyday. These tips could prevent those hormones from going haywire.

6. No specific diet for PMS. You can try these diet tips though:

  • Eat small and frequent meals. This helps keep blood sugar levels stable and might reduce cravings;
  • Boost your serotonin (the hormone that makes you feel good) by eating high starch foods such as potatoes, bread and corn. Chocolate might help too, especially the dark kind;
  • Limit intake of fat and do not go on binging sprees triggered by your cravings. Stick to good sources of protein (such as beans, nuts and sprouts) and complex carbohydrates (such as steamed rice, rotis and bread) as opposed to sweets and artificial juices;
  • Some vitamins, especially B6, can help reduce symptoms. So might magnesium and calcium, according to some studies. Take one multivitamin-multimineral pill a day during those days. This will also help replenish the iron you lose during your periods;
  • Herbal remedies such as ginseng and chamomile tea can lift your spirits. Whether they actually treat symptoms has not been proved by research, but they can be tried.

7. Aches may respond to massage and acupressure. What could be better than a relaxing massage after a long, tiring day made worse by PMS? Some women respond very well to massage therapy and acupressure. You can learn how to use these techniques on yourself or you could ask your partner to help you.

8. A severe form called PMDDA word of caution for all women: PMDD (Premenstrual dysphoric disorder) is very rare. Do not assume you have this disorder unless a doctor says you do. In this disorder, the physical and mental symptoms of PMS are highly exaggerated. In some cases, the symptoms are so bad that they significantly interfere with normal relationships and daily activities. Women with PMDD will need to see a doctor and take medication to relieve their symptoms.

9. Medicine to treat it. One of the most common categories of medicines prescribed is analgesics. Pills like Aspirin, Ibuprofen, or Paracetamol can help relieve aches and cramps. These are commonly used by women all over the world. For more severe cases of PMS, your doctor might prescribe diuretics (drugs that increase fluid excretion and thus reduce fluid retention), tranquilisers (drugs that calm you down) and anti-depressants (drugs to reduce symptoms of depression). DO NOT take any of these drugs without a doctor's prescription. Remember that these are required in extremely rare cases and have their own side effects.

10. Talking about it helps. Discussing your symptoms with your partner and other women will not reduce them, but it might reduce your stress which, in turn, can prevent symptoms. For instance, you could tell your hubby this is not a good time to bring his beer-drinking buddies over to watch a day-and-night cricket match over home-cooked food. With a little support from family and friends, you will be fine. PMS is no big deal for most women, but if you think it is seriously affecting your life, you can try some of the above tips and see if they work for you.

On Oct. 2, 2000

The idea hasn't been thoroughly researched, but a couple of small studies suggest that massage can help relieve the symptoms of premenstrual syndrome (PMS).

One reason massage might help PMS is that stress appears to worsen these symptoms, and massage can calm the body's reaction to stress.

Women who participated in a survey published in the February 22, 1989, New Zealand Medical Journal reported that massage was the most helpful treatment they had found for their PMS symptoms short of prescription drugs. Researchers at the University of Miami, set out to determine just how effective massage might be for PMS by dividing 24 women with severe symptoms into two groups. Massage therapists stroked and kneaded the women in the first group from head to toe for half an hour, twice a week. The women in the second group practiced relaxing their own muscles for the same amount of time. Regardless of whether they practiced relaxation or got a massage, all the women reported feeling better after each session. But at the end of five weeks, the women who received massage therapy reported significantly less pain and bloating than they had at the beginning, while the women who practiced relaxation did not.

The study, published in the March 2000 Journal of Psychosomatic Obstetrics and Gynaecology, is too small to be definitive. But massage is definitely worth a try if you can afford the expense -- which, in some places, is about $35 for a half-hour with a professional. You may be able to cut costs if you've got a close friend willing to learn some basic tech Massage therapists use many different techniques, and so far no single style has been shown to be better than the others for PMS.

The best way to find out which kind of massage helps you most is to try as many different types as you can. You'll never have a more enjoyable research project.

Please Note:

Therapeutic massage does not treat, heal, prescribe or cure anything. It is complementary healthcare, not a substitute for a Medical Doctor.

Some conditions are “red flags” that prohibit massage, including phlebitis, some cancer, infectious disease, and some skin and certain cardiac conditions.

Your therapist should take a health history, but it is always best to consult your physician if you have any concerns. “Don’t wait until you feel like a train wreck before you come to see me.” I, like many therapists, offer a discount for those who come regularly; it makes the work more effective for you and easier on both of us.