AppId is over the quota
“I’m cranky when I have my period; I feel awful and I just want to stay home in bed.”
“I have such horrible cramps during my time of the month which puts me so on edge, I can’t stand to be around anyone. Every little thing drives me nuts!”
Do these sound familiar? No need to be sheepish, it’s more common than you think! In fact, the American College of Obstetricians and Gynecologists estimates that at least 85% of menstruating women have at least one PMS symptom as part of their monthly cycle, and most of these women have fairly mild symptoms that don’t need treatment.
The 3 – 8%, however, have a more severe form of PMS, called premenstrual dysphoric disorder (PMDD).1 A condition where serotonin may play a key role, its symptoms include2:
Feelings of sadness or despair, or even thoughts of suicideFeelings of tension or anxietyPanic attacksMood swings or frequent cryingLasting irritability or anger that affects other peopleLack of interest in daily activities and relationshipsTrouble thinking or focusingTiredness or low energyFood cravings or binge eatingTrouble sleepingFeeling out of controlPhysical symptoms, such as bloating, breast tenderness, headaches, and joint or muscle painIndividuals who exhibit five or more of these symptoms, in the week preceding menstruation are diagnosed with PMDD.
So what is the best way to address this potentially, albeit temporarily debilitating condition? According to the Office on Women’s Health Department of the US, the first means to handle the symptoms are to head straight to the meds both to treat pain as well as to regulate mood.3
They do acknowledge, however, some lifestyle changes that can help such as exercising, getting enough sleep, not smoking, and eating healthfully.4
Here we go. “Avoid salt, sugary foods, caffeine, and alcohol.” Fair enough; makes total sense, right?
“Eat healthy foods, such as fruits, vegetables… and whole grains” NO! Why does it always have to go back to eating whole grains? If you’re reading this post, it’s highly likely you’re already well-versed as to why and how grains are toxic to the body. But, can grains play a role in triggering or worsening symptoms? Absolutely.
One of the key features of a true Paleo diet is its low glycemic, anti-inflammatory approach to eating. When followed properly, your blood sugar is kept under control for optimal levels.
Susan M. Lark, MD, a clinician in Los Altos, CA, points out in her new book Premenstrual Syndrome Self-Help Book: A Woman’s Guide to Feeling Good All Month ,5 that research has linked PMS to a state of low blood sugar, or hypoglycemia, in the second half of the menstrual cycle and that women in these studies experienced a significant drop in blood sugar after eating, accompanied by edginess and irritability.
And what’s a great way to prevent hypoglycemia? How about consuming a diet ample in the amount and range of fats, wild proteins and an abundance of fresh, in season veggies?
The Physician’s Committee for Responsible Medicine6 suggests that the best way to control hypoglycemia is through a diet similar to that used to control diabetes mellitus and includes a reduction in simple sugars and a large intake of complex carbohydrates. Ring a bell?
If we couple these recommendations with the countless benefits of a Paleo diet, say goodbye to feeling grumpy, taking Motrin and simply not being yourself each and every month! Let your Paleo lifestyle be simply one more reason to stay on track.
Nell Stephenson
@nellstephenson
Paleoista
www.Paleoista.com
Nell Stephenson is a competitive Ironman athlete, personal trainer, and a health and nutrition consultant. She has an exercise science degree from the University of Southern California, a health/fitness instructor certification from the American College of Sports Medicine, and over a decade in the health, fitness and nutrition industry. To support her training for the Ironman Triathlon, Nell has tried many different nutritional plans and has found that the Paleo Diet is superior to all other ways of eating. She’s found that she’s leaner, faster, and fitter than ever before and uses her own experience to teach clients how to achieve optimal nutrition and health. You can visit her website at paleoista.com
[1] Songhai Barclift, M.D., Lieutenant Commander, HIV/AIDS Bureau, Health Resources and Services Administration, U.S. Department of Health and Human Services
[2] American Congress of Obstetricians and Gynecologists?409 12th Street SW, Washington, DC 20024-2188
[3] Office on Women’s Health in the Office of the Assistant Secretary for Health at the U.S. Department of Health and Human Services
[4] Office on Women’s Health. “Premenstrual Syndrome (PMS) Fact Sheet.” Women’s Health. US Department of Health and Human Services, 23 Dec. 2014. Web. 27 Apr. 2015.
[5] Premenstrual Syndrome Self-Help Book: A Woman’s Guide to Feeling Good All Month by Susan M. Lark, MD
[6] The Physicians Committee. “Hypoglycemia and Diet.” PCRM.org. Physician’s Committee for Responsible Medicine, n.d. Web. 27 Apr. 2015.
No comments:
Post a Comment