Q: I work out on a regular basis; however, my monthly cycle always affects my training, due to the cramping and just the lack of energy! Are there any steps I can take to help prevent this disruption to my routine every month?
A: You’ve probably noticed that a wealth of information is available about how male bodybuilders and athletes can build stronger bodies; however, we haven’t forgotten the special needs of serious, dedicated women. Today’s modern woman is more active, more in tune with her physical well-being, and more than ever before wants to take charge of her own body, as well as her mind.
Women and men have differing needs for their bodies to feel energized and to maintain a healthy lifestyle. Although many sports supplements are taken in the same way—we have the same requirements for adequate protein intake, antioxidants, and possibly a good multivitamin, for example—we do have other needs that are more specific to a woman’s health.
“…there are a number of dietary supplements that have been proven to attack PMS symptoms head on.”In some of our future issues, we will highlight many of the various life stages every woman goes through. For now, let’s address one of the more “impactful” issues that occurs: that dreaded “Time of the Month.”
Although there’s no perfect solution to eliminate some of the symptoms women face through this period, here are some of the most frequently asked questions, answers, and some tips for improving a woman’s health and making our lives a little easier throughout the month, especially when we want to stick to our normal diet and workout schedule.
What Is Menstruation & Why Is It Important?
Menstruation is a natural process that occurs in all healthy adult women who haven’t reached menopause. Some women have their period every 18 days; some every 36; some women bleed for two or three days, some for seven or eight—all of these and everything in between are normal.
When menstruation begins, in our teens, the pituitary gland produces hormones that stimulate an egg in the ovary to mature and produce hormones called estrogen and progesterone. About once a month, this maturing egg leaves one of the ovaries during ovulation. In the days before ovulation, the uterus, stimulated by estrogen, builds up its lining with extra blood and tissue to make the uterus more cushioned in case the egg gets fertilized. When the egg doesn’t get fertilized, it doesn’t stick to the wall of the uterus, so the uterus sheds the extra tissue lining and blood.
This monthly shedding of the uterine lining is menstruation, which can also be called menses, menstrual period, or just “period.”
It’s very common to experience problems with menstruation. Some of us only experience problems from time to time, whereas others dread “that time of the month” knowing they’ll experience various levels of PMS or premenstrual syndrome.
There are over 150 symptoms associated with PMS; however, the most common include cramping, mood swings, breast tenderness, food cravings, fatigue, or depression, which as you know, can affect nearly all parts of our lives.
As many as 75% of menstruating women have some sort of premenstrual symptoms. These symptoms are most common in your 20′s and 30′s and tend to develop a predictable pattern. Yet the physical and emotional changes you experience may be more or less intense each menstrual cycle.
Attacking the Symptoms Head On!
Experts believe that many symptoms, including bloating, breast tenderness, and sugar cravings, occur when there’s an upset in the balance of specific female hormones. Typically premenstrual or menstruating women have these three hormones in excess: estrogen, prolactin, and prostaglandins combined with a lack of progesterone. It is for this reason doctors often prescribe the contraceptive pill to help relieve severe symptoms.
However, in my opinion, taking the pill just to ease these symptoms can be a little excessive. Although you should always consult with your doctor for the best alternatives and advice, there are a number of dietary supplements that have been proven to attack the symptoms head on.
Supplementing with essential fatty acids may prove helpful in reducing many symptoms, such as cramping and bloating. In fact, diets low in omega-3 fatty acids have been associated with menstrual pain. A study from the European Journal of Clinical Nutrition also showed that essential fatty acids may help ease breast tenderness and control carbohydrate cravings, so try adding fish oil or flax seed oil capsules to your supplementation program.
Chromium can also help ease sugar cravings and may aid in stopping you from eating the whole contents of the cookie jar as a form of comfort! (A scenario I am way too familiar with!) Chromium is called an “insulin potentiator,” which assists the body in metabolizing carbohydrates and regulating blood sugar levels. Active women would need to take between 100 mcg and 200 mcg per day, concentrating on the upper levels for about 12 days before your period. You can also take this nutrient continually throughout the year as studies show it may also aid in weight loss.
The B Vitamin family of nutrients has been found to profoundly impact PMS symptoms. These vitamins can be taken individually or can be found in multivitamins (especially those designed for women) or in a B Complex formula.
Vitamin B6 (pyridoxine) taken in doses of 50 to 100 mg per day has been shown to assist the liver in processing estrogen, increasing progesterone levels, and enabling the brain to make serotonin, which would definitely help with the mood swings, which can sometimes (OK often!) occur. The niacin form of Vitamin B has been reported to be effective in relieving menstrual cramps in 87% of a group of women taking 200 mg of niacin per day throughout the menstrual cycle. They then took 100 mg every two or three hours while experiencing menstrual cramps. Another study reports that Vitamin B1 (thiamin) was more effective than placebo in relieving menstrual cramps—the women who took part in the study consumed 100 mg daily.
Minerals should also play a major role in reducing symptoms: calcium may help prevent menstrual cramps by maintaining normal muscle tone. Muscles that are calcium-deficient tend to be hyperactive and therefore might be more likely to cramp. The jury is still out on this mineral though, as to whether it relieves pain during menses or just premenstrual cramping. Some doctors do recommend calcium supplementation for PMS, suggesting 1,000 mg per day throughout the month and 250 to 500 mg every four hours for pain relief.
Magnesium is a mineral which can help with dysmenorrhea (painful periods). Magnesium supplements have been reported in preliminary and double-blind European research to reduce symptoms of dysmenorrhea. In one of these double-blind trials, women took 360 mg per day of magnesium for three days beginning on the day before menses began.
There are many herbs available on the market, such as dong quai, agnus castus, and black cohosh, that have been shown to rebalance hormones within a woman’s body and reduce symptoms such as breast tenderness. Herbs have been known to interact with medication, so please consult with your doctor if you wish to use these alternatives.
More Real SOLUTIONS to Overcome PMS!
There are other ways to help relieve common symptoms, in addition to the suggestions for supplements and herbs made above. Try these small changes, and see if it makes a big difference.
Try eliminating caffeine, from coffee or sodas, from your diet for a couple of months. It is not certain why it may contribute to PMS, but it may be because caffeine releases adrenalin and interferes with progesterone. Many women find that breast pain is relieved when they cut down or eliminate caffeine around the time of menstruation. Also simple sugars found in processed sweets and candy can cause rapid swings in blood sugar levels, in turn contributing to unwanted, or worse, enhanced mood swings.
The bloating, tender breasts, and headaches of PMS are due to water retention. Salt increases water retention and causes your tissues to swell… leading to the above symptoms. About ten days prior to your period, try to consciously cut down on sodium (like table salt, pre-packaged foods, and frozen entrees, which all contain loads of excess sodium).
Although PMS seems like the perfect excuse to reach for some comforting chocolate, chocolate can actually worsen mood swings and intensify sugar cravings, as well as cause weight gain. So try to find other foods that won’t make your symptoms worse and set you back in your nutrition goals during the rest of the month.
Don’t worry, it’s not just about removing certain food categories! Some food groups can actually help ease your symptoms. Complex carbs, eaten regularly every three hours, help keep your blood sugar levels on an even keel. Just remember to consume a protein source as well. Try to incorporate complex carbs, such as whole-wheat pasta, brown rice, yams, and oatmeal into your daily nutrition. This is, of course, always important for any athletic, healthy woman; however, it’s even more so at this time of the month.
” Although the last thing we normally feel like doing is being active, it can help to release pent up tension and anxiety.”Besides diet, be sure to get plenty of exercise. Although the last thing we normally feel like doing is being active, it can help to release pent up tension and anxiety. Plus, exercise promotes the release of endorphins to give you a natural high. Most women note a deep sense of peace after they exercise. This may be due to an increased output of endorphins, which are chemicals made by the brain that have a natural opiate effect and are thought to be the reason for the “runner’s high” that many long-distance runners experience.
Exercise at moderate intensity for 30 minutes a day at least three times per week. This will probably help relieve any menstrual cramping and bloating too as the vigorous pumping action of muscles during exercise moves blood and other fluids around the body and away from congested areas, such as swollen feet.
In Conclusion
It’s not 100% clear what causes most symptoms of PMS. A combination of physiological, genetic, nutritional, and hormonal factors are most likely the culprits. There is no test you can take for PMS, nor any specific cure. However, just by adding some supplements and making some lifestyle changes, you should be able to gain some relief from your symptoms.
Email me, and let me know if these strategies help you during “that time of the month.” You can reach me at [email protected] I’d love to hear from you!
Linda O’Byrne has over 10 years experience in the dietary supplement industry and is an ISSA certified Specialist in Performance Nutrition. She has a thorough understanding and knowledge of the correct use of dietary supplements in active individuals, especially the female athlete. Linda has an extensive background in weight-bearing exercise systems and long-distance running. She is a regular contributor to Real SOLUTIONS online newsletter and is an avid long-distance runner.