Exercise can relieve premenstrual tension

Press, 16 January 1986, Page 12

Exercise can relieve premenstrual tension

JUDI SHEPPARD MISSETT

By

Acknowledgement of the existence of pre-menstrual tension has brought relief and understanding to millions of women suffering from a previously unnamed, intangible, monthly phenomenon.

For years many women have suffered not only the physical and emotional strains accompanying menstruation, but also the “it’s all in your head,” accusations from husbands, doctors, and even their peers. Recognition of the problem has led to several scientific studies, and a closer analysis of what constitutes P.M.T. Experts have been able to suggest new ways to deal with these reccurring symptoms.

One of the most common P.M.T. experiences is a mild-to-radical mood swing, usually described as an increase in anxiety, tension, and irritability. Acute sufferers, however,

must deal with enraged outbursts and extreme behaviour.

Hormonal imbalances are the most popular explanation for such mood changes. What can be done? Keeping track of your cycle and your corresponding feelings, both physical and emotional, is the first step to getting better control of your emotions. Try to notice your status daily for at least three months. A pattern should emerge once you compare each month, and you can begin to predict when certain feelings and symptoms will strike.

Our worst days can be made much better if we simply have time to prepare. If you keep track of your cycle, you can predict an “irritable streak,” and plan your schedule accordingly. Avoid undertaking big projects, or if possible putting yourself on any deadline situations when you know P.M.T. symptoms are likely to hit. Just knowing that these exaggerated emotional

responses are possible can provide the relief and understanding needed to avoid them altogether. Take a deep breath, relax, and remind yourself that you’re a normal human female.

Many women experience physical changes during the two to 14 days before menstruation. These changes can accompany mood swings, or strike by themselves.

Symptoms may include bloating, weight gain, breast tenderness, craving for sweets, constipation, headaches, fatigue, pelvic discomfort and/or increased appetite. Recent research has shown that nutrition can play an important part in controlling the severity of these symptoms. Experts suggest cutting back on salt during this time to reduce water retention.

Magnesium deficiencies may be to blame for your sudden sweet tooth.

Small, frequent meals which are high in complex carbohydrates and fibre can

hold an increased appetite in check and keep your digestive system on track. A Canadian gynecologist, Jerilynn Prior has com- * pleted a small study on the effect exercise has on premenstrual tension. The results weren’t surprising. : Exercise, which helps our bodies and minds cope with ’ so much, was found to relieve P.M.T. symptoms as , well.

Women exercising aerobically for 12 to 20 minutess a day over a period of six months reported a significant reduction in over-all P.M.T. symptoms. Sometimes a nice, relaxing stretch is the best medicine for P.M.T. anxiety and physical discomfort. Turn on a smooth, mellow tune like “In the Name of Love.” by Ralph McDonald, and try the illustrated gluteal and back stretch. Take extra care to treat your body right during the days preceding menstruation. Eat right, exercise, take a few minutes every day just to relax, and P.M.T. won’t slow you down. Copyright, Jazzercise Inc.