Recognising P.M.S. symptoms

Press, 28 January 1988, Page 8

Recognising P.M.S. symptoms

By

JUDI SHEPPARD MISSETT

Q: I’m 32 years old, female, and I attend dance exercise classes every other day. On some of my “off” days I swim at a local health club. My concern is that I consistently have periods of craving sweets accompanied by mood swings and fatigue. Based on some articles I’ve read, I’m concerned that I might be overtraining. Does that sound feasible?

A: Although your symptoms do mirror those of overtraining, I feel it’s unlikely that you’re exercising too much. Your workout schedule is consistent, but not overly intense. - Overtraining is more common among athletes who are training for [Ultra- endurance events, such as marathons and triathlons.

A more likely explanation for your mood swings and cravings is premenstrual syndrome (P.M.S.) P.M.S. is a combination of physical and emotional symptoms that occur before menstruation and disappear or decrease to minimal levels after menstruation. Approximately 90 per cent of all women experience some

type of physical or psychological change during the week prior to menstruation. It is the timing of these symptoms that will help you distinguish if you are experiencing P.M.S. Do your cravings and mood swings occur shortly be- * fore your period (approximately seven to 10 days)? Are they accompanied by other symptoms such as headache, breast swelling, bloating, backaches, anxiety, depression or nervous tension? Although there is no cure for P.M.S. experts do recommend several ways to alleviate the symptoms. Recognising your personal symptoms and being prepared for their onset is the first step. Individuals who experience P.M.S. are encouraged to chart their symptoms for three to four months. Based on the information they record, they can plan ahead for future bouts of P.M.S. Adjusting your eating habits and diet can also help. Lowering your sodium intake one to two weeks before your period will help reduce bloating and water retention. Ext perts also suggest increasing your consumption of

complex carbohydrates (whole grains, fresh fruits and vegetables), and decrasing the amount of fat, sugar, red meat, alcohol and tobacco you use during this .time. And you’re already on the right track in terms of exercise. Studies have shown that exercise relieves P.M.S. symptoms for many women. Exercise can alleviate tension and depression and may successfully tone

down your mood swings. I suggest that you check the timing of your cravings, fatigue and mood swings. If they coincide with your menstrual cycle, you can be fairly certain that P.M.S. is he cause, not overtraining. If there is no connection with your period, then try reducing the frequency or duration of your workouts to see if that helps.

Either way it’s important to continue with a regular aerobic exercise programme. Here’s a good, light cardiovascular routine to “More Than Physical” by Bananarama. Left: Keeping your weight on your right foot, touch your left on the floor behind you at a slight angle to your right. Bend both of your knees slightly and extend your arms downward in front

of your torso crossing them at your wrists. Right: Step outward to your left, placing your left foot parallel with your right. Straighten your knees as you extend your arms directly to your sides. Reverse the movements to the opposite side, touching your right foot behind your left, and stepping out to your right side. Continue by alternating sides.

— Copyright Jazzercise.