Exercise helps to improve PMS-PMDD symptoms

A number of studies recommend exercise as a way to relieve PMS symptoms.

Exercise is a great way to not only increase aerobic conditioning of the body (especially the lungs) and improve muscle tone, it is also a beneficial technique to use to help alleviate PMS symptoms, prevent worsening of symptoms and reduce likelihood of severe symptoms in the future.

Studies evaluated whether strength training (or resistance training) vs aerobic training exercises for women with PMS and while both types of exercise are very beneficial and improve symptoms of PMS, it seems that aerobic exercise helps to improve symptoms a lot more than strength training alone.

One study also evaluated whether a high intensity training regime or lower intensity one was more beneficial for reducing PMS and managing mood and other symptoms of PMS. The study found that low impact training was better for managing the mood problems of PMS, whereas high intensity training made mood problems associated with PMS worse.

One study which reviewed previous studies on the efficacy of exercise on PMS symptoms found that while exercise did help to reduce PMS symptoms, more stringent and larger studies needed to be done in order to confirm the studies results. While this is a good idea, it does seem, from the studies conducted so far, that exercise, especially regular aerobic is necessary to ensure PMS symptoms are reduced.

Resources

• Cockerill IM, Nevill AM, Byrne NC. Mood, mileage and the menstrual cycle. Br J Sports Med. 1992 Sep;26(3):145-50. Accessed 26 July 2010
• Daley A. Exercise and premenstrual symptomatology: a comprehensive review. J Womens Health (Larchmt). 2009 Jun;18(6):895-9
• Daley A. The role of exercise in the treatment of menstrual disorders: the evidence. Br J Gen Pract. 2009 Apr;59(561):241-2. Accessed 26 July 2010
• Dickerson LM, Mazyck PJ, Hunter MH. Premenstrual syndrome. Am Fam Physician. 2003 Apr 15;67(8):1743-52. Accessed 26 July 2010
• Steege JF, Blumenthal JA. The effects of aerobic exercise on premenstrual symptoms in middle-aged women: A preliminary study. Journal of Psychosomatic Research, Volume 37, Issue 2, February 1993, Pages 127-133

More exercise and massage every day

I have been massaging my legs quite diligently the last two days (since my periods ended), for about five minutes each leg, about twice a day. The massage I have been giving my legs has been over my clothes and it's more of a rub-down, vibrational one, where I do a motion with the sides of my palms vertically down on my legs, all over. This has the effect of stimulating the circulatory and lymphatic systems to function better.

I have also been doing quite a lot of leg exercises and leg stretches, but I have also been doing other exercises and stretches for other parts of the body too, because any exercise program should include your whole body (or at least certain parts on certain days, but all the body to be exercised throughout the week).

I have been trying to make sure I massage my legs as they seem to feel the worst effects of the fluid retention when I get my periods and also prior during PMS, so I'll have to monitor my progress when I get into PMS mode and when menstruation starts to see if this has any effect.

Some detoxification

I have decided to start detoxifying the fat around my thighs and behind (where most women have some fat deposits) by using a hand-held massage unit. Basically I use it for about 10 minutes on each leg (front and back), massaging every bit of my upper and lower legs:

• from the top of my foot to the point where my leg joins my torso and
  
• at the back, from the ankle to the start of the lower back
  

I make sure I massage every part of my legs really well and always massage upwards, towards the heart.

This has the effect of stimulating the lymphatic system to remove any toxins that have built up in the fat cells (as that is where they are stored) and detoxify them through the liver and excrete all toxins through the urine.

If there is too much oestrogen stored in the liver (which is also a problem for many women with PMS and PMDD), this massage stimulation should help to get rid of that in a safe and effective manner too.

The great thing about this massage I am giving myself, is that it not only stimulates the lymphatic system, it also stimulates the circulatory system and ensures that my circulation is working properly in my legs. By increasing circulation (especially since mine is not exactly great in my legs - they are always cold) and increasing lymphatic draining, it means I am increasing the the rate of toxin removal from my system and ensuring that my veins and arteries (and capillaries) are working properly. It also means that I will be at less risk for varicose veins, which are a problem for a lot of women, older women especially, but also for younger women too.

I know this massage therapy I have embarked upon is working, because a little time after I have completed the massage, I need to pass some urine, even though I have not had any liquids to drink in the intervening time after the massage. This is a really good sign. It means that the massage therapy is working exactly as I have described above.

I will gradually increase the amount I massage my legs each day - I started with 5 minutes each leg and now I am at 10 minutes each leg.

I aim to make it about 30 minutes each leg, which I shall continue for about 30 days at that length of time (each day).

After this, I will reduce it to 30 minutes every two days.

I will gradually taper it off to about 15 minutes each leg about once a week or once every two weeks.

I hope this is another item of assistance not just for PMS, but also for my good health!