Menstrual Cycles: What Really Happens in Those 28 Days!

Menstruation: An informative Guide

Menstrual Cycles: What Really Happens in those 28 Days!

Have you ever wondered about the connection between your body's 28 day cycle and the cycle of the moon? Here's the theory. In the days before electricity, women's bodies were influenced by the amount of moonlight we saw. Just as sunlight and moonlight affect plants and animals, our hormones were triggered by levels of moonlight. And, all women cycled together. Today, with artificial light everywhere, day and night, our cycles no longer correspond to the moon. This article is dedicated to exploring menses: fact and fiction, then and now.

The philosophic foundation of the Feminist Women's Health Center is "Knowledge is Power." We believe when women have complete, unbiased information, they are empowered to make their own decisions leading to healthy whole lives. An important role of the FWHC is to provide information, resources for additional information, and give an analysis of the information we present. Here we describe a typical 28 day menstrual cycle and we begin to challenge the dominant American cultural assumptions about menses.

Consider for a moment all you've heard about menstruation. Who first told you? What did they call it? How is menstruation viewed by your culture? What taboos have influenced you? How does your partner feel about your period? What impact has advertising had on your knowledge and attitude? What is the motivation of the advertiser? Is your experience different now compared to earlier in your life?

First we'll discuss the basic biology of menstruation, then we'll look at ancient traditions.

Basic Biology: the cycle begins Did you know that when a baby girl is born, she has all the eggs her body will ever use, and many more, perhaps as many as 450,000? They are stored in her ovaries, each inside its own sac called a follicle. As she matures into puberty, her body begins producing various hormones that cause the eggs to mature. This is the beginning of her first cycle; it's a cycle that will repeat throughout her life until the end of menopause. Let's start with the hypothalamus. The hypothalamus is a gland in the brain responsible for regulating the body's thirst, hunger, sleep patterns, libido and endocrine functions. It releases the chemical messenger Follicle Stimulating Hormone Releasing Factor (FSH- RF) to tell the pituitary, another gland in the brain, to do its job. The pituitary then secretes Follicle Stimulating Hormone (FSH) and a little Leutenizing Hormone (LH) into the bloodstream which cause the follicles to begin to mature.

The maturing follicles then release another hormone, estrogen. As the follicles ripen over a period of about seven days, they secrete more and more estrogen into the bloodstream. Estrogen causes the lining of the uterus to thicken. It causes the cervical mucous to change. When the estrogen level reaches a certain point it causes the hypothalmus to release Leutenizing Hormone Releasing Factor (LH-RF) causing the pituitary to release a large amount of Leutenizing Hormone (LH). This surge of LH triggers the one most mature follicle to burst open and release an egg. This is called ovulation. [Many birth control pills work by blocking this LH surge, thus inhibiting the release of an egg.]

Ovulation

As ovulation approaches, the blood supply to the ovary increases and the ligaments contract, pulling the ovary closer to the Fallopian tube, allowing the egg, once released, to find its way into the tube. Just before ovulation, a woman's cervix secretes an abundance of clear "fertile mucous" which is characteristically stretchy. Fertile mucous helps facilitate the sperm's movement toward the egg. Some women use daily mucous monitoring to determine when they are most likely to become pregnant. Mid cycle, some women also experience cramping or other sensations. Basal body temperature rises right after ovulation and stays higher by about .4 degrees F until a few days before the next period.

Inside the Fallopian tube, the egg is carried along by tiny, hairlike projections, called "cilia" toward the uterus. Fertilization occurs if sperm are present as the live egg reaches the uterus. [A tubal pregnancy (ectopic pregnancy) is the rare situation where the egg is fertilized inside the tube. It is a dangerous life-threatening situation. If an fertilized egg begins to develop into an embryo inside the tube it will rupture the tube causing internal bleeding. Surgery is required if the tube ruptures. If the pregnancy is discovered before the tube ruptures, medication (Methotrexate) can be used to stop the development of the embryo.] A woman can use a speculum to monitor her own ovulation and use this information to avoid or encourage a pregnancy. This is the all- natural fertility awareness method (FAM) of family planning.

Uterine Changes

Between midcycle and menstruation, the follicle from which the egg burst becomes the corpus luteum (yellow body). As it heals, it produces the hormones estrogen and, in larger amounts, progesterone which is necessary for the maintenance of a pregnancy. [RU-486 works by blocking progesterone production.] In the later stages of healing, if the uterus is not pregnant, the follicle turns white and is called the corpus albicans.

Estrogen and progesterone are sometimes called "female" hormones, but both men and women have them, just in different concentrations.

Progesterone causes the surface of the uterine lining, the endometrium, to become covered with mucous, secreted from glands within the lining itself. If fertilization and implantation do not occur, the spiral arteries of the lining close off, stopping blood flow to the surface of the lining. The blood pools into "venous lakes" which, once full, burst and, with the endometrial lining, form the menstrual flow. Most periods last 4 to 8 days but this length varies over the course of a lifetime.

Bleeding - A New Theory

Some researchers view menses as the natural monthly cleansing of the uterus and vagina of sperm and bacteria they carried.

Cramps and Other Sensations

Women can experience a variety of sensations before, during or after their menses. Common complaints include backache, pain in the inner thighs, bloating, nausea, diarrhea, constipation, headaches, breast tenderness, irritability, and other mood changes. Women also experience positive sensations such as relief, release, euphoria, new beginning, invigoration, connection with nature, creative energy, exhilaration, increased sex drive and more intense orgasms.

Uterine cramping is one of the most common uncomfortable sensations women may have during menstruation. There are two kinds of cramping. Spasmodic cramping is probably caused by prostaglandins, chemicals that affect muscle tension. Some prostaglandins cause relaxation, and some cause constriction. A diet high in linoleic and liblenic acids, found in vegetables and fish, increases the prostaglandins for aiding muscle relaxation.

Congestive cramping causes the body to retain fluids and salt. To counter congestive cramping, avoid wheat and dairy products, alcohol, caffeine, and refined sugar.

Natural options to alleviate cramping:

 Increase exercise. This will improve blood and oxygen circulation throughout the body, including the pelvis.

 Try not using tampons. Many women find tampons increase cramping. Don't select an IUD (intrauterine device) as your birth control method.

 Avoid red meat, refined sugars, milk, and fatty foods.

 Eat lots of fresh vegetables, whole grains (especially if you experience constipation or indigestion), nuts, seeds and fruit.

 Avoid caffeine. It constricts blood vessels and increases tension.

 Meditate, get a massage.

 Have an orgasm (alone or with a partner).

 Drink ginger root tea (especially if you experience fatigue).

 Put cayenne pepper on food. It is a vasodilator and improves circulation.

 Breathe deeply, relax, notice where you hold tension in your body and let it go.

 Ovarian Kung Fu alleviates or even eliminates menstrual cramps and PMS, it also ensures smooth transition through menopause

 Take time for yourself!

Anecdotal information suggests eliminating Nutra-Sweet from the diet will significantly relieve menstrual cramps. If you drink sugar-free sodas or other forms of Nutra-Sweet, try eliminating them completely for two months and see what happens.

Lifestyle The hormones in our bodies are especially sensitive to diet and nutrition. PMS and menstrual cramping are not diseases, but rather, symptoms of poor nutrition.

Premenstrual Syndrome or PMS

PMS has been known by women for many many years. However, within the past 30 or so years, pharmaceutical companies have targeted and created a market to treat this normal part of a woman's cycle as a disease. These companies then benefit from the sale of drugs and treatments.

Premenstrual syndrome refers to the collection of symptoms or sensations women experience as a result of high hormone levels before, and sometimes during, their periods.

One type of PMS is characterized by anxiety, irritability and mood swings. These feelings are usually relieved with the onset of bleeding. Most likely, this type relates to the balance between estrogen and progesterone. If estrogen predominates, anxiety occurs. If there's more progesterone, depression may be a complaint.

Sugar craving, fatigue and headaches signify a different type of PMS. In addition to sugar, women may crave chocolate, white bread, white rice, pastries, and noodles. These food cravings may be caused by the increased responsiveness to insulin related to increased hormone levels before menstruation. In this circumstance, women may experience symptoms of low blood sugar; their brains are signaling a need for fuel. A consistent diet that includes complex carbohydrates will provide a steady flow of energy to the brain and counter the ups and downs of blood sugar variations.

Menstrual Myths

 Every woman's cycle is or should be 28 days long.

 Every woman will or should bleed every month.

 Every woman will or should ovulate every cycle.

 If a woman bleeds, she is not pregnant.

 A woman cannot ovulate or get pregnant while she is menstruating.

The above statements are myths. Every woman is different. It's true that most women will have cycles that are around 28 days. But, a woman can be healthy and normal and have just 3 or 4 cycles a year. [However, while variations might be healthy and normal, they could also be a sign of a serious underlying problem. For example, a recent news article suggested that irregular menstrual cycles may predict Type 2 Diabetes.]

Ovulation occurs about 14-16 days before women have their period (not 14 days after the start of their period). The second half of the cycle, ovulation to menstruation, is fairly consistently the same length, but the first part changes from person to person and from cycle to cycle. In rare cases, a women may ovulate twice in a month, once from each ovary.

Conception/Fertilization of an egg, can only occur after ovulation. The egg stays alive for about 24 hours once released from the ovary. Sperm can stay alive inside a woman's body for 3-4 days, but possibly as long as 6-7 days. If a couple has intercourse before or after ovulation occurs, they can get pregnant, since the live sperm are already inside the woman's body when ovulation occurs. Thus a woman can become pregnant from intercourse for about 7-10 days in the middle of her cycle. (See Fertility Awareness for a complete description of visible signs of ovulation.)

Fertility Awareness is a birth control method where women monitor their cycles daily to identify ovulation. They are learning to predict ovulation to prevent or encourage pregnancy. It requires training and diligent record keeping.

From our work providing abortion services, we know that some women can be pregnant and continue to have periods at the same time. We also know of cases where women have gotten pregnant during their menstrual period.

Menopause

Technically menopause is the last menstrual flow of a woman's life and the climacteric is period of time preceding and following this event. In general usage, menopause refers to the whole process. For most women, menopause occurs between the ages of forty and sixty and takes place over a period from 6 months to three years.

The menstrual cycle usually goes through many changes, some slow and some sudden, before stopping altogether. A woman's periods may become erratic, closer together, or further apart. She may skip a period or two, or have spotting at other times in her cycle. A common experience is loss of large amounts of blood with a period and passage of large clots. When a woman nears the cessation of her periods, she may not ovulate for one cycle or several cycles. In this case, the endometrium doesn't receive the chemical message to stop thickening. It grows and grows until its heavy bulk causes a heavy flow.

Signals of menopause include hot flashes or flushes, changes in sleep patterns, headaches or migraines, high energy, high creativity, and/or mood changes. As with PMS, some of these symptoms are hormone imbalances caused by poor nutrition.

Did You Know?

 Women lose between 20 and 80 cc's (1-2 ounces) of blood during a normal period.

 One in six fertilized eggs naturally results in miscarriage, some of which are reabsorbed by the body and the woman is not aware she's been pregnant.

 The length of a woman's menstrual cycle (the number of days from the first day of one period to the first day of the next) is determined by the number of days it takes her ovary to release an egg. Once an egg is released, it is about 14 days until menstruation, for nearly all women.

Alternatives for Handling Menstrual Flow

1. Chlorine-free biodegradable 100% cotton tampons recently hit the market in response to environmentally conscious feminists. Studies have shown that organochlorines can be linked to cancer. Women using chlorine-free tampons are not putting chlorine into their bodies, nor are they supporting an industry which produces enormous volumes of industrial waste containing chlorine. If your regular pad or tampon isn't chlorine-free, write and urge them to make 100% cotton pads and tampons without chlorine.

2. Natural sponges from the ocean (not cellulose) are used by some women. They are dampened then inserted directly into the vagina. When full, they are removed, washed with water, and reused. Washable reusable cloth pads are also available.

3. The menstrual cap is another reusable alternative. It is similar to the cervical cap, but worn near the vaginal opening in the same place as a tampon. When full, it is simply removed, washed and reinserted. A cervical cap has also been used successfully in this manner.

4. The Keeper - a specially made reusable device for catching monthly flow.

5. Cloth (washable) pads - this is what most women around the word have always used.

Women are reclaiming the products we use to deal with menstruation. Check out these wonderful new small woman-owned companies and their products.

 LunaPads International

 Eco-Logique.com

 Glad Rags

 Pandora Pads

 Jade and Pearl

 Feminine Options

To learn more about YOUR OWN cycle, keep a journal or calendar and make note of how you feel, emotionally and physically, thoughts about yourself, your body, your relationships with other cycling women.

Moon Time

Throughout all cultures, the magic of creation resides in the blood women gave forth in apparent harmony with the moon, and which sometimes stayed inside to create a baby. This blood was regarded with reverence: it had mysterious magical powers, was inexplicably shed without pain, and was wholly foreign to male experience. Early menstrual rites were perhaps the first expression of human culture.

Native American (Lakota):

"Follow your Grandmother Moon. Her illuminating cycles will transform your spirit." Begin with the Grandmother Moon at her brightest and most open. This is a time of outward activity and high energy. Sleep where the moonlight touches you. Walk outside where there are no artificial lights. Feel joy and creativity. As the Grandmother begins to cover her face, begin to withdraw into a quieter, less social place. Move to that inward place that is more about "being" than "doing." In the dark of the moon, when bleeding, the veil between you and the Great Mystery is the thinnest. Be receptive to visions, insights, intuitions. Go to a quiet separate place such as a Moon Lodge. Later, come out of the dark, a woman with a cleansed body. As the moon returns, come back out into the world, carrying your vision.

Customs and Traditions

 Indians of South American said all humans were made of "moon blood" in the beginning.

 In Mesopotamia, the Great Goddess created people out of clay and infused them with her blood of life. She taught women to form clay dolls and smear them with menstrual blood. Adam translates as bloody clay.

 In Hindu theory, as the Great Mother created the earth, solid matter coalesced into a clot with a crust. Women use this same method to produce new life.

 The Greeks believed the wisdom of man or god was centered in his blood which came from his mother.

 Egyptian pharaohs became divine by ingesting the blood of Isis called sa. Its hieroglyphic sign was the same as the sign of the vulva, a yonic loop like the one on the ankh.

 From the 8th to the 11th centuries, Christian churches refused communion to menstruating women.

 In ancient societies, menstrual blood carried authority, transmitting lineage of the clan or tribe.

 Among the Ashanti, girl children are more prized than boys because a girl is the carrier of the blood.

 Chinese sages called menstrual blood the essence of Mother Earth, the yin principle giving life to all things.

 Some African tribes believed that menstrual blood kept in a covered pot for nine months had the power to turn itself into a baby.

 Easter eggs, classic womb-symbols, were dyed red and laid on graves to strengthen the dead.

 A born-again ceremony from Australia showed the Aborigines linked rebirth with blood of the womb.  Post-menopausal women were often the wisest because they retained their "wise blood." In the 17th century these old women were constantly persecuted for witch craft because their menstrual blood remained in their veins.

Calendars:

The Roman Goddess of measurement, numbers, calendars, and record-keeping; derived from the Moon-goddess as the inventor of numerical systems; measurer of time.

It has been shown that calendar consciousness developed first in women because their natural body rhythms corresponded to observations of the moon. Chinese women established a lunar calendar 3000 years ago. Mayan women understood the great Maya calendar was based on menstrual cycles. Romans called the calculation of time menstruation, meaning knowledge of the menses. In Gaelic, menstruation and calendar are the same word.

The lunar calendar's thirteen 28-day months had four 7-day weeks, marking the new, waxing, full, and waning moons. Thirteen months is 364 days. Pagan traditions describe an annual cycle as a 13 months and a day. Even today, Easter is the first Sunday after the first full moon after the spring equinox. The 13 month calendar also led to pagan reverence for the number 13 and the Christian attempts to demolish it. Generally, the ancient symbols of matriarchy were the night, moon and 13. Patriarchy (under Christianity) honored the day, the sun and 12.

Resources

Menopausal Years: The Wise Woman Way by Susan S. Weed

PMS Self-Help Book and Menstrual Cramps by Susan M. Lark, MD

A New View of a Woman's Body by the Federation of FWHCs

Our Bodies Ourselves by the Boston Women's Health Book Collective

Buffalo Woman Comes Singing by Brooke Medicine Eagle

The Woman's Encyclopedia of Myths and Secrets by Roberta G. Walker Blood, Bread and Roses by Judy Grahn

The Garden of Fertility: A Guide to Charting your Fertility Signals to Prevent or Achieve Pregnancy -- Naturally -- and to Gauge your Reproductive Health by Katie Singer. This book, published in 2004, describes the changes a woman experiences throughout the menstrual cycle; how to chart your fertility signals (the waking temperature and cervical fluid); how to determine, by fertility charts, when you are fertile and not fertile; how to practice natural birth control that is virtually as effective as the Pill; and when to time intercourse if you want to conceive. It explains how to identify, by your fertility charts, whether you're ovulating, indicating a propensity for thyroid problems, poly-cystic ovarian syndrome, or miscarriage. It tells how to establish and identify unambiguous infertility while breastfeeding, and how to identify that ovulatory cycles are resuming. See www.GardenofFertility.com and www.KatieSinger.com.

Links

 GardenofFertility.com includes several articles about Fertility Awareness, fabulous photos that show the changes the cervix goes through during a menstrual cycle unless a woman's on the Pill, fertility charts that can be downloaded at no charge, and more.

 Society for Menstrual Cycle Research - a nonprofit organization and multidisciplinary group of women pioneers in understanding the centrality of menstrual cycle research to women's health.

 Birth Control Handbook - offers an excellent and thorough explanation of the menstrual cycle and how each birth control method works to prevent pregnancy.

 Menstruation - connecting heart, mind, body and spirit - Menstruation is an Art because if we are living our cycles and tapping into the gifts, power and responsibilities of being authentically Feminine, then we are tapping into an ever- changing, never-ending source of creativity.

 Museum of Menstruation - Herstory of menstruation, menstrual pad alternatives, and selected women's health topics.

 Lunar Calendars from Snake and Snake

 Red Moon Rising 'Web Sight'

 Natural Cotton Menstrual Pads - called Comfy Cloth Mama Pad from www.mamasplace.biz

 Organic Tampons

 Fertility Awareness Method of Birth Control (FAM).  Tools for Self Exam - use your own speculum, mirror and flashlight.

 PCOS Today is a new e-zine created specifically for women, of

child-bearing age, who deal with PCOS (Polycystic Ovarian Syndrome) on a daily basis.

 Menstrual Supression - do women need to have a period?

 NoPeriod.com - information about using birth control pills to not ever have a period.

 Moonsurfing.com - containing MoonLodge, a place for you to exchange ideas

 First Moon: Passage to Womanhood Ceremony - a kit to help you celebrate your very first period.

 Weaving the Red Web - educating women and girls about the positive aspects of menarche, menstruation and menopause.

 PCOS - PolyCystic Ovary Syndrome - connect with others and learn more through this international support association by and for women with PCOS.

______Menstruation refers to the periodic vaginal discharge of blood and bodily cells that are shed from the lining of a woman's uterus. Menstruation begins at puberty and marks the onset of a woman's capacity to bear children, although other health factors may limit this capacity. Menstruation usually begins between 10 and 16 years of age, depending on a variety of factors, including the young woman's general health, nutritional status, and body weight relative to height.

Menstruation continues approximately once a month until a woman is about 45 to 50 years of age, again depending on health and other influences. The end of a woman's ability to menstruate is called menopause and it marks the completion of a woman's childbearing years.

Length of the Menstrual Cycle The average length of the menstrual cycle is 28 days, but ranges from 21 to 40 days. The length of the cycle may also vary for a woman during different phases of life, and even from one month to the next depending on a variety of factors, including the woman's physical, emotional, and nutritional health.

Menstruation is part of the regular process that prepares a woman's body each month for pregnancy. This cycle involves several phases that are controlled by the interactions of hormones secreted by the hypothalamus, anterior pituitary gland, and ovaries.

At the beginning of the cycle, the cell lining of the uterus begins to develop and thicken. This lining will serve as the anchor for the developing fetus if the woman is impregnated. Hormones signal an ovum or egg in the ovary to begin developing. Soon, an ovum is released from the woman's ovary and begins to move through the Fallopian tube toward the uterus.

If the ovum is not fertilized by a sperm during the course of vaginal intercourse (or through artificial insemination), however, the lining of the uterus separates from the uterine wall and begins to decompose. The blood system washes the lining away and it and the blood are discharged through the woman's vagina.

The period of discharge or bleeding, known as the menstrual period (or just "period"), lasts from three to seven days. If a woman becomes pregnant, her monthly menstruation ceases for the duration of the pregnancy. Consequently, missing a menstrual period is a likely although not a definitive sign that a woman is pregnant. Pregnancy can be confirmed with a simple blood test.

First Menstruation — A Potentially Upsetting Time for Girls Unless a girl has been prepared for the onset of menstruation, this can be an upsetting time. Girls who are ignorant of their body and normal reproductive processes may assume that menstruation is evidence of a disease or even a punishment for misbehavior. Girls who are not taught to think of menstruation as a normal body function may experience considerable shame and a feeling of being unclean during their first menstruation. Even when menstruation is finally recognized as a normal process, feelings of uncleanliness may linger well into adulthood. In recent years, however, better education about anatomy and physiology has led to acceptance of menstruation. In fact, many women have come to view menstruation with pride as a distinctly female process. Some families even have a private celebration to honor the maturation of the young woman. Symptoms of Menstruation Discomfort Nonetheless, many women experience physical discomfort several days before their menstrual period. About half of all women suffer from dysmenorrhea, which is a painful menstruation. This is especially common during the early adult years. Symptoms of menstrual discomfort may include tenderness of the breasts, sore nipples, retaining fluid (bloating), and irritability.

Some women experience quite intense discomfort, including cramps caused by contractions of the smooth muscles of the uterus, headaches, Mittelschmertz or pain in the midsection, nervousness, fatigue, stuffy nose, and crying spells.

Premenstrual Syndrome In its most severe form, often involving depression and anger, this condition is known as premenstrual syndrome or PMS, and may require medical attention.

In several court cases in Great Britain and France, attorneys have used the occurrence of PMS to successfully argue for diminished capacity during the commission of violent crimes. While in the past, PMS was dismissed as a psychosomatic condition, and continues to be the subject of derisive humor, today it is recognized as having organic causes. Several medications have been developed to treat the symptoms of PMS.

Menstruation Failure — Amenorrhea Some women experience a condition known as amenorrhea, or failure to menstruate over a protracted period of time. This condition can be caused by various factors including stress, rapid weight loss, regular strenuous exercise, or illness. Conversely, some women experience excessive menstrual flow, a condition known as menorrhagia. Not only may the flow of blood be particularly heavy, but it may extend for a longer than normal period.

Attitudes toward menstruation vary widely from society to society and even within a particular society. Many societies view women as contaminated or polluted during menstruation and seclude them from the community based on the fear that everything they touch will be polluted. In such settings, there may be diverse derogatory euphemisms to refer to menstruation.

In U.S. society, examples of the latter include "the curse" and being "on the rag." Menstruation is one of the justifications that has been offered for denying women access to clerical roles in some religions. Cleansing rituals at the end of menstruation are prescribed in a number of societies. However, other societies treat menstruation as a natural or normal bodily function and do not punish or restrict women during their menstrual period.

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Menarche and the Teenage Menstrual Cycle Menarche is a girl's first menstrual cycle. A first period usually happens after several years of pubic hair growth, breast development, and rapid growth known as a "growth spurt." Menarche most commonly happens sometime between ages 11 and 14. 7

The first menstrual cycles are usually light and unpredictable. During the first 2 years, a typical teenage menstrual cycle can be anywhere from 21 to 42 days long. About 2 out of 3 girls have a regular pattern of menstrual periods within 2 years of menarche. 5

Long, heavy periods are fairly common during the teen years. The hormone (endocrine) system is still maturing, and progesterone levels aren't always high enough during regular cycles to help the uterine lining (endometrium) break down. When the endometrium has built up for too long, heavy menstrual bleeding follows. This type of bleeding usually gets better on its own, without treatment. However, see a health professional for menstrual bleeding that lasts longer than 7 days or for cycles that are shorter than 21 days or longer than 42 days. For more information, see the topic Dysfunctional Uterine Bleeding.

For teens Ask your mom, a health professional, or a woman you trust for advice on using feminine products, such as tampons or pads, when you have menstrual bleeding. Always keep a pad or tampon handy in your purse or backpack.

Tampons fit inside your vagina and are good to use when swimming or doing other physical activities. Pads have adhesive strips on them that stick to your underwear. Be sure to change tampons or pads regularly. Having a period won't prevent you from doing any of the activities you normally do, and no one will be able to tell when you're having one.

If you have cramps with your period, you can get some relief with regular exercise, a heating pad, a warm bath, and nonsteroidal anti- inflammatory drugs (NSAIDs) such as ibuprofen, ketoprofen, or naproxen. An NSAID is likely to make regular cramps go away completely. (If you are younger than 20, do not take aspirin. Aspirin increases the risk of Reye's syndrome, a disease that affects the brain and liver.) If these treatments don't help, talk to your doctor about prescription medicines. TEACHING DAUGHTER

Teaching your daughter The Joys of being female is an experience, to say the least. With sons, it can be easier, as the process is slower, and there isn't anything they really have to do immediately. Not that I'm saying they should be ignored, they do need to know what is going on when their voice starts changing, they start seeing pubic hair, etc. This can be taken care of with some good communication between you and your son. A daughter, however, needs a lot more practical information and a little spoiling. 'In a study published in the Winter 1995 issue of the journal Adolescence, researchers asked 157 ninth-grade girls about the best ways to prepare for menarche. Thirty-five percent of the girls asked adults to offer "support and reassurance" and 34 percent asked for "knowledge about menstrual hygiene." Only 17 percent called on adults to offer facts about menstrual biology. ' -- Preparing Girls for Menstruation from Children's Healthwatch, The Mayo Clinic.

At the onset of puberty, our daughters have special needs, and we have to be aware of them. They are excited, scared, and wondering about The Big Day, the day they get their period for the first time, what I have termed as Woman's Day with my teens. We need to get them ready and help them through this time in their lives.

Usually schools will talk about this in health, or with a visit from the nurse in your child's classroom, somewhere around 4th grade. Generally, this is where girls get their first contact with the word "menstruation". They will have questions, although they may be hesitant to ask them. Do your best to bring these questions out and answer them truthfully. If they ask 'How much blood?', tell them. This is not the time to shuffle by with phrases like, 'Oh, not that much, honey.' The truth is that there is more blood then if you cut yourself. Saying this may scare them a bit, but think of how scared they would be if you didn't tell them. If you stutter, it's ok. There is no script!

I also suggest a preparation gift from you. I know the schools give them pamphlets, and samples of stuff, but a gift from you will mean 100% more to them. I actually put together two gifts, one for preparing and one for Woman's Day, I have a link to what I give them below.

Prepare Yourself Too!!!

Ok, sit down, take a deep breath, and count back from 10. Your daughter is no longer a child, she is growning up, this was unavoidable since the day the doctor smacked her and said, "It's a Girl!" Just think of all the good things that can come out of this, you can start borrowing her clothes soon, LOL, ok, maybe not!

In all seriousness, there is nothing that will make you feel your age more than a growing child. Having a daughter who is starting their menstral cycle is a huge blow. Take some time to sort out your feelings. Have a good cry, and pamper yourself too.

When the Big Day arrives and your daughter walks up to you and says, "Mom, I got my period." Give her a hug, tell her you love her, and ask her if she is feeling ok, ie. does she want tylenol? Sometimes we get so caught up in the fact that this is the first time, happy that she is growing up, sad that she is no longer a child, we just plain forget that she might not be feeling very well.

Now is the time for the Woman's Day gift. This gift has two parts, one comes in a box, the other from you. I have an example for what I give in the box in a link below. The second part is your time. Let her choose what she wants to do, but make some time for her, only her, asap.

Menarche

Your first menstrual period is called menarche. It usually happens around age 12 but may start as early as age 9. Menarche is a sign you are growing up and becoming a woman. Along with starting your period, your body is changing. You've begun to develop breasts, pubic hair, and underarm hair, and your hips have begun to widen. Menarche also means that if you have sex, you can get pregnant. You can even get pregnant in the month before your first period starts.

Starting your period In the days before you start your period you may feel tense or emotional. You may gain water weight and feel bloated. You may have pain (cramps) in your abdomen, back, or legs that lasts a few hours or more. Your breasts may be tender, and your face may break out.

When you start your period, you'll notice a spot of blood on your underwear or when you use the bathroom. The flow of blood from your vagina is usually light at first and may get heavier for a few days before tapering off. The blood may be a brownish color at first and then turn brighter red. Your period will usually last 3 to 7 days each month.

Ask your mom, a health professional, or a woman you trust for advice on using feminine products for the bleeding, such as tampons or pads. Tampons fit inside your vagina and are good to use when swimming or doing other physical activities. Pads have adhesive strips on them that stick to your underwear, and you'll need to change them regularly. Having a period won't prevent you from doing any of the activities you normally do, and no one will be able to tell when you're having one.

If you have cramps with your period, regular exercise, a heating pad, a warm bath, and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, ketoprofen, and naproxen may help. If you are younger than 20, do not take aspirin. Aspirin increases the risk of Reye's syndrome, a disease that affects the brain and liver. If these treatments don't help, talk to your doctor about prescription medications.

Your menstrual cycle Your period is part of your menstrual cycle—the time from the first day of your period to the first day of the next period. A normal menstrual cycle can be anywhere from 21 days to more than 35 days, but most girls have a period every 25 to 30 days.

For the first year or two, your cycle may not be regular, and you may not have a period sometimes. If you are underweight because of dieting or exercise, have a lot of stress in your life, or are overweight, your periods may be hard to predict.

Your menstrual cycle makes it possible for you to get pregnant. Sometime around the middle of each cycle you will ovulate, which means one of your ovaries has released an egg. You may have a slight discharge from your vagina or some spotting of blood when you ovulate.

You are most likely to get pregnant on the day of ovulation and the five days before it, but it is very hard to predict which day you will ovulate. If you have sexual intercourse during this time, sperm from a boy's penis can fertilize the egg.

Once an egg is fertilized, it attaches itself to the uterus, a hollow pear- shaped organ in your lower abdomen. Within the uterus is a lining of tissue and blood that acts like a nest for the fertilized egg, but if the egg is not fertilized, the lining is shed. Shedding this lining of tissue and blood is your period.

Keep a calendar and mark the day you start your period each month. This can help you predict when you'll have your next period and is also useful when talking to your doctor.

Pregnancy facts You should assume you can get pregnant any time of the month. The timing of ovulation is different for everyone, especially those who have periods that don't start at the same time every month.

Don't rely on your friends' advice about how and when you can get pregnant. Talk to a health professional—your doctor, school nurse, or nurse practitioner—and parents, if possible, for reliable information about preventing pregnancy and sexually transmitted diseases.

The following is a list of myths about sex and pregnancy:

Myth Truth

You can't get Getting pregnant has nothing to do with how many times pregnant the you have sex. If you are near the time of ovulation when first time you you have sexual intercourse, you can get pregnant. have sex.

If you have started your periods, you can get pregnant, You can't get even if your body is not mature enough to handle the pregnant if stress of pregnancy. Girls age 10 or 11, or even younger, you're very have gotten pregnant. You can also get pregnant in the young. month before you start your first period.

You can't get Position has nothing to do with getting pregnant. The pregnant if egg and sperm can move no matter what position your you have sex body is in. standing up.

You can't get Although the chance of getting pregnant at this time is pregnant if less for most women, if you have short cycles (less than you have sex 28 days) or irregular periods, you may be able to get during your pregnant if you have sex during your period. period.

You can't get If you have unprotected sex, you can get pregnant, pregnant if you have sex regardless of where you are. in a hot tub.

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Menstrual Cramps

A Common Painful Problem More than half of menstruating women have cramp-like pain during their periods. The medical term for menstrual pain is dysmenorrhea. Cramps are usually felt in the pelvic area and lower abdomen, but can radiate to the lower back or down the legs. "Many girls have cramps severe enough to keep them home from school," Rarick says. In fact, according to Danforth's Obstetrics and Gynecology, dysmenorrhea is the most frequent cause of absenteeism from school among younger women. Rarick says women seem to go through phases when cramps are severe, then get better for several years, and then maybe worsen again. She adds that most women find they have less menstrual pain after having children.

Mechanically, cramps are like labor pains. Just as the uterus contracts to open up the cervix (neck of the uterus) and push out a baby, it contracts to expel menstrual blood. Often, after several years of menstruating or after childbirth, the cervical opening enlarges. The uterus doesn't have to contract as much to discharge the menstrual flow, so there is less cramping. Menstrual pain may also come from the bleeding process itself. When the uterine lining separates from the wall, it releases chemicals called prostaglandins. Prostaglandins cause blood vessels to narrow, impeding the supply of oxygen to the uterus. Just as the pain of a heart attack comes from insufficient blood to the muscles of the heart, too little blood to the uterine muscle might cause the pain of menstrual cramps.

Menstrual pain can have other causes, although these are rare among teenagers. They include tumors, fallopian tube infection, and endometriosis, a condition in which fragments of the lining of the uterus become embedded elsewhere in the body

REFERENCE Click here for menstruation booklet for teenage girls the best place on the web to track your monthly cycle

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PRE-MENSTRUAL SYNDROME What Is PMS & PMDD?

There is almost as much controvery and confusion surrounding the cause and treatment of PMS and PMDD as there are symptoms, and no one theory is universally agreed upon. Theories explored and supported through The PMS Project® include a combination of hormone imbalance (progesterone deficiency, estrogen excess), biochemical factors, vitamin and mineral deficiency, prolactin excess, stress, nutrition and lifestyle factors. This section of the Understanding PMS web site is intended to answer the most common questions relating to PMS and PMDD. So just grab a mug of tea, sit back, relax, and read on. PMS and PMDD are defined by a series of physical and emotional symptoms that occur in the luteal phase of the menstrual cycle, which is the two week timeframe between ovulation and menstruation. The symptoms, duration and severity varies for each individual. Since its inception in 1996 The PMS Project has compiled over 150 specific symptoms of PMS. While no woman will exhibit all of these symptoms, many women experience a barrage of symptoms, both physical and emotional. The emotional symptoms are the most devastating and can have far-reaching repercussions. As for duration, ten days is typical for women with severe PMS or PMDD, while a smaller percentage of women report symptoms lasting approximately four days. The intensity is generally similar for both groups, however, women with the longer PMS cycle also exhibit increased symptom range.

In a recent segment of this research the most common symptoms recorded were: acne, anger, anxiety, bloating, breast pain, cramps, depression, dizziness, fatigue, headaches, heavy menstrual flow, hostility, insomnia, irritability, joint pain, mood swings, nausea, nervousness, night sweats, and tension. Comprehensive information on controlling these symptoms is found in The Best of Transition Edition. Transition... the passage into wellness Volume V features The PMS Program Guide to Herbals® for reducing these symptoms. The PMS Program Guide to Supplements® is featured in The Best of Transition. In other words, the 'comprehensive package' described on the Transition link provides everything you need to take control and take back your health and wellness. When I counsel women with PMS or PMDD I ask them to explain what finally drove them to seek help. The response I am looking for is: "I'm doing it for me, so I can be the best me, because I deserve it." That's rarely the reply I receive. Women need to understand that putting their health and well being first is not selfish. On the contrary, it is a selfless act. Only when you learn to care for yourself are you truly able to care for others.

PMDD versus PMS Many women believe that PMDD is a new and distinct illness. Not true. PMDD--in its most basic definition--is the most severe form of PMS. PMDD (premenstrual dysphoric disorder) is defined by a specific set of conditions and symptoms as described in The PMDD Handbook. A diagnosis of PMDD can be reached by following this testing and evaluation process. PMDD differs from PMS in that the symptoms (premenstrually) must create a marked impairment in your ability to function in everday situations including work, home, social and relationship interactions. In other words, the emotional symptoms of PMDD are significantly more pronounced than in the case of PMS. This research suggests that of the 80% of women who experience symptoms of PMS, approximately 20% of these women meet the diagnostic criteria for PMDD.

PMDD is a recent and provisional addition to the American Psychiatric Association's list of recognised mental illnesses. This categorization merely acts to stigmatize the condition and further alienate women affected. Many are reluctant to discuss PMDD with their doctor. Others fall prey to the recent mass marketing of a specific drug which promises effortless relief.

Don't expect to find treatment options and information readily available through your family doctor. Although this is changing, universal education concerning both PMS and PMDD have a long way to go. Search for a knowledgeable OB/GYN or doctor experienced in treating both PMS and PMDD. Doctors around the world currently use The PMDD Handbook and The Best of Transition to educate and treat patients. Feel free to refer your doctor to this web site. Be proactive. You are the guardian of your health. Ask questions. If you don't feel comfortable with the answers, seek help elsewhere.

PMDD has garnered much attention in recent months, primarily due to a pharmaceutical company's drug release, however, the motivation behind this is obvious (and is discussed in the pages of Transition.) The result of this slick marketing campaign is that most women who visit their doctor to discuss PMDD are simply given samples or prescriptions for this drug as their only treatment option.

If you believe you suffer from PMDD and would like to learn more without obtrusive, inconvenient procedures, The PMS Project has developed a comprehensive PMDD testing and evaluation process. This book contains everything necessary to chart, record and identify the symptoms and conditions required to confirm a clinical diagnosis of PMDD. You can complete and present this book to your doctor, use the information to help you gain a deeper understanding of the cyclical changes you experience, or use it as a starting point with The PMS Program. When used in conjunction with The Best of Transition... the passage into wellness book, you have enough information, guidance and support to put you on the path to health and harmony all month long. (For more information, click on the Transition button at the top or bottom of this section.)

Treatment Controversy An alarming percentage of medical practitioners treat PMS as a female anomaly which must be medicated to be silenced. This practice is not only disturbing, it is irresponsible. To understand the rationale you need consider that PMS is not covered in the medical curriculum; it is barely covered in gynecology textbooks. It receives no funding for independent research. (Pioneers in this field are self-driven.) Doctors interested in PMS information and research seek resources independently. Then along came PMDD and the confusion and uncertainty magnified. The medical profession views PMDD as unfamiliar territory -- yet drugs are routine treatment. Conclusive research conducted by The PMS Project© indicates that the common course of treatment--drugs such as Zoloft, Paxil, Prozac and Sarafem-- is ineffective. (Refer to the Prescription Drug section below.) The PMS Project does not stake claim to a magic elixir or instant fix. You will have to dismiss this notion if you are to have any success in controlling PMS and PMDD. We live in a society dominated by instant gratification and quick fixes; an age where people run to the doctor after a bad day at the office and get a prescription for Prozac. Well, there is no instant cure for PMS, no little pink pill to wash it all away. But there is a proven program to control and eliminate the symptoms of PMS and PMDD through a preventive and proactive approach -- The PMS Program.

If you are ready to take control and make the necessary nutritional and lifestyle changes, The PMS Program© will show you how to control the symptoms of PMS and PMDD -- naturally. This proven program is featured exclusively in the publication series, Transition... the passage into wellness. (Click on Transition button found at the top and bottom of this section.)

Transition was originally introduced in 1997 to complement The PMS Study Groups by providing a constant source of information, motivation and support. The concept worked. Today the Transition series proudly boasts a faithful world-wide readership, including a strong contingent of grateful women, doctors, and medical practitioners who have been growing with Transition for five years, and continue to read Transition for a steady dose of motivation and healthful advice to guide them on the path to PMS & PMDD free living.

With patience, commitment and a take control attitude The PMS Program will help you succeed in your effort to control premenstrual syndrome and premenstrual dysphoric disorder.

If you are wondering why there isn't a simple solution to PMS or PMDD, consider the common symptom of menstrual pain. There are four distinct types of menstrual pain. With this comes a myriad of related symptoms from abdominal bloating to vomiting. Numerous factors attribute to menstrual pain. For example, pain symptoms increase in severity and number with age. Now consider the causes of menstrual pain which includes inadequate diet and vitamin deficiency.

The PMS Program incorporates proven methods to reduce and eliminate menstrual pain; exercise, specific nutrition, relaxation techniques, vitamin supplements, and herbals (as individual or combination practices). The preventive measures you need employ will vary from the next woman depending on the type of pain, the cause, and the related factors. Transition demystifies these concepts through well written articles aimed at answering your questions and concerns. By explaining symptoms and solutions in a simple, no nonsense manner, Transition gives you the power to take control.

Prescription Drugs It doesn't take a psychology degree to understand how the pharmaceutical companies attempt to manipulate doctors--with flashy packaging, powerful sales pitches, and generous product samples--into feeling pressure to prescribe psychotrophic drugs to every woman who complains of premenstrual symptoms. An investigative report on 60 Minutes ® revealed perks such as tropical vacations, electronic equipment and lavish gifts entice many doctors to reach for their prescription pads. In 1998, 47 million prescriptions for anti- depressants were written for women in the United States. For more information on the misuse and overuse of prescription drugs, as well as proven alternatives, trust Transition... the passage into wellness for unbiased, honest reporting.

A revealing article in British Medical Journal (April 2002) contends that drug companies around the world are actively involved in efforts to "medicalize" problems in a bid to turn relatively healthy people into pill consumers. The effort is designed to convince consumers that there is "a pill for every ill". Drugs are targeted at the most common and prevelant 'conditions' which translates in high volume sales and huge profits. The article says that drug companies blur the line between 'diseases' and 'conditions' to create concern and fear, prompting consumers to rush to the doctor and request specific drugs. The latest ads are aimed at PMS, PMDD, stress and social shyness. None of these conditions requires drug intervention. Research shows that these conditions respond best to lifestyle and nutritional treatment -- a premise advocated by this research for six years now.

We've all seen the ads requesting participants for medical research conducted by hospitals and universities. Think you're in good hands? Leading health expert, Jocelyn Downie, Health Law Institute, Dalhousie University, says medical researchers are putting participants in their studies at undue health risk by approving pharmaceutical drugs and suppressing information on drug risks and side effects, all in the name of obtaining lucrative funding. (The PMS Project has turned down every offer of funding to date. I refuse to be restricted in my freedom to disclose risk or reveal ineffective treatment options.)

Many women are delighted to hear that they can pop a pill twice a day and never have to deal with the root of PMS or PMDD. "Wow. That was easy!" PMS and PMDD can not be cured with a pill any more than diabetes can be cured with a shot of insulin or arthritis can be cured with a shot of cortisone. Common sense dictates there will never be a pill to cure PMS and PMDD. Like most chronic illnesses, PMS and PMDD are far too complex and involve too many diverse symptoms and factors to be treated effectively with a single drug.

As it stands now, the drugs many women take to 'cure' PMS and PMDD actually exacerbates their symptoms. The side effects of these drugs often mimic the very symptoms women are trying to treat in the first place. Take a look as this sampling of common side effects consistent with the most widely prescribed drugs in the treatment of PMS and PMDD. This partial list covers only the most common and expected side effects. Numerous other side effects are associated with these drugs.

This research has documented dozens of potentially dangerous drugs -- and drug combinations -- routinely prescribed to women with PMS and PMDD. The following list reflects the latest "prescription of choice". None of these drugs were developed to treat PMS -- they simply seem to have found an expanded market as such. It is your right as a patient to insist that your doctor or pharmacist explain or provide a complete list of associated side effects before you fill that prescription.

EFFEXOR: Anxiety, diarrhea, dizziness, extreme muscle tension, hot flushes, headache, insomnia, nervousness, weakness.

ELAVIL: Anxiety, diarrhea, disturbed concentration, dizziness, rapid heartbeat, fatigue, fluid retention, headache, nightmares, and stomach upset.

PAXIL: Abdominal pain, anxiety, depression, difficulty concentrating, dizziness, emotional instability, fluid retention, headache, nausea, nervousness, rapid heartbeat, sweating, and weight gain.

PROZAC: Agitation, anxiety, dizziness, fatigue, insomnia, nausea, nervousness, sweating, and weight gain.

SARAFEM: This much hyped, strategically marketed 'cure' for PMDD is simply a repackaged, renamed, stronger dose of the anti-depressant SSRI drug, Prozac. (See Prozac side effects.)

WELLBUTRIN: Agitation, constipation, dizziness, headache, nausea, excessive sweating, sleep disturbances, and tremor.

ZOLOFT: Agitation, confusion, dizziness, fatigue, headache, insomnia, nausea, and nervousness.

Of the thousands of participants in The PMS Project, many of whom were prescribed these drugs, I have yet to receive an affirmation of their effectiveness. My favorite (and most frequent) comment from women is: "The drugs work great -- until PMS hits; then I'm a basket case for 10 days! Why don't the drugs work all month long?"

Think hormone replacement drugs are the answer? Think again. A study published in the New England Journal Of Medicine (August 2003) found a high risk of heart attack associated with the most popular HRT drugs including Prempro and Premarin. Progesterone is another misleading treatment option. No evidence suggests it is effective at relieving PMS symptoms. In fact, adding hormones often exacerbates the symptoms. In the case of natural progesterone capsules (available by prescription), the common side effects include facial hair growth, adult acne, and weight gain.

The PMS Program recommends proven nutritional, lifestyle and herbal alternatives to prescription drugs. Your goal should be to proactively address your symptoms, not simply mask them through drugs.

Over-The-Counter Medications Some women report minor relief from physical symptoms in over-the- counter medications such as Pamprin PMS or Midol PMS, although you won't find these products recommended in The PMS Program. Take time to read the label. Medications such as Anacin and Midol (regular strength) contain high doses of caffeine which agitates the emotional symptoms of PMS.

Progesterone creams serve as little more than a relatively effective moisturizer. These products do not improve PMS symptoms. Adding hormones is not the answer to controlling PMS symptoms in any case. If you were considering these formulations for another condition (such as menopause), keep in mind that they are not regulated or standardized so potency fluctuates greatly. Too little active ingredient actually enters the blood stream.

If in doubt, ask your pharmacist or contact me. The symptom you are masking through medication can be greatly reduced with specific nutrition as detailed in The PMS Nutrition Plan. The PMS Program is proven through six years of consecutive research. It works. Embrace it.

The following guideline is intended as a basic outline for women in need of immediate guidance.

The First Step In Controlling PMS & PMDD -- How to Chart Your Menstrual Cycle Previously, there were no universal medical or psychological tests available for diagnosing PMS or PMDD. This lack of interest on the part of the medical profession became the catalyst for a series of definitive questionnaires offered by The PMS Project since 1996. It also spawned the Transition...the passage into wellness series of publications and The PMDD Handbook. Yes, there is help and hope. Yes there is a real solution. The PMS Research Project published The PMDD Handbook -- Testing and Evaluation Process in January 2000 (now in its second printing). This ground-breaking book guides women through the process of evaluating, identifying, and recording the distinct symptoms of PMDD. It offers unprecedented guidance and understanding. This book is an important companion to The Best of Transition.

The PMS Diagnostic Test was the first of its kind and is available to all women worldwide. (Click on questionnaire.)

Diagnosis of PMS or PMDD is made by evaluating a pattern of specific symptoms. This explains why it is so important for women to chart their menstrual cycle and symptoms. It is a simple matter of recording specific information on a calendar. Many women also find this practice helpful in allowing them to 'prepare' themselves by calculating their next cycle.

The following example is based on a typical menstrual cycle of 28 days, with symptoms of PMS lasting 10 days. You may need to adjust this to comply with your cycle.

On the first day of your next period count forward 28 days (make a cryptic mark to indicate the start of your next period). Then count back 10 days and make another cryptic mark to indicate the potential start of your PMS. (The cryptic marks are, of course, for privacy.)

You might want to keep a separate calendar specifically for charting your cycle and recording your symptoms. (The Best of Transition II, III & IV comprehensive package comes with a one year purse size calendar and datebook. Every volume of Transition contains a four month calendar, as well as a charting and symptom journal.)

The benefits of recording this information are invaluable. You have a record to show your doctor, you can 'prepare' yourself (and those around you if necessary), you will know when to make changes in diet and lifestyle, and know when you are most vulnerable. Physicians suggest a two month charting process. The PMS Program uses a four month charting system which provides conclusive evidence of the presence of PMS or PMDD. This system is also designed to monitor the effectiveness of The PMS Program and serves as a motivational tool.

Nutrition There are foods that heal and foods that harm. Learn how to tell the difference with The PMS Nutrition Plan. You must first recognise your symptoms and work on treating them individually. Proper nutrition is imperative. Many women tell me they eat 'healthy'; this is a vague and relative statement. Specific nutritional considerations are necessary to fight PMS and PMDD.

The PMS Nutrition Plan © represents two years of research and development. While nutritional considerations alone may not completely cure your symptoms, it represents a significant step. I have documented amazing results in the reduction of PMS symptoms in women who follow The PMS Nutrition Plan. The positive benefit of The PMS Nutrition Plan is dramatically evident in the success of the participants in the 1997 controlled study and in the four years of subsequent surveys of women following The PMS Program through the Transition series. (Results posted on the Transition section of this web site.)

A comprehensive nutrition plan forms the backbone of The PMS Program, and interestingly, the effectiveness of the other components is compromised if the nutrition plan is disregarded. For instance, weight gain, bloating and breast pain are a direct result of improper diet. You can completely eliminate these symptoms and get rid of your 'fat week wardrobe'. The principles of the PMS Nutrition Plan as well as original recipes are featured in each volume of Transition. The Best of Transition Volumes II, III & IV includes 35 original recipes. Each volume contains a handy recipe index to make meal planning a snap.

As a basis guideline, you should avoid the use of salt, sugar, caffeine, alcohol, dairy products and red meat during PMS. Avoid processed foods, fast food and convenience foods. Complex carbohydrates, turkey, specific fruits and vegetables are a healthy and satisfying alternative. (The PMS Nutrition Plan provides a guess-free, painless way to change your eating habits with the original recipes featured in every volume of Transition).

Increase your consumption of fruits, green vegetables, brown rice, wheat pasta, whole grains, legumes, herbs and nuts. This research shows fish and seafood score exemplary marks for PMS fighting properties; discover why in the pages of Transition. Substitute ice water with a squeeze of lemon or lime and herbal teas as an alternative to caffeine-laden beverages. For healthy pms-fighting snacks try a fruit salad, sorbet or raw vegetables.

Recipes from The PMS Nutrition Plan are found throughout the Understanding PMS web site. The Best of Transition book includes all the recipes and nutrition information necessary to get with the program. Food tips, menu planning ideas and generous options eliminate the guess work.

Every recipe in The PMS Nutrition Plan is specifically developed to meet the unique nutritional needs of women with PMS and PMDD. Every recipe is delicious and nutritious. These recipes represent culinary diversity ranging from quick snacks to entertaining fare. This program provides plenty of options; you are not required to maintain the program all month long. Ten to twelve days premenstrually is the recommendation. (Most women report improved health and energy when they incorporate the nutrition component throughout the month.) We need food and water merely to survive. Why not strive for optimum nutritional habits and reap the added benefits.

Exercise You don't need to join a stuffy gym or buy expensive equipment to reap the PMS fighting benefits of exercise. Try a 30 minute walk each day. Exercise can ease both the physical and psychological symptoms. The endorphins released during exercise can reduce menstrual cramps and lift you out of the PMS blues. Walking outdoors has added benefits; walk to the store, walk the dog, walk around the block. In cold climates take a brisk walk around the mall, climb the stairs instead of taking the elevator, get off the couch and walk in place during your favorite TV show. Research clearly shows that regular, moderate exercise is more effective than anti-depressant drugs for general depression.

Reduce the stress in your daily routine; learn relaxation techniques. Meditation and Yoga are excellent for both physical and emotional well-being. Research indicates that stress amplifies the symptoms of PMS. Stress reduction strategies including simple, yet effective breathing techniques and cognitive thinking exercises are a popular feature in Transition. And they don't cost a cent. There are no gadgets or equipment required.

These techniques are clearly explained in the pages of Transition and represent important components of The PMS Program.

Herbals, Vitamin and Mineral Supplements There is a science to supplements. Herbals are serious medicine. You need to understand their properties, actions, and proper administration. These components of The PMS Program take the guess work out of choosing the right supplements or herbals for you. 'The PMS Program Guide To Supplements' and 'The PMS Program Guide To Herbals' provide proven research and honest evaluations to help you make an informed decision.

There are an increasing number of herbal rememdies on the market claiming to 'cure' PMS. Buyer beware. My research reveals an alarming number of questionable, even fraudulent remedies that are ineffective and serve only as money-making ventures for unsavoury individuals preying on desperate or vulnerable women. (Ditto for web sites offering miracle cures, useless mail order products, and miscellaneous PMS related junk.)

Remember that herbals are medicinal. Don't assume that because herbal remedies are 'natural', you can mix and match large doses in various combinations. In addition, herbal remedies are intended to treat specific ailments or symptoms. Determine what symptoms you are trying to treat, then ask a specialist for a recommendation, or use the exclusive supplement guides found in The Best of Transition Volumes II, III & IV and in volume V.

If you use a herbal that works for your symptoms, feel free to tell me about it. (Please, no sales hype from mail order companies!)

Many women find relief from specific symptoms with supplements such as calcium, magnesium, vitamins E, and B-complex (when used in conjunction with proper nutrition and lifestyle practices as promoted in The PMS Program). The secret is knowing how and why supplements perform. Calcium is one supplement that every woman should take on a daily basis. The health benefits of calcium have been reported in the pages of Transition since 1997 -- two years before the highly publicized results of an American research project were released.

There are a number of reliable, safe herbal formulations recommended in The PMS Program Guide To Herbals. You need to consider that the word 'supplement' is self-explanitory. They are intended to supplement proper nutrition and lifestyle practices -- not replace them.

St. John's Wort has shown impressive results in the treatment of depression, and can be beneficial in the treatment of pms-related emotional upset as well as menopausal symptoms. You can not mix this herbal with prescription drugs of similar properties. Evening Primrose Oil is excellent for both the physical and emotional symptoms of PMS and PMDD when used in conjunction with The PMS Program. FAQ -- Answers To Your Most Frequently Asked Questions

Why do I gain ten pounds and suffer from breast pain every month? Women report weight gain as the most troublesome physical symptom of PMS (based on six years of consecutive research by Deborah Robbins and The PMS Project). Fluid retention is a prime factor in bloating, breast tenderness and weight gain. I've documented a high incidence of 12 pound weight gains, with many women maintaining two sets of clothing to accomodate the premenstrual gains. Save your money and your closet space. These physical symptoms are a direct result of improper diet and can be eliminated with a few changes in eating habits for 10 to 12 days premenstrually. Do you know that celery is a natural diuretic or that non-dairy sources of calcium can help reduce weight? Potassium rich foods maintain water balance and help metabolize carbs. Increase your consumption of foods high in vitamins A, B, C, and E. Follow the 'Good Foods, Bad Foods Guide' from The PMS Nutrition Plan. Eliminate salt and processed foods. Drink eight glasses of water daily to flush your system. See Nutrition (above) for a general guideline. Complete details are found in The Best Of Transition.

How do I stop painful menstrual cramps? Eliminate red meat, diary products, salt, sugar and caffeine premenstrually as recommended by The PMS Program. Eat plenty of foods high in vitamins B6, C, E as well as calcium and magnesium. Regular exercise improves circulation and oxygenation in the pelvic area. Meditation and relaxation techniques release tension and reduce pain. In the meantime, Chamomile tea and the herbal Valerian are effective treatments. Essential oils such as Rosemary or Lavender added to a hot bath relieves menstrual pain.

I experience uncontrollable rage during PMS. I'm afraid of what I am capable of during this time. What can I do? Tension, nervousness, and anxiety levels can build up to a crescendo culminating in rage. As with many mood disorders, low levels of serotonin are a primary factor. One microscopic gene, Pet-1, is responsible for producing these neurons. You can help your brain boost and maintain higher levels naturally. Bananas, tomatoes, plums and pineapple promote serotonin production. The herbal St. John's Wort enhances the activity of three neurotransmitters: serotonin, norepinephrine, and dopamine. This herbal is also a proven, side effect free alternative to Prozac for the treatment of mild to moderate depression. (The only known side effect is light sensitivity; prolonged exposure to strong sunlight is not recommended.) Relaxation techniques can significantly reduce stress and tension. Boosting serotonin levels is also as simple as getting outdoors. Sunshine triggers serotonin production. And exercise releases endorphins which will boost your mood. Foods high in vitamins B and E are important. The herbal Kava is effective for occasional use. Evening Primrose Oil is an excellent preventive herbal. This illustrates how the unified components of The PMS Program promote emotional health through this proven five step approach to natural healing and health.

Why does The PMS Program you recommend drinking eight glass of water daily? Water is a critical nutrient. It is vital to general health. Adequate levels of water reduces fluid retention and bloating. H2O flushes toxins from the body and hydrates the skin. Water promotes healthy kidney and immune system function. (This research shows that PMS compromises the immune system resulting in flu-like symptoms and minor infections.) Water actually aids in weight loss by fooling your body into feeling full. Your body burns 200 calories cooling 10 ounces of ice water.

Can a multi-vitamin help? According to the editors of Consumers Guide, multi-vitamins contain insufficient levels of the vitamins and minerals required for normal health. For women with PMS and PMDD, these levels are grossly inadequate. The PMS Program Guide To Supplements (Transition... volume IV) explains everything you need to know about supplements as a safe and natural treatment for PMS and PMDD: what supplement treats which symptom, why it works, how much to take, when to take it.

Is PMS caused by hormones? Hormonal conditions are only one factor in PMS. (Click on 'What Is PMS & PMDD' for additional information.) Regulating the level of progesterone relative to the level of estrogen is the practice adopted by this research and The PMS Program featured in the Transition series of publications. You don't need to understand the science behind the theories presented by this research. Transition explains each concept in simple terms. These hormones affect brain chemistry and mood. We can all relate to PMS mood swings and unfounded depression (crying for no reason, irrational sadness). Bioflavanoids and other plant estrogens are helpful in relieving PMS anxiety, mood swings and specific emotional symptoms. Start by increasing your consumption of whole grains. Whole grains are an important food source featured in The PMS Nutrition Plan for their ability to help regulate hormone levels. Transition includes complete recipes and menu-planning guides which make it a breeze to follow the nutrition component.

Addition answers, information, recipes and research findings are featured on the Transition section of this web site. (Click on the 'Transition' button below or click the Back button on your browser, then click on 'Go To Transition'.)

The Basic Guide To Controlling PMS With The PMS Program: 1. Chart your symptoms and menstrual cycle on a calendar -- every month. (Refer to previous section for instructions.) 2. Implement dietary changes (see the sample recipes below and on the Transition section of this web site). 3. Exercise daily (even if you just take a short, brisk walk around the block). 4. Find a support group or understanding individual to talk out your feelings. I respond to dozens of letters every day from women seeking help, guidance and a sympathetic ear. When you order the complete Transition... series you receive continued support via email as required. 5. Order The Best of Transition Volumes II, III & IV Edition. This publication provides the means to succeed in the battle to defeat PMS and PMDD. Trying to control PMS without guidance, support and a proven program is like trying to find your way from Seattle to Baton Rouge without a road map. 6. If you decide to consult with a doctor or health care professional, find someone experienced in treating PMS and PMDD, ask questions; be informed. Know your rights as a patient and be willing to exercise them. (Check the Resources section for a list of approved practitioners.) 7. Pamper yourself with simple pleasures. Make time for YOU. 8. Avoid unneccesary stress; simplify your life, if only during PMS. You'll be amazed by the profound impact of this deceptively simple strategy. 9. Share your feelings and concerns with loved ones. They need to understand the cyclical changes you experience. The Transition... series includes enlightening articles on relationships which open the lines of communication and promote understanding. 10. Choose not to let PMS or PMDD control one-third of your life. You are the keeper of your health and well being. 11. And please participate in The PMS Project. Complete the questionnaire. Your input can make a difference. This is your opportunity to speak out and be heard.

If you need guidance, support, information and motivation to help you control PMS, visit the Transition web site to learn more about this award-winning publication.

The following recipe is excerpted from the PMS Nutrition Plan ®. It is easy to prepare, packed with essential vitamins, and delivers a delicious, healthy meal in 30 minutes!

Feel free to print this recipe. Make the decision to take control. Healthy eating habits are the first step in controlling PMS. Additional recipes are found in the Transition section. Super Simple Supper ©1996 The PMS Nutrition Plan This recipe was developed exclusively for The PMS Nutrition Plan. It is not your mother's Tuesday night pasta. Every ingredient is carefully chosen for its PMS fighting properties without compromising on taste and appeal. This dish is an excellent source of vitamins B, C, E, and contains strong antioxidant properties. When used in conjunction with The PMS Program, these recipes help prevent a barrage of physical and emotional symptoms. The complete Transition series contains 50 original recipes to make PMS meal planning a snap.

2 tbsp. extra-virgin olive oil 1 medium spanish onion, finely chopped 3 cloves garlic, minced 1/2 cup fresh mushrooms, sliced 1 red bell pepper, chopped 1 jalapeno pepper, finely chopped 5 whole tomatoes, chopped, with juice 1 tbsp. dried basil or three tbsp. fresh 2 tsp. dried oregano or 1 1/2 tbsp. fresh 1 whole bay leaf (remove before serving) generous grating of cracked mixed peppercorns 1/3 cup pine nuts, toasted 1/4 cup fresh parsley, chopped multi grain linguine, (Catelli makes a good product) enough to yield one pound (500g) when cooked Heat oil in medium saucepan over medium heat. Add onion, garlic, mushrooms, jalapeno and red pepper. Cook and stir about five minutes.

Add tomatoes and herbs. Simmer until sauce thickens, about 20 minutes. Reduce heat.

Cook pasta according to package directions. In the meantime, toast pine nuts in the oven at 275 degrees for 10 minutes.

Ladle a generous serving of sauce over pasta. Sprinkle with pine nuts and fresh parsley. Serves 4.

This quick and tasty recipe provides a nutritious, comforting, guilt-free meal for women with PMS. While commercial pasta sauces are more convenient, they contain high levels of sodium, sugar, and additives. The store bought variety can't match the taste, texture and nutritional value of this delightful recipe.

For additional recipes from The PMS Nutrition Plan click on the Transition button below, or visit www.conquerpms.com . Bon Appetit!

MENSTRUAL DISORDERS

Menstrual Disorders: Irregular and Missed Menstrual Periods

A woman's body usually prepares for pregnancy about Amenorrhea: Understand why your period may every 28 days. Her cycle stop altogether. begins on the first day of bleeding and continues to the Dysmenorrhea: Why you might have very painful first day of the next menstrual periods. period. Menorrhagia: Are your periods unusually heavy? Every woman's body is unique. For some, a cycle is as short Treatment: Find out what can be done. as 21 days or as long as 35 days, and for some women, The Basics: In a hurry? Here are some quick facts. each cycle is different from the previous. What is irregular for one woman may be normal for another.

If a woman has irregular or abnormal menstrual bleeding, a doctor may prescribe Menorrhagia is excessive, dysfunctional uterine hormones or other therapies bleeding that occurs as a normal part of a woman's (including different birth menstrual cycle. Blood flow may be high in volume control methods) to help (over 80 milliliters—about 1/3 cup) and may last regulate her period. longer than a normal period (usually eight to ten days). How much blood flow is considered normal? Doctors Premenstrual Disorders consider about 30 to 80 milliliters (2 tablespoons to Premenstrual syndrome, or PMS, is a group of about 1/3 cup) normal; physical and emotional symptoms that occur in the anything less or more than latter half of the menstrual cycle following that could be considered ovulation. Symptoms, which can include backache, abnormal menstrual bleeding. bloating, irritability and headache, are typically most intense during the seven days prior to the Irregular menstruation and start of menses. (To learn more, visit About PMS.) abnormal menstrual bleeding fall into several different Premenstrual dysphoric disorder, or PMDD, is a categories. more severe form of PMS that also includes a psychological component. For a PMDD diagnosis Amenorrhea is the failure to certain symptomatic criteria must be met and the start menstruation during symptoms must interfere with daily living. (To puberty or cessation of learn more about the disorder, visit PMDD and menstruation. Some of the Menstruation.) normal causes of amenorrhea are pregnancy, lactation and Resource menopause.

Dysmenorrhea is the medical term for menstrual cramps. "Primary dysmenorrhea" is not caused by an underlying medical condition and generally begins when a girl first starts having her period. "Secondary dysmenorrhea" typically occurs later in life and is the result of a problem with the woman's reproductive system.

Dysmenorrhea | Menorrhagia | Treatment | The Basics Next Page: Amenorrhea

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