Exercise & PMS

"She has two different sorts of mood," the Greek poet Semonides wrote of his wife in the 6th Century B.C. "One day she is all smiles and happiness. . .Then, another day, there'll be no living with her. . .she flies into a rage. . ."

Some 2,600 years later, both men and women are still struggling to cope with these Jekyll-and-Hyde female mood swings that may be the most commonly reported symptom of Premenstrual Syndrome, or PMS. Although theories abound as to why some women experience distressing physical and emotional changes during the two weeks prior to menstruation, there is still no fully adequate explanation. But while scientists don't know precisely what causes PMS, they do know what doesn't.

"PMS is not caused by 'raging hormones' and it is not 'something in the woman's head,'" write Drs. Samuel Smith and Isaac Schiff in their new medical text, "Modern Management of Premenstrual Syndrome." "PMS is a reproductive endocrine disorder" in which a woman's hormones "interact with brain neurochemicals, prostaglandins and other body systems differently." Severe PMS affects surprisingly few women, an estimated 3 to 5 percent. Less intense monthly distress is much more common, affecting about 30 to 40 percent of reproductive-age women. PMS is more common after age 30 and can be especially troublesome in the perimenopausal years as a woman's hormones shift towards menopause.

One of the most puzzling questions about PMS is why some women have very mild symptoms and others take a monthly nose dive. "The answer is not entirely clear, but probably relates to hypothalamic maturity, exercise and body fat," says Jerilynn C. Prior, professor of endocrinology at the University of British Columbia.

A PMS Workout
Regular exercise is central to relieving PMS, says Prior, whose studies have shown that women who began or accelerated a running program reported a decrease in premenstrual fluid-related symptoms--such as abdominal bloating--as well as a reduction in depression and anxiety. She advises women to do some form of aerobic activity that raises their heart rate above 120 beats per minute, for 20 to 30 minutes, three to four times a week. (Check with your doctor before starting any new exercise regimen.) This is also likely to help women lose weight, notes Prior, who says excess body fat may exacerbate PMS.

Some of the relief exercise affords may stem from the mood-enhancing effect of physical activity, the so-called "runner's high," experienced by both men and women who exercise regularly. A well documented stress reducer, exercise provides a "play break" away from the daily grind. But Prior also theorizes that "exercise alters something in the hypothalamus, probably the core body temperature, that signals the pituitary gland and ovaries to bring a woman's system more into balance."

Other research confirms that aerobic activity reduces PMS symptoms, including a study by researchers at George Washington University who investigated the effects of a 14-week aerobic training program on the psychological symptoms of PMS. The conclusion: women with PMS who did aerobic exercise for 45 minutes, three times a week, showed decreased premenstrual depression and anxiety when compared with a sedentary control group.

Benefits Of Yoga
Another form of exercise that is receiving increased attention for its PMS-relieving effect is yoga. "Stress makes PMS worse, and yoga is an excellent way to relieve stress," notes yoga instructor Jane Fryer, who teaches at the West End Fitness Center in the District. Her own struggles with PMS led her to research how yoga can help, and to produce a video of yoga poses geared to relieving premenstrual symptoms. "Certain passive stretches can improve circulation in the groin area, which can provide relief from PMS," she says. "Other restorative poses focus on reducing overall tension." (Check with your doctor before starting any new exercise regimen.)

One of the biggest problems with PMS is that "you get so wound up you think you'll never relax again," Fryer says. "Yoga brings together your body, mind and breath and allows you to unwind completely and relax. Then your body's inner intelligence can take over and move you toward health."