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I'm really struggling with PMS. Is there anything in the spa world that will help?
If you've already changed what you eat and are trying to drink more water, then try booking an aromatherapy massage the week before your period.
What is PMS?
If you have a headache, get really bloated and uncomfortable for several days each month, and become so stressed that you end up shouting at people, then you probably have PMS.
Pre-menstrual syndrome is estimated to affect around 80% of women at one time or another in their lives. PMS symptoms include everything from feeling bloated with water retention, tender breasts and depression, to mood swings and irritability. Don't feel defeated by your PMS: there are many things you can do to try to manage the symptoms. And, yes, visiting a spa is one of them.
Diet and supplements
What you eat is key. If you suffer from PMS, eat lots of fruit, vegetables (especially spinach, which is loaded with iron and B-complex vitamins), whole-grain cereals, legumes and fish. Vitamin B6 can help reduce bloating as it's a natural diuretic. Vitamin E regulates hormone levels and so can assist with reducing irritability and depression. Calcium and magnesium are necessary minerals which help reduce cramps and can also bring down stress levels.
Aromatherapy
Aromatherapy oils can tackle many PMS symptoms. A clinical study with women experiencing dysmenorrhea (painful periods) showed that the women had a significant reduction in cramps after using a blend of clary sage, lavender and rose oil in an abdominal massage. (1)
The "go-to" essential oil for PMS symptoms is geranium. Researchers at the Department of Psychology, University of Wolverhampton, found that geranium essential oil reduces anxiety and therefore may lower some of the psychological and emotional symptoms of PMS, such as depression and mood swings. (2) Oils such as juniper, grapefruit and patchouli may be good for reducing water retention. Lavender oil and marjoram could help get rid of headaches.
Massage
Massage has been shown to relieve some symptoms of PMS. A study of women who had a severe form of PMS showed that those women who received twice-weekly massage therapy for five weeks experienced a decrease in anxiety and depression, a reduction in perceived pain, and an overall reduction of PMS symptoms, including pain and water retention. (3)
So, combine massage with aromatherapy and book in a treatment around 7-10 days before your period for the best results. It sometimes takes a bit of experimenting to find the right combination of aromatherapy oils, but a good therapist will have had experience of dealing with these sorts of problems. Look for a qualified therapist, and perhaps one who has treated PMS successfully before.
Reflexology
Reflexology has been shown to have a genuine effect on reducing PMS symptoms. A study asked a group of women to keep diaries detailing PMS symptoms over six months. One half of the group received weekly 30-minute reflexology sessions. The other half received 30-minute foot massages. There was a significant decrease in PMS symptoms in the reflexology group at the end of the trial. (4)
As with other treatments, don't wait until you're in the grip of PMS before booking in for an appointment. Think prevention rather than cure.
See also:
* Can I use a sauna/Jacuzzi/have an all-over massage if I have my period?
* I've been feeling really tired and run down. What treatments will help me feel better?
* Can I have complementary therapies at a spa?
References
1 - Han, S., Hur, M., Buckle, J., Choi, J. & Lee, M. (2006). Effects of aromatherapy on symptoms of dysmenorrhea in college students: a randomized placebo-controlled clinical trial. Journal of Alternative and Complementary Medicine, 12, pp 535-41. Abstract.
2 - Neil Morris, Steven Birtwistle and Margaret Toms (1995) Anxiety reduction by aromatherapy: Anxiolytic effects of inhalation of geranium and rosemary. International Journal of Aromatherapy, Volume 7, Issue 2, pp 33-39. Abstract.
3 - M. Hernandez-Reif, A. Martinez, T. Field, O. Quintero, S. Hart, I. Burman (2000) Premenstrual symptoms are relieved by massage therapy. Journal of Psychosomatic Obstetrics & Gynecology, Vol 21, Issue 1, pp 9-15. Abstract.
4 - Terry Oleson, William Flocco (1993) Randomized Controlled Study of Premenstrual Symptoms Treated With Ear, Hand, and Foot Reflexology, Obstetrics & Gynecology, Volume 82, Issue 6. Abstract.
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