Page B4- The Terrace Standard, Wednesday, April 21, 1993

some tips for beating PMS

ANY WOMEN
experience
premenstrual
syndrome, or PMS,
in the week or so before their
mlenstrual period. -
Symptoms vary widely from
mood swings, anger,’and crying
fils, to retaining fluid and breast
tenderness,
Treatments have never: really

been - proven,-- mainly~-because ---

each woman isso individual in
her hormone balance and her life-
style and relationships. : Some-
times, you can moderate the ef-
fects of your hormanes by adjust-

ing your diet and exercise slight-:

ly.
Here are a few suggestions for
you lo try:

* Eat three small to moderate-
size meals and at least two snacks
everyday, beginning one or two
days before your symptoms start.
Avoid really sweet foods, or too
miuch juice, Make sure each meal

and snack has bread, cereal, rice, —

pasta, potatoes, corn, or squash.
Whole Fruit is an alternative.

These foods provide complex
carbohydrates to help moderate
your blood sugar levels.

. Bech meal and snack should i
also include a small amount of
protein like beef, pork, chicken,”
fish, dried beans, split peas, gar-~
banzo beans, peanut butter, tofu, -

eggs, milk, or cheese. ° Protein is
very important in helping the car-
bohydrates youc eat to be digested

slowly, for a stable blood sugar.

* Using steps i and 2, you can
plan meals” like spaghetti with
meat sauce and milk, :a stir-fry
‘with rice, casseroles; or'a salmon

sandwich on thick slices of bread

with a'piece of fruit.
~ Snacks‘ could. be! plain yogur!

_ with fruit and two crackers, milk.

and toast, cheese and malba toast,
half a sandwich, or peanut butter
spread on-a pear half.

* Moiderate your salt intake,
The best way to do this is. to cal
fewer, corivenience foods.
more of your, meals’ and snacks
from scratch. Sall can be associa-
ted with the. bloating and breast
tenderness, but even if you don’!
suffer. these, some -researchers
think limiting salt can. help with
ime

Tf you: have. ‘cravings: for
chocolate, potato. chips,
whatever, try avoiding -them. If
the cravings are so strong that
your thoughts are preoccupied,
allow yourself a small portion of
the” food until the craving goes

Make -

or

Nutrition Notes
by Gerry Kasten

Don’t feel guilty. about
eating the foods you crave.

away.

* Exercise moderately every
-day during your "bad" limes,
‘Don’t miss a single day, but don’t
do'too much, Exercise will only
make you feel better if you are
eating well, and only if you.don’t

’ push. yourself too hard, Other-
wise, it will play around with

your blood sugar level and may ~

make you. worss.. A nice brisk
walk is refreshing, as is a low-

level aerobics’ class, or circuit-

training with light weights.

« | hate to always pick on caf-
feine, but let’s face it, il’s a drug
that stimulates’ us. If you're al-
ready feeling sensitive, you'll
likely feel. more sensitive with
caffeine.. It can also make breast

-. tenderness worse. Wean yourself

off regular coffee, strong tea, and
‘colas so:that you can function on
a half cup orless. It takes a while
‘to get used to but it seems to be
very effective. (Note: some
* medications for PMS or cramps

‘contain caffcine to "help" your |

body lose fluid. Avoid these.)

_ plements is-very sketchy.

_ your

* Another drug to avoid is al-
cohol. While alcohol can help
you to relax at times, this 1s not
the time! It will depress you fur-
ther and take away your ability to
cope.

* The evidence on vitamin sup-
You
shouldn’t take = supplements
without first discussing it with
doctor ...... or .... registered
dictilian. -

* The most commonly recom-
mended’ vitamin for PMS suf-
ferers is Bg. It is usually taken at
a high dose. That makes it a drug,
nol a vitamin, so treat it Hike a
drug - use it carefully! .

Others swear by evening prim-
rose oil. Ils active ingredient is
gamma linolenic acid. [t can help
reduce the inflammation you ex-
perience, but only if you cut back
the saturated fat in your diet. That
means lower fat milk, leaner

_ Meats and switching to margarine.

from butter. Just taking the sup-

.plements won’t help, and they’re

expensive. Borage Oil is about
the same price as evening prim-
rose, but has twice the amount of
gamma linolenic acid in it.

‘ Hopefully, you will see some

results from these tips. You
won't be symptom free, but hape-
fully your symptoms may
diminish enough so you can get
on with your life. If you feel you
stil! need more help,-ask your
doctor or gynaecologist.

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Baby's Names
Brandi Felicia Renée
y Date & Time of Birth:
April 7/93 at 10:31 a.m,
Welght: 8 lbsil oz Seu Female
Parents: Myraa & Sam Aksidan, a
new sister for Nicale, Rae,

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Mae TNS a 437 pa Jessica, Nellie & Naomi .
Welght: 9 Ibs 9.5 oz Sex: Male Baby's Names
Parents: Roy & Annalee Lincoln, Trista Lin Rose Soares
Date & Time of Birth:

brother for Terrance, Sasheen &
Aprll 2/93 at7:24 pin. -

Niko :
Weight: 6 lbs 4 oz Sex Female
Baby's Name: Parents; Paul & Lindy Soares
Jesse Pearce Friesen Baby's Name?
Date & Time of Birth: Sheldon Bruce
March 31/93 at 9:26 p.u. Date & Time of Birth:
Weight: 7 lbs 5 oz Sex: Male April 5/93 at 8:04 p.m.
Parents: Debbie & Ken Friesen Weight: 7 Ibs 14 oz Sex: Male
a a Parents: Bruce& Robin Anderson

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