Premenstrual
syndrome (PMS) is a disorder that affects many women during the one to
two weeks before menstruation begins. Symptoms may include: abdominal
bloating,
acne,
anxiety,
backache, breast swelling and tenderness,
cramps, depression, food cravings, fainting spells, fatigue,
headaches,
insomnia, joint pain, nervousness, skin eruptions, water
retention, and personality changes such as drastic mood
swings, angry outbursts, violence, and even thoughts of suicide.
While there are no exact statistics, it is estimated that as many as
70 - 75% of all women experience some premenstrual symptoms at one
time or another. About 5% of women have symptoms so severe as to be
incapacitating, and 30 - 40% report symptoms severe enough to
interfere with their everyday lives.
For many years, PMS was dismissed as a just a psychological problem, and
some women were even diagnosed as being mentally ill. We now know that there is a real physically
based problem. One of the causes of PMS is hormonal imbalance where excessive levels of estrogen and reduced
levels of progesterone. Hormonal fluctuations lead to Edema/
fluid retention,
affecting circulation, reducing the amount of oxygen reaching the
woman's uterus, ovaries, and brain. Eating red meat and dairy products
may cause or contribute to such hormonal problems and imbalances.
Also, unstable blood
sugar levels are an important factor as well. PMS has also been
connected to the following: food allergies, changes in carbohydrate metabolism, and hypoglycemia. Diet is
a very important contributing factor to PMS and nutritional
supplements both vitamin and herbal can have positive effects. Other
suspected causes of PMS symptoms
include erratic levels of beta-endorphin which is a natural narcotic-like substance
produced by the human body, vitamin and/or mineral deficiencies, and
depression.
Note it is common for women with PMS to have thyroid problems
especially hypothyroidism.
|
Nutrient /
Supplement |
Importance
( 1 - 10 ) |
Helpful notes |
Multi-vitamin
and
Mineral supplement |
10 |
a
multi-vitamin and mineral supplement will contain the items listed below: Zinc, B vitamins, calcium,
magnesium, vitamin A, vitamin C, and other nutrients which are
required for general good health and well being. |
| Zinc |
7 |
very often people
with anxiety, worry, or depression are not getting enough zinc.
This mineral has a calming
effect on the body's
nervous system. |
| Omega fatty acids |
10 |
supplies
GLA and essential fatty acid that helps to relieve symptoms of
premenstrual syndrome and they help with proper
glandular function of the human body. . |
| Black
Cohosh |
10 |
helps
relieve depression and muscle pain |
| Chaste
Tree fruit |
10 |
herb with an excellent
record in relieving PMS problems |
| Dong
Quai |
10 |
aids
with cramps and balancing |
| Dandelion |
9 |
helps
with bloating and beast tenderness |
| B
Vitamin complex |
9 |
the B
vitamin family are very important for the proper function of
both the human brain and nervous system.
Supplements with natural vitamin B complex can help with
PMS. |
| Pantothenic
acid |
9 |
reduces
stress and is required by the adrenal gland |
| Pyridoxine |
9 |
helps
reduce water retention and helps to increase blood flow to the
female organs. |
| vitamin
B12 |
9 |
aids
with stress, prevents anemia, and is needed for all body
functions |
| Calcium |
9 |
is a natural tranquilizer
and is best used in combination with magnesium. It also helps to reduce cramping, backache, and nervousness. |
| Magnesium |
8 |
this mineral works
with calcium and vitamin B complex |
| Bioflavonoids |
8 |
boosts the immune
system and works with vitamin C |
| Lecithin |
8 |
helps with nerve
impulses and aids in prevention of estrogen related cancers |
| vitamin
A |
8 |
deficiency in
vitamin A has been linked to PMS |
| vitamin
C |
8 |
helps with
discomfort and with breast swelling |
| vitamin
E |
9 |
aids with sore
breasts and other PMS symptoms |
| vitamin
D |
8 |
needed to process
calcium and magnesium |
Other Changes To Make
-
drink 6-8 glasses of steam distilled or
filtered water a day
-
eat 50% raw fruits and vegetables (organic is best)
-
nuts, seeds, and whole grains are good
-
juice is good (make your
own with a juice machine)
-
do not worry as much about calories as eating the right foods
-
carrot and celery sticks are good to use as a snack
-
a colon cleansing can be very helpful - (do several times each year)
-
do not drink coffee, alcohol, soda pop, other junk food drinks
-
do not eat processed foods white sugar, white flour, etc...
-
use stress relief like going for walks in the park
(or the 10/90 rule - see
Stress)
-
brown rice is good to eat
-
avoid red meat and animal fats
-
reduce dairy products cheese, milk, and others
-
fast a few days a month
-
get at least 8 hours of sleep
-
exercise light to moderate amounts
-
avoid artificial sweeteners like Aspartame and NutraSweet
-
do not smoke and avoid second hand smoke
-
do not skip meals - just eat better and not as much at each meal
-
do not chew gum - it can cause you to feel hungry
-
do not watch too much TV try reading a book or something else
|
