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Premenstrual Syndrome (PMS)
PMS is said to affect 70-90% of women of menstruating age. Up until
recently, the medical establishment did not take women complaining
of premenstrual symptoms seriously, and although nowadays it is a
widely accepted problem, it is still difficult to treat using conventional
medicine. Menstruation, and the period of time before it, need not
be an unpleasant experience. Correct nutrition and herbal support
offer natural solutions to alleviating a range of PMS symptoms.
Premenstrual syndrome describes any symptoms that occur after ovulation
and which are alleviated once the period starts. There are over 150
symptoms associated with PMS; they may be broadly grouped into 5 categories.
Women may suffer from predominantly one type of PMS or they may have
symptoms, which cover several categories.
Taking the contraceptive pill means that there are unusually high levels
of hormones in your system, particularly if you have been taking the
Pill for a long time. If you suffer from PMS symptoms whilst taking
the Pill it is highly likely that it is contributing towards the problem.
Discuss the problem with your doctor.
Important Note: Do not take any hormonal balancing herbs
if you are on hormonal medication such as the contraceptive
pill. |
To really get to the bottom of PMS symptoms it is essential to take
a good look at the kinds of foods you eat on a day-to-day basis. Many
people may feel that they eat healthily, but on closer examination
they fall short of an ideal wholefood diet. The importance of changing
to a wholefood, predominantly vegetarian diet, cannot be emphasized
enough. Follow the guidelines below and you will be giving your body
the phyto-nutrients it needs to bring your hormones back into balance,
naturally. You will also be nourishing and strengthening your body
to protect it against a whole host of other ailments too.
- Eat whole grains rather than white pasta, rice and bread:
whole grains contain many more nutrients than their refined versions,
they also take the body longer to convert into sugar providing a
slow release of energy rather than a quick release of sugar into
the system.
- Eat a wide variety of legumes, including soya but take
care not to rely on it too heavily. Chickpeas, lentils, mung beans,
aduki beans etc all provide phyto-oestrogens which help to balance
the hormones, as do seeds, grains and some herbs. See our recipe
section for some delicious bean based recipes. We also stock
a selection of Mrs Gill's frozen dahls made with a variety
of different pulses.
- Eat plenty of vegetables and some fruit: we should be aiming
to have at least five portions of vegetables and fruits per day.
Try to rely on vegetables predominantly, as they are less likely
to cause digestive upset. Vegetables from the cabbage family in
particular, can increase the rate at which the liver changes oestrogen
into a water soluble form which is easily excreted. The cabbage
family includes: all cabbages, broccoli, brussels sprouts, and radicchio.
Eat fruit at room temperature to help digestion. Produce grown organically
is generally tastier, higher in vitamin and mineral content and
is not sprayed with synthetic pesticides.
- Include oil rich foods such as oily fish, ground linseed,
nuts, pumpkin seeds and fresh cold pressed oils olive, hemp seed,
pumpkin seed. To ensure adequate intake of Omega 3 essential fatty
acids, take a supplement or use linseed (also known as flaxseed)
oil to pour over vegetables and salads.
- Drink plenty of water
- Reduce intake of saturated fats particularly from meat
and processed and refined foods such as biscuits, cakes, pre-prepared
frozen meals.
- Completely eliminate hydrogenated fats, often found in
margarine and other processed foods.
- Avoid refined sugar (including fructose and artificial
sweeteners) use small amounts of natural sweeteners such as honey,
Rapadura, maple syrup and brown rice syrup instead.
- Cut down on your consumption of salt and use sea salt instead
of table salt, which is more refined.
- Reduce caffeine beverages to one a day. If you suffer from
lumpy or painful breasts, cut out caffeine completely.
- Reduce alcohol intake, in the week before your period is
due avoid it completely. If you do choose to drink, alternate each
alcoholic drink with a large glass of water. Restricting alcohol
allows your liver to function more effectively; the liver is responsible
for clearing excess hormones (which cause hormonal imbalance) from
the bloodstream. Alcohol consumption contributes to blood sugar
imbalance, which is implicated in PMS and other symptoms of hormonal
imbalance.
Problems associated with blood sugar imbalance are on the increase.
The culprit as usual is the typical modern diet, which includes high
amounts of refined sugars, refined carbohydrate foods (white rice,
pasta and bread) and moderate to high alcohol intake. The practise
of skipping meals due to lack of time, further compounds the problem.
Symptoms of blood sugar imbalance include: irritability, temper tantrums,
fluttering feeling in the chest, anxiety, nervous tension, sweating,
dizziness, restlessness, headache, lack of concentration, fatigue,
craving for sweet foods, lack of appetite or constant hunger, depression
and crying spells. They are remarkably similar to many symptoms of
PMS.
If you suffer from blood sugar imbalance it is even more important
to follow the guidelines in the two previous sections. In addition,
eat at least four to six small meals a day following the wholefood
guidelines given above. Always be sure to carry a wholefood snack
such as fresh fruit, nuts, trail mix, oatcakes or pumpkin seeds around
with you, which you can eat if you feel your blood sugar levels dropping.
Cut out citrus fruits (as they lower blood sugar) and all fruit juices
and do not eat large amounts of other fruits. For more information
on supplements to alleviate blood sugar imbalance see PMS-C
Supplements.
Doctors treating women with PMS have found it easier to group the
many and varied symptoms into several categories. Many women will
suffer from symptoms from two or more categories, in this case follow
the guidelines for the most troublesome symptoms. It is very important
to follow the dietary guidelines, don't rely on herbs and nutrients
alone. Dietary change alone can often bring about great benefits to
sufferers of PMS.
Important Note: If you:
- are pregnant, breast feeding or plan to
become pregnant
- have a medical history of hormonal imbalance
- have a long standing illness
- have undiagnosed health problems
- are on medication
it is always best to seek advice from a professional
health practitioner before taking herbal supplements. If taken
as directed, herbal remedies are very safe, but they are powerful
medicines. Do not use them lightly; do not exceed the recommended
dose. When self-prescribing, be aware that you are responsible
for your own actions, watch carefully how you react to the remedies.
If you notice any adverse reaction, stop taking the remedy and
seek professional advice. See also
. |
The most commonly occurring PMS symptoms fall into this category,
namely: anxiety symptoms such as mood swings, irritability, mild depression,
anxiety and tension. It is thought that these symptoms occur due to
a high oestrogen and a relatively low progesterone count.
The common occurrence of PMS-A symptoms could be due to increased
levels of oestrogen in our water supplies (from women taking hormonal
medication) absorption of xeno-oestrogens from the environment (e.g.
from plastics and chemicals) and a reduced ability of the liver to
clear excess hormones from the system.
As well as considering taking the following supplements, be sure to
commence the dietary changes outlined above. We recommend food
state nutritional supplements which are more bio-available and
better tolerated as they are closer in structure to normal food.
A food state multivitamin and mineral complex is highly recommended,
as it will provide you with a baseline of nutrients, ensuring that
you absorb any other supplements you take more effectively.
A food state magnesium supplement is recommended to help with
tension as well as hormonal and blood sugar imbalance.
Food state vitamin B6 taken 10-14 before your period or if
you have general stress symptoms take the food state vitamin B
complex on a daily basis.
Red clover tea can help to lower the effect of excess oestrogens
in the system take three cups a day or take the PMS A Tea suggested
below. Vervain tea has a wonderfully calming and relaxing effect
on the nervous system and also works to strengthen the liver. It is
very useful helping to ease tension and has a grounding quality. Take
three cups a day or the PMS A Tea.
Liquorice taken as a tea in the second half of the cycle is
said to reduce oestrogen and increase progesterone levels. It also
nourishes the adrenal glands, which are put under extra pressure when
suffering from stress. Do not take liquorice if you have high blood
pressure or suffer from severe water retention. In mild cases of water
retention it may be beneficial if taken in moderate amounts.
PMS A Tea take 1 part red clover; 2 parts vervain, 2 parts
scullcap, half a part liquorice half a part ginger powder. Mix the
herbs together and take one heaped teaspoon per cup, infuse for 15
minutes. Take 3 cups a day, before meals, a week or two prior to your
period.
Agnus castus is a very useful herb, yet it should be used with
care. Use only if you have an uncomplicated medical history in regards
to hormonal imbalance. If you suffer from pain around the time of
ovulation or you have a family history of ovarian cysts - do not take
this herb unless under the guidance of a medical herbalist. Regular
use of agnus castus is not suitable for women under 20 years of age.
If you feel safe to take this herb it is a fantastic remedy for the
classic symptoms of PMS A. Take the tincture for three months from
the middle of your cycle (ovulation) until when you begin to menstruate.
For best results take in the morning before rising. If you wish you
may take a smaller dose in the afternoon. Take for 4 cycles. If symptoms
still occur after this time, consult a medical herbalist.
C stands for cravings, which are associated with a blood sugar imbalance.
Other related symptoms are: binge eating of sweet foods; a general
increase in appetite or a loss of appetite; fatigue and headaches.
This kind of imbalance is generally due to poor dietary habits, particularly
the overuse of refined sugar and salt. It is very important to follow
the foods to emphasize and foods
to avoid, as well as the guidelines for blood
sugar imbalance.
A food state multivitamin and mineral complex is highly recommended,
as it will provide you with a baseline of nutrients, ensuring that
you absorb any other supplements you take more effectively.
A food state magnesium supplement is recommended to help with
tension as well as hormonal and blood sugar imbalance.
Food state vitamin B6 taken for 10-14 day before your period
or if you have general stress symptoms take the foods state vitamin
B complex on a daily basis.
In addition, food state chromium GTF may be taken for added
help with cravings for sweet foods and general blood sugar imbalance.
An essential fatty acid supplement is particularly important if you
suffer from PMS-C symptoms. Hemp seed oil has a good balance
of all the EFAs (omega 3,6 and 9) and has been shown to increase GLA
levels in the body significantly. If you suffer from very dry skin
or eczema, take linseed oil for 3 - 6 months until dryness
has gone, then change to Udo's oil, Hemp seed oil or Essential Balance Oil. Take 15ml daily.
Algae such as spirulina, chlorella or blue green
algae all help to correct blood sugar imbalance as they are rich
in minerals and easily absorbable protein. Algae also help if you
suffer from anaemia whilst menstruating. To select the correct one
for you, see the Green Superfoods section.
H stands for hyper-hydration, commonly known as water retention. Other
associated symptoms are breast tenderness and enlargement, abdominal
bloating and weight gain. It is thought that these symptoms are caused
by an increase in the hormone aldosterone, which has the effect of
increasing fluid retention. The aldosterone increase may be caused
by increased stress, high salt intake, magnesium deficiency or oestrogen
excess.
A food state multivitamin and mineral complex is highly recommended,
as it will provide you with a baseline of nutrients, ensuring that
you absorb any other supplements you take more effectively.
A food state magnesium supplement is recommended to help alleviate
tension and hormonal and blood sugar imbalance.
Food state vitamin B6 is useful, or if you have general stress
symptoms take the food state vitamin B complex.
Vitamin E is indicated where there is breast tenderness, take 300mcg
of food state Vitamin E 10-14 days before your period
Dandelion leaf capsules or Potters Diurtabs encourage
the elimination of excess water, while maintaining potassium levels.
You could alternatively take 3 cups of dandelion leaf tea per
day.
Evening Primrose Oil has been shown to be most helpful to women
whose main pre-menstrual symptom is breast tenderness. It needs to
be taken for about 3 months to be effective and the other dietary
recommendations mentioned need to be adhered to (it is important to
include omega 3 EFAs in your diet for example) to gain the maximum
benefit. EPO will not work as well if you regularly eat meat, offal
in particular.
D stands for depression. Other associated symptoms include confusion,
forgetfulness, clumsiness, feeling withdrawn, lack of co-ordination
and crying spells. PMS D is the least common of all the categories.
It is recommended that sufferers of these symptoms see a practitioner;
self-treatment should not be attempted, particularly if symptoms are
severe. There may be underlying problems which should also be addressed
such as an under active thyroid or more complex hormonal imbalance.
Sufferers of PMS-D are advised to follow the dietary advice given.
It is important to make sure you are not underweight for your height
and bone structure, also make sure that you are not eating too much
fibre (e.g. all bran or wheat germ). Fibre should not be isolated
but taken in the whole grain (e.g. wholewheat bread, brown rice).
It is a good idea to take a multi-vitamin and mineral complex and
seek professional advice before taking any further supplements.
Sources:
Murray, Michael and Pizzorno, Joseph - Encyclopaedia of Natural
Medicine (Little Brown and Company, U.K.; 1998)
Grenville, Marilyn - The Natural Health Handbook for Women (Piatkus,
U.K; 2001) Tricky, Ruth - Women, Hormones and the Menstrual
Cycle: Herbal and Medical Solutions from Adolescence to Menopause
(Allen and Unwin, Australia; 2001) |
Written by Julia Moore CHEK level 1 Holistic Lifestyle Coach.
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