Mar

PMS and Nutritional Therapy

If you are one of the many women who suffer from the monthly nightmare of premenstrual syndrome or PMS, you might find that changing what you eat may really help.

What is PMS?

Premenstrual syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience in the week or two before their menstrual period.

Symptoms subside when the menstrual period starts and within a couple of days of menstrual flow.

Some women experience symptoms throughout their whole cycle without any reprieve.

Symptoms of PMS

PMS symptoms can range from mild to severe.

Symptoms may include:

Breast Swelling and Tenderness
Dizziness
Headache
Cramps
Nausea and vomiting
Food cravings
Abdominal bloating
Weight gain from water retention
Stomach upset
Swelling of the face, hands, ankles
Depressed mood
Crying spells
Anxiety, irritability, anger
Trouble falling asleep (insomnia)
Appetite changes or food cravings
Fatigue

Good Nutrition

Nutrition can substantially influence your PMS symptoms.

Following a well balanced and nutrient dense diet can really help your symptoms.

Include lots of fresh fruit and vegetables, complex carbohydrates, good quality protein, nuts and seeds to help rebalance and maintain your hormones.

Including soluble fibre such as oats, pulses, lentils, brown rice, fruit and vegetables will help to keep your bowels regular and remove any excess toxins and hormones from building up.

Taking a multivitamin and essential fatty acid supplement to ensure you stay topped up with all the necessary nutrients.

A good multivitamin is Cytoplan’s Foundation Formula and a good essential fatty acid supplement is Bio Care’s Dricelle Omega 3.

Good Nutrition for PMS

Magnesium Low magnesium levels can lead to water retention, anxiety, irritability, cravings for sugar, and muscle cramps.

All of these experiences are considered to be typical around the premenstrual time.

The mineral magnesium, found in green leafy vegetables, whole grains and pulses, is also involved in the functioning of the neurotransmitter dopamine: if magnesium is low there is a reduction in dopamine secretion, which upsets the balance of the neurotransmitter and the level of serotonin production.

Another area where magnesium is involved is the secretion of insulin, thus a decrease in insulin levels may be responsible for those premenstrual sugar cravings and occasional mood swings.

B6 (pyridoxine) deficiency in essential fatty acids and vitamin B6, zinc and magnesium, which together create prostaglandins, which help to balance hormone levels.

Vitamin C

Bad PMS Food

Caffeine is a stimulant and can cause irritability and lead to over stimulation of the adrenal glands so the body is less able to cope with stress. It can prevent the absorption of some essential nutrients – zinc and iron.

Alcohol – Excessive intake depletes many vitamins and minerals which can impair the detoxification process of the liver and cause adrenal stimulation.

Sugar in excess impairs the function of the adrenal glands and has been linked with suppressing the immune system.

Salt - Certain people are sensitive to salt which may result in high blood pressure. If you are stressed this can have major implications on health.

Natural Remedies

Flower remedies can often help you deal with the emotions related to being stressed:

Impatiens can help if you find yourself irritated by the little things;

White Chestnut can help with these thoughts that keep going round your mind;

And Beech can help if you have become intolerant and critical.

The Jan de Vries Female Essence combination can also help with any mood swings that you find yourself experiencing.

Aromatherapy essential oils can be added to baths, massage oil, or infusers.

Essential oils that are used for stress, anxiety and nervous tension are: bergamot, cypress, geranium, jasmine, lavender, melissa, neroli, rose, sandalwood and ylang-ylang.

Lavender is the most common and forms the base of many relaxing blends.

Herbs: Agnus Castus is the most important herb in relation to helping PMS.

It has been widely studied in relation to PMS and has shown to be extremely helpful in re-establishing a normal balance of hormones.

Agnus Castus works on the pituitary gland and has a balancing effect on the hormones especially in the second half of the cycle which is why it is such an important herb for PMS symptoms.

CAUTION: You should not take any of the above herbs if you are taking, The Pill, Fertillity drugs, HRT or any other hormonal treatment or other medication unless they are recommended by a registered, experienced practitioner

It is also advisable to include some form of relaxation and/ or exercise into your weekly routine. Either aerobic exercise or a yoga class would really help.

The important thing is setting time aside for you.