Simple dietary changes or natural remedies can prevent and eliminate these uncomfortable symptoms.
PMS symptoms result from natural and normal fluctuations in female hormones: for this reason any menstruating woman is a candidate for PMS. Approximately one in every two women experience symptoms, to varying degrees, during their childbearing years. Four PMS symptom categories have been identified. The pattern of these symptoms will vary from woman to woman or possibly from month to month.
- Tension symptoms; including nervous tension, irritability, mood swings, and anxiety
- Hyperhydration symptoms include; weight gain, swelling in the hands and feet, bloating and breast tenderness.
- Craving symptoms include; increased hunger, cravings for sweets or salty foods, headaches, dizziness and a pounding heart.
- Depression symptoms include; poor memory function, frequent crying, insomnia, depression and confusion.
Studies have shown that an imbalance between the female hormones-estrogen and progesterone- may be a contributing factor in PMS symptoms. For example excess estrogen in proportion to progesterone may stay in the system due to the liver¡¦s inability to break it down. This may be caused by a shortage of B vitamins.
Dietary adjustments can bring about significant improvements to PMS and menstrual discomfort.
- Dietary fat intake especially animal fats should be limited, this helps to reduce water retention.
- Caffeine and alcohol intake should be reduced, as they are diuretic and can stimulate excretion of important nutrients.
- Processed sugars should be limited to 1-3 teaspoons per day, this will prevent excessive magnesium excretion.
- Salt intake should be limited, this will aid reduction of bloating and tenderness.
- Increase fiber intake.
- Include 1-2 tablespoons of safflower oil in diet, this helps regulate hormones and will reduce bloating and tenderness.
- Include physical exercise to daily routine, this will increase oxygen levels in the blood which help eliminate toxins and increase nutrient absorption.
- Eat fewer diary products. Dairy products block the absorption of magnesium and increase urinary excretion.
- Have high protein snacks between meals.
- Try to eliminate or reduce smoking as this reduces iron intake dramatically and affects nutrient absorption.
Iron intake is of great importance to menstruating women. Loss of blood during menstruation doubles a woman¡¦s daily requirement for iron. A menstruating, moderately active woman should consume at least 18mg. of iron daily, more if menstruation is heavy or she is using an inter-uterine device as a means of birth control. A regular, well-balanced diet provides approximately 6mg of absorbed iron for every 1,000 calories. Only 2-7% of iron is absorbed from vegetables, fruit and grains while 20-30% of iron is absorbed from red meat. It is worth considering an iron supplement to increase provision of iron. Other supplements which may alleviate symptoms are B6, vitamin E, Calcium and magnesium. Though calcium should not be taken with iron as it reduces absorption.
Herbal treatments which may be safely taken include;
- Angelica root and red raspberry- these have antispasmodic properties and may alleviate cramps.
- Valerian, and peppermint help to stabilize mood swings and to tone the nervous system.
- Fennel seed and blessed thistle are hormone balancing herbs.
- Feverfew is good for migraines.
- Wild yam may alleviate bloating, cramps and breast tenderness.
- Paud¡¦arco tea is good protection against candidiasis (yeast infection)
- Milk thistle cleanses the liver and helps improve its function, enhancing its ability to metabolize estrogen.
- Kombucha tea is energizing and immune-boosting and has been reported to be helpful for some women suffering from PMS.
