Improve Symptoms of PMS with Nutritional & Lifestyle Changes
"Premenstrual Syndrome (PMS) is a common cause of substantial psychological and physical distress for women during their reproductive years.Forty percent of women have symptoms that are severe enough to disrupt some aspect of their daily lives; 5% are incapacitated by their symptoms."
So begins a review article by Dr. Sue Douglas in the Canadian Family Physician journal from November 2002. PMS could have been dubbed the "forgotten illness" until about 20 years ago when gradually it was realized that this collection of symptoms was very common. It was first classified in a useful way by Dr. Guy Abrams in the mid-1980s who outlined 4 types of PMS:
PMS-A In this type the symptoms are mainly increased anxiety with too much estrogen relative to progesterone being secreted,that results in a trigger for anxiety. This is the most common type found in about 70% of sufferers.
PMS-C This type is associated with cravings for carbohydrate, increased fatigue, headache and frequently heart palpitations. People in this category may have low blood sugar, and represent about 25% of sufferers
PMS-D This type is characterized mainly by depression, forgetfulness, and difficulty sleeping. These people might also have low thyroid,frequent crying spells, headaches, and usually too much progesterone in relation to estrogen. They may have excessive hair growth. It is the least frequent of all categories.
PMS-H This type is characterized by increased fluid retention, abdominal bloating, breast congestion and tenderness. It affects about 25% of sufferers.
The above categories are not exclusive to each other. People can have mixtures of all of these types, and they can vary in severity from mild to highly significant. Symptoms usually occur within the last two weeks of the menstrual cycle, but usually during the last 7 to 10 days before the menstrual cycle begins. They often end when the menstrual cycle begins. While medications may be necessary in some cases, a good deal of relief can be obtained by paying attention to diet, exercise, and relaxation and supplementation -- in other words, healthy lifestyle changes.
Overall, the diet for anyone with PMS should consist of a Mediterranean type diet that consists of meals high in good-quality fruits and vegetables, low in red meats, sugars, and white flour, with moderate amounts of good-quality protein preferably from cold water fish such as salmon, mackerel,or tuna, but also from chicken, soybeans and other legumes. Mild to moderate exercise, such as walking or light running, has been found to help the symptoms of PMS. Decreasing the triggers for adrenalin or other stress hormone release through deep relaxation with meditation or self-hypnosis is also important. (see " Learn to Unwind ")
Research has shown that a number of supplements can help in all of the types listed:
B complex vitamins are very important in PMS-A. Take a 50mg B Complex vitamin through the whole cycle. You can also add another 100mg of Vitamin B6 (pyridoxine) on its own if the 50mg B Complex is insufficient to relieve symptoms after a few cycles.
Good studies have also found that calcium can be helpful. I recommend about 1000 mg per day as the carbonate or about 500 mg a day as the citrate. The latter is better absorbed and you need less of it.
Magnesium is also helpful, especially in PMS-C, and can be taken as a Calcium & Magnesium tablet combined if you wish. The dose of magnesium required is about half that of the calcium dose.
Oil of Evening Primrose is an essential oil to be taken by mouth in the reduction of PMS symptoms, again particularly in PMS-A and PMS-C. The oil reduces the formation of inflammatory hormones called prostaglandins. You should take 3 capsules twice daily at breakfast and dinner. The anti-oxidant Vitamin E in 400 IU dose daily should be taken to ensure that the Primrose Oil works effectively.
All supplements should be taken with meals and are not likely to cause any unpleasant side effects in the dosages recommended here. They should always be a part of an overall lifestyle improvement program for greatest effectiveness.
When you are trying any of these lifestyle and supplement treatments, take them for about 3 menstrual cycles before deciding whether to continue or stop. There are many other hormonal, naturopathic, and homeopathic treatments that can be helpful, but are beyond the scope of this article.
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Improve Symptoms of PMS with Nutritional & Lifestyle Changes
"Premenstrual Syndrome (PMS) is a common cause of substantial psychological and physical distress for women during their reproductive years.Forty percent of women have symptoms that are severe enough to disrupt some aspect of their daily lives; 5% are incapacitated by their symptoms."
So begins a review article by Dr. Sue Douglas in the Canadian Family Physician journal from November 2002. PMS could have been dubbed the "forgotten illness" until about 20 years ago when gradually it was realized that this collection of symptoms was very common. It was first classified in a useful way by Dr. Guy Abrams in the mid-1980s who outlined 4 types of PMS:
PMS-A In this type the symptoms are mainly increased anxiety with too much estrogen relative to progesterone being secreted,that results in a trigger for anxiety. This is the most common type found in about 70% of sufferers.
PMS-C This type is associated with cravings for carbohydrate, increased fatigue, headache and frequently heart palpitations. People in this category may have low blood sugar, and represent about 25% of sufferers
PMS-D This type is characterized mainly by depression, forgetfulness, and difficulty sleeping. These people might also have low thyroid,frequent crying spells, headaches, and usually too much progesterone in relation to estrogen. They may have excessive hair growth. It is the least frequent of all categories.
PMS-H This type is characterized by increased fluid retention, abdominal bloating, breast congestion and tenderness. It affects about 25% of sufferers.
The above categories are not exclusive to each other. People can have mixtures of all of these types, and they can vary in severity from mild to highly significant. Symptoms usually occur within the last two weeks of the menstrual cycle, but usually during the last 7 to 10 days before the menstrual cycle begins. They often end when the menstrual cycle begins. While medications may be necessary in some cases, a good deal of relief can be obtained by paying attention to diet, exercise, and relaxation and supplementation -- in other words, healthy lifestyle changes.
Overall, the diet for anyone with PMS should consist of a Mediterranean type diet that consists of meals high in good-quality fruits and vegetables, low in red meats, sugars, and white flour, with moderate amounts of good-quality protein preferably from cold water fish such as salmon, mackerel,or tuna, but also from chicken, soybeans and other legumes. Mild to moderate exercise, such as walking or light running, has been found to help the symptoms of PMS. Decreasing the triggers for adrenalin or other stress hormone release through deep relaxation with meditation or self-hypnosis is also important. (see " Learn to Unwind ")
Research has shown that a number of supplements can help in all of the types listed:
B complex vitamins are very important in PMS-A. Take a 50mg B Complex vitamin through the whole cycle. You can also add another 100mg of Vitamin B6 (pyridoxine) on its own if the 50mg B Complex is insufficient to relieve symptoms after a few cycles.
Good studies have also found that calcium can be helpful. I recommend about 1000 mg per day as the carbonate or about 500 mg a day as the citrate. The latter is better absorbed and you need less of it.
Magnesium is also helpful, especially in PMS-C, and can be taken as a Calcium & Magnesium tablet combined if you wish. The dose of magnesium required is about half that of the calcium dose.
Oil of Evening Primrose is an essential oil to be taken by mouth in the reduction of PMS symptoms, again particularly in PMS-A and PMS-C. The oil reduces the formation of inflammatory hormones called prostaglandins. You should take 3 capsules twice daily at breakfast and dinner. The anti-oxidant Vitamin E in 400 IU dose daily should be taken to ensure that the Primrose Oil works effectively.
All supplements should be taken with meals and are not likely to cause any unpleasant side effects in the dosages recommended here. They should always be a part of an overall lifestyle improvement program for greatest effectiveness.
When you are trying any of these lifestyle and supplement treatments, take them for about 3 menstrual cycles before deciding whether to continue or stop. There are many other hormonal, naturopathic, and homeopathic treatments that can be helpful, but are beyond the scope of this article.
A.M. from Kingston, Ontario writes: "Are there any guidelines to look for when buying herbal or vitamin supplements? I was once told to only buy ones that say "standardized" on the label because it will guarantee that the active ingredients are in the bottle. Is this true?"
This is a question from a Canadian reader, so my answer is going to be primarily for Canadians. The short answer is 'no' - 'standardized' on the label means nothing. Regulations and laws regarding vitamin supplementation vary from country to country. In Canada we have a Natural Health Product Directorate - it is a division of Health Canada that is oversees the natural health products sold to Canadians. See Natural Health Products Directorate . Under the Natural Health Products Regulations, which came into effect on January 1, 2004, natural health products (NHPs) are defined as * Vitamins and minerals
* Herbal remedies
* Homeopathic medicines
* Traditional medicines such as traditional Chinese medicines
* Probiotics, and
* Other products like amino acids and essential fatty acids.
Each product is supposed to be assigned either a DIN (drug identification number), a DIN-HP (the drug identification number for a homeopathic preparation), or an NPN (natural product number). It was established over 5 years ago now, but the funding for this directorate is insufficient, and they are way behind with assigning what are called NHP numbers. Although the idea is to give Canadians access to better natural health products, that outcome has not yet been reached. Just wonder through Toronto's Chinatown - most of the products do not have those NHP numbers, and no one is regulating that market!
Thanks for reading this month's newsletter. See you next month!
SOUNDS OF SILENCE
Sometimes when we see something still, it enables stillness within us. One summer a small turtle ventured out of our garden pond, its head and tail perfectly aligned as if pointing itself in a certain direction. But what struck me was its ability to stay so, so still; and in fact, in order to observe it I had to be still as well! Not just externally but also internally in awe of its ability! Stillness watching stillness. Just quiet.
I think when we get still inside something powerful happens, even if it's for a moment, we settle. No equipment is required, and no batteries! Just a willingness to stop for a moment, and listen to the sound of silence.I'd like to hear about it! Just reply any time and let me know what topics you'd like to know more about.
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