It is important to have natural health ways and mainstream solutions to deal with premenstrual syndrome (PMS), which is the well-known cluster of symptoms that rack female bodies and include mood swings, bloating, headaches and breast soreness. Complaints can also include anxiety, fatigue, insomnia, overwhelmed feelings and more. The indications occur one to two weeks before menstrual flow.
Although the exact cause of PMS is unknown, some experts think it is the result of an imbalance between the main menstrual hormones, estrogen and progesterone. Other scientists believe a nutritional imbalance provokes PMS.
Calcium and Vitamin D Help PMS
Eating food rich in calcium and vitamin D can lower the risk of developing PMS. At the University of Massachusetts, a study of approximately 3000 women ages 27 to 44 over a 10-year period, found that those who consumed the most calcium and vitamin D – like low-fat milk and fortified orange juice – had the lowest PMS symptoms.
PMS expert Susan Thys-Jacobs, M.D., believes a nutritional imbalance causes PMS symptoms, as she notes the annoying symptoms are similar to those of calcium deficiency. In her investigations, she advises women to get 1200 to 1500 mg per day of calcium from food, but to use calcium supplements if necessary to reach their goal. She also encourages women to take vitamin D. She suggests waiting at least two months before judging the feel-better benefits.
Magnesium, Vitamin E and Vitamin B6 Assist PMS
Many people are deficient in magnesium – called the anti-stress mineral – with symptoms including irritability, nervousness and insomnia. These are strikingly close to PMS conditions. Most experts advise taking half the amount of calcium intake, which would be about 600 mg per day of magnesium. In addition, some small studies have shown relief with supplementation of 400 IU of daily vitamin E, particularly useful for breast soreness, and not more than 100 mg of daily vitamin B6, especially helpful for bloating.
Herbs Chasteberry and Evening Primrose Oil Offer PMS Relief
Experts believe the berries of the chasteberry tree, Vitex agnus-castus, help to balance the hormones estrogen and progesterone thereby tempering PMS aggravations. Traditionally chasteberry has brought women relief for centuries and currently the prestigious German Commission E approves chasteberry for PMS.
Native American women used the oil from the crushed seeds of the evening primrose flower, Oenothera biennis, to find relief for PMS. Researchers think women with pre-period problems may have a deficiency of gamma-linoleic acid; evening primrose oil contains this essential fatty acid. Often herbs take three months of daily use before an effect is noted.
Physical Activity and Physicians Bring PMS Respite
Physical exercise like fast walking or dancing combats bad moods, turns around anxiety and helps sleeping at night. Doctors can prescribe antidepressants for bad indications and can treat the severe form of PMS, premenstrual dysphoric disorder (PMDD) that disrupts normal routine. A relatively new birth-control pill called Yaz is approved to treat PMDD.
Natural and Mainstream PMS Supports
As scientists are researching the cause of the syndrome, whether PMS is due to a hormonal imbalance or nutritional deficiency or both, women seek relief from the painful, unsettling array of symptoms. Natural health solutions of diet, supplements, herbs, and exercise offer solid management of PMS. Physicians can prescribe strong meds and birth control pills.
This is an educational article only. See your physician for medical advice.
Reference
Schimelpfening, Nancy. “Natural Cures for PMS/PMDD.” About.com , accessed February 23, 2009.
 |
