Most people have heard of PMS/PMT – even husbands and boyfriends pick it up by association. More than 75% of women suffer from some form of PMS, occurring each month seven to 10 days prior to their period. It is characterised by irritability, depression, anxiety, headache, breast swelling and pain, sugar and chocolate cravings and acne. There are over 150 health recorded symptoms of PMS.
Scientifically speaking PMS means there is an excess level of oestrogen, or not enough progesterone to balance the oestrogen as these two hormones work together to regulate our fertility and menstrual cycles. Hormonal changed can play a significant role in the worsening of soem diseases premenstrually, e.g., asthma, migraines, diabetes, depression, epilepsy. Some studies associate PMS with physical and mental impairment, days off work and relationship problems.
Treatment
Compared to symptom free women (yes there are some out there), PMS patients have been found to consume 62% more refined carbohydrates, 275% more refined sugar, 79% more dairy products, 78% more sodium, 53% less iron, 77% less manganese and 52% less zinc.
Diet
Eat small regular meals: preferably five small meals a day to maintain even blood sugar levels and energy levels.
Reduce sugars and refined carbohydrates, including sweets, white flour products, honey, dried fruit, soft drinks, alcohol and fruit juice.
Eat protein every meal to balance blood sugar levels and increase the liver’s detoxification of oestrogen: fish, organic chicken and eggs, meat, beans, legumes, nuts and a small amount of dairy.
Avoid foods that cause inflammation: fried foods, animal fats, sugars, alcohol, margarine, white flour products and the caffeine in coffee, chocolate, cola drinks and guarana.
Eat more anti-inflammatory foods which contain omega-3 oils including cold water oily fish, walnuts, flaxmeal and avocado.
Herbs & Vitamins
Chaste tree is specific for PMS. Chaste tree corrects the progesterone deficiency, inhibits prolactin and reduces lumpy sore breasts. It is best taken between 6am and 9am each day when the pituitary gland is most active.
Magnesium reduces sugar and chocolate cravings, alleviates cramps, headaches and fluid retention as well as balances mood swings. Vitamin B6 has been shown to improve the depression and anxiety that are associated with the oral contraceptive pill and alleviates fluid retention and swollen breats.
Lifestyle Tips
Exercise increases circulation to the reproductive organs including the ovaries that produce oestrogen and progesterone, reduces excess body fat, is an outlet for bottles up stress and for a feeling of wellbeing. Choose an exercise that you will enjoy such as swimming, yoga, walking, dancing. Longer duration moderate exercise is best rather than strenuous exercise for less time.
Reduce stress – massage, listen to music, scream (into the pillow if you must), play sport, hot bath, painting, gardening, cooking, writing – there are so many possibilities. Express the bitchy, cranky, mean parts of yourself in less threatening ways such as kick boxing. Take time out to breath and question whether you have too much on your plate and whether others could do more. Life is about balance. Enjoy athe simple things every day.
For extra PMS help, naturally check out our range of natural holistic solutions.
0 Comment