Premenstrual Syndrome (PMS)

See also :

• Hormonal Imbalance
• Menopause
• Menstrual Cramps

Causes and Symptoms

• Can be related to Magnesium deficiency.

Home remedies

• Get plenty of rest. Get a good night’s rest throughout the month. This is the time when your body processes what you have done during the day. The ideal amount of sleep needed is 7 to 8 hours.
• Increase your daily amount of calcium. I then recommend increasing the intake of magnesium and calcium. Calcium and magnesium orotate seems to work the best. The American Journal of OBGYN states that calcium intake can reduce PMS symptoms. The Journal also recommends increasing foods that are rich in calcium such as leafy greens and calcium-fortified foods. If you don’t get enough calcium through your diet, then try using a calcium supplement.
• Exercise regularly. Make sure to follow a regular exercise routine as well. This will increase your mood levels, detox the body, improve circulation, improve skin quality, and leave you with an overall feeling of well-being. Yoga, Pilates and meditation are very useful for reducing your stress levels, and are excellent for moving energy, both on a physical and mental level.
• Liquorice : The phytoestrogens have the same effects as that of mild estrogen which is the best defense against pre-menstrual syndrome and other discomforts caused by menstruation and menopausal. In addition, this sweet root can help ease the symptoms that accompanies pre-menstrual syndrome (PMS) and menopausal such as bloating, the swelling and tenderness of the breast, and irritability.
• bananas : In women, PMS or Premenstrual Syndrome includes frequent change in one’s mood. During this time, women may become irritable, happy, sad, depressed in the snap of a finger – and most of these are attributed to pain and hormonal changes. The mood swings associated with PMS could sometimes be a source of frustration especially for people surrounding the PMS sufferer. This is why bananas are recommended for women who experience PMS. The high levels of Vitamin B6 in bananas help regulate blood glucose levels that help overcome mood swings and pain in women during PMS.
• Increase intake of complex carbohydrates to 40% by diet by adding more whole grains, leafy green vegetables, and legumes. These foods are high in fiber and B vitamins and release sugar slowly.
• Increase your intake of antioxidant rich foods to your diet (foods rich in vitamin C and E and selenium)
• Increase intake of eggs, garlic, onions and beans (these foods are rich in sulfur-containing amino acids).
• Decrease intake of bad fats such as Saturated Animal fats, and use Unsaturated Fatty Acids (olive oil, cold-pressed vegetable oil, Grapeseed oil… etc)
• Decrease intake of milk and dairy products, which are sources of exogenous estrogen. ( Yogurt is fine)
• Integrate Herbal Therapy of St. Johns Wort, decreases anxiety and depression also is noted to improve mental and emotional PMS symptoms by 50 percent after just two menstrual cycles.
• Vitex is used by medical doctors in Germany to treat PMS, irregular menstrual cycles, hyperprolactinemia and cyclical mastalgia.
• Eliminate sugar, white flour, and refined foods, as it increases excretion of B vitamins, magnesium, and chromium and contributes to increased insulin secretion.
• Eliminate all caffeine as it intensifies anxiety and contributes to fibrocystic breast disease; coffee, tea, mmm chocolate (sorry ladies ) and cola.
• Eliminate red meat because of its high sodium and fat content. Some evidence shows that residual hormones in red meat contribute to menstrual cramps.
• Maca alleviates the symptoms of menopause and PMS
• Shatavari is used to treat Premenstrual syndrome (PMS).
• Curcumin Reduces PMS Symptoms
• Exercise. Getting moderate exercise a few times a week can go a long way towards alleviating your PMS woes.
• Get plenty of sleep. Listen to your body. That period-related fatigue means you need your rest. If you can, work your schedule so that you can get those extra Z’s when PMS hits. That could mean going to bed early, if you work a regular 9-5 job or sneaking in a nap, if your schedule is more flexible.
• Tailor your diet. When you start experiencing PMS symptoms, try cutting back on caffeine, alcohol, and salty foods. If you get stomach pain, try eating smaller meals more frequently, rather than three large meals each day. It will reduce pressure on your abdomen.
• Calcium. PMS symptoms and calcium deficiency symptoms have a lot in common. Make sure you’re getting 1200 milligrams of calcium a day from food sources of from supplements.
• Vitamin E. You want to take 400 IUs of vitamin E per day to alleviate PMS symptoms.
• Magnesium. Do you retain water during your period? 200 milligrams of magnesium daily can make a difference!
• Vitamin B6-rich Foods : Tuna, calf liver, chicken, salmon, turkey, venison, potatoes and cod are some of the good sources of vitamin B6. Vitamin B6, or pyridoxine, can help support the activities of the nervous system and prevent mood swings and depression by increasing the production of amines, which is a precursor of GABA and serotonin, the neurotransmitters responsible for managing the mood. Vitamin B6 is also helpful in the prevention of unwanted inflammation. This will result to lesser tendencies of getting headache or any other types of pain symptoms in PMS. Increasing intake of vitamin B6-rich foods is an assurance that PMS symptoms in women will be reduced.
• Black Cohosh. It can help with insomnia and depression. 40mg of black cohosh extract is a common dosage. If you’re new to this herb, keep an eye out for stomach upset, since some women experience this as a side effect.
• Chasteberry. Women have been using chasteberry to fight PMS for thousands of years. Try to find a 6 percent chasteberry extract that’s 4 milligrams per pill.
• Evening Primrose Oil. This herb can help with breast tenderness if you take 3-4 grams daily during your period.
• Fruits : Everybody should increase their fruit intake. Fruits are healthy and are generally nutritious. Most fruits are rich in vitamin C, a necessary antioxidant. For women suffering from PMS symptoms, vitamin C can help in the formation of hormones which can help eliminate some of the symptoms felt. The vitamins and minerals found in fruits can help in alleviating many of the symptoms in PMS. For instance, mango contains vitamin K, which can help in regulating blood coagulation. Fruits can also help the neurotransmitters in the brain, which can help alleviate anxiety and depression symptoms. Moreover, food cravings are curbed when fruits are eaten liberally.
• High Fiber foods : Fiber helps in the digestive process. Some women who are experiencing constipation will do well if they eat high fiber foods. But it is not just about the digestive system; fiber also has several benefits for those with PMS. PMS is theorized as due to increasing blood estrogen levels. With high fiber foods, estrogen is reduced because instead of it being eliminated, estrogen keeps on recycling in the body producing more PMS symptoms. With high soluble fiber foods, estrogen will bind with the fiber at the intestinal tract after it is used and render itself useless as it is eliminated. Fiber can also reduce food cravings since fiber creates bulk with the food that is already in the digestive tract. Related to this is the tendency of the body to reduce the amounts of sugar in the bloodstream since the rate of digestion is decreased due to the bulk of foods in the intestines. Because of controlled blood sugar levels, mood swings, anxiety or depression is reduced.
• Soy : There are various theories related to the effects of soy in women experiencing PMS. There are theories that counteract the positive effects of soy towards the PMS symptoms. But soy, in many studies has proven to be effective in balancing the estrogen levels in many women. With balanced estrogen levels, instead of a case of raging hormones, the body will experience lesser effects of PMS symptoms. In order to get this benefit, women should consume natural soy products, which still have the soy isoflavones, such as soy beans, tempeh and foods made of soy flour.
• Vitex reduces symptoms of PMS
• Leafy greens : Leafy vegetables must always be part of the diet. Leafy vegetables are highly rich in vitamins and minerals that are essential to one’s health. For PMS sufferers, leafy vegetables, which are rich in calcium, can help reduce muscle cramps, abdominal bloating, aches in various parts of the body and fatigue. Leafy greens to be considered are spinach and broccoli, which are not just high in calcium, but are also rich in fiber that can help in the reduction of blood estrogen levels.
• Essential Fatty Acids : A study conducted at the Federal University of Pernambuco, Brazil has shown that women who are taking 1 to 2 grams of essential fatty acids have reduced their symptoms of PMS. The essential fatty acids in capsules that were taken by the subjects contains oleic acid, linoleic acid, gamma linoleic acid and other polyunsaturated fats, together with vitamin E. Essential fatty acids are not produced by the human body, they are only received from the diet. Therefore, increasing the amounts of eggs, nuts, vegetables and fish can actually alleviate the symptoms related to PMS.
• Saffron extract may help relieve symptoms of PMS, a 2008 study from the British Journal of Obstetrics and Gynecology. After taking saffron supplements daily throughout two menstrual cycles, study participants had a significantly greater decrease in PMS symptoms than those who took a placebo for the same time period.

Medical Disclaimer

This information is not meant to be substituted for medical advice. Always consult a medical professional regarding any medical problems and before undertaking any treatment or dietary changes.