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Premenstrual Syndrome (PMS)
PMS has been estimated to affect 70-90% of women of menstruating age.
Until recently, the medical establishment did not take women complaining
of premenstrual symptoms seriously. Although nowadays it is a widely accepted
problem, it is still difficult to treat using conventional medicine. Menstruation,
and the days leading up to it, need not be an unpleasant experience. Good
nutrition and herbal support offer a natural solutions to alleviating
a range of PMS symptoms.
Premenstrual syndrome is a term which describes any symptoms that occur
after ovulation and which are alleviated once the period starts. There
are over 150 symptoms associated with PMS; they may be broadly grouped
into 5 categories. Women may suffer from predominantly one type of PMS
or they may have symptoms which cover several categories.
Taking the contraceptive pill means that there are unusually high levels
of hormones in your system. If you suffer from PMS symptoms whilst taking
the Pill it is highly likely that the Pill is contributing towards your
symptoms. Discuss this problem with your doctor.
| Important Note: Do not take any hormonal balancing herbs
if you are on hormonal medication such as the contraceptive pill. |
To really get to the bottom of PMS symptoms it is essential to take a
good look at the kinds of foods you eat on a day-to-day basis. Many people
may feel that they eat healthily, but on closer examination they fall
short of an ideal wholefood diet. The importance of changing to a wholefood,
predominantly vegetarian diet, cannot be emphasized enough. Follow the
guidelines below and you will be giving your body the nutrients it needs
to bring your hormones back into balance, naturally. You will also be
nourishing and strengthening your body, thus protecting it against a whole
host of other ailments too.
- Eat whole grains (brown rice, wholemeal bread) instead of white
pasta, rice and bread: whole grains contain many more nutrients than
their refined versions, the body takes longer to convert wholegrains
into sugar providing a slow release of energy rather than a quick release
of sugar into the system.
- Eat a wide variety of legumes, including soya but take care
not to rely on it too heavily. Chickpeas, lentils, mung beans, aduki
beans etc all provide phyto-oestrogens which help to balance the hormones.
See our recipe section for some
delicious bean based recipes. If time is short, we stock a selection
of Mrs Gill's frozen dahls made with a variety of different pulses.
| What are phyto-oestrogens?
Phyto-oestrogens are plant chemicals, found in many foods and herbs,
that look very similar to the oestrogen we produce. These phyto-oestrogens
lock on to oestrogen receptor sites in the body and have a normalising
effect on oestrogen levels. Soya is one of the richest sources of
phyto-oestrogens. |
- Eat plenty of vegetables and some fruit: we should be aiming
to have at least five portions of vegetables and fruits per day. Try
to rely on vegetables predominantly, as they are less likely to cause
digestive upset. Vegetables from the cabbage family in particular, can
increase the rate at which the liver changes oestrogen into a water
soluble form which is easily excreted. The cabbage family includes:
all cabbages, broccoli, brussels sprouts, and radicchio. Eat fruit at
room temperature to help digestion. Produce grown organically is generally
tastier, higher in vitamin and mineral content and is not sprayed with
synthetic pesticides.
- Include oil rich foods such as oily fish, ground linseed, nuts,
pumpkin seeds and fresh cold pressed oils olive, hemp seed, pumpkin
seed. To ensure adequate intake of Omega 3 essential fatty acids, take
a supplement or use linseed (also known as flaxseed) oil to pour over
vegetables and salads.
- Drink plenty of water we tend to become dehydrated when we
are stressed, this is why we need to take more water than other mammals.
Genearlly we need to drink 6-8 large glasses per day.
- Reduce intake of saturated fats particularly from meat and
processed and refined foods such as biscuits, cakes, pre-prepared frozen
meals. Hormones are stored in animal fat, non-organic meat can have
higher than normal levels or hormones present.
- Completely eliminate hydrogenated fats, often found in margarine,
biscuits, cakes and other processed foods.
- Avoid refined sugar (including fructose and artificial sweeteners)
use small amounts of natural sweeteners such as honey, Rapadura, maple
syrup and brown rice syrup instead. Refined sugar consumption can lead
to blood sugar imbalance
- Cut down on your consumption of salt and use sea salt instead
of table salt, which is stripped of naturally occuring trace minerals.
- Reduce caffeine beverages to one a day. If you suffer from
lumpy or painful breasts, cut out caffeine completely.
| Did you know?
Period pain is directly related to caffiene intake. The more caffiene
you drink the worse the period pain becomes. Take Rooibosh tea or
dandelion coffee instead and try carob in place of chocolate (sorry
girls, even Green and Black's chocolate contains caffiene!) |
- Reduce alcohol intake, in the week before your period is due
avoid it completely. If you do choose to drink, alternate each alcoholic
drink with a large glass of water. Restricting alcohol allows your liver
to function more effectively; the liver is responsible for clearing
excess hormones (which cause hormonal imbalance) from the bloodstream.
Alcohol consumption contributes to blood sugar imbalance, which is implicated
in PMS and other symptoms of hormonal imbalance.
Problems associated with blood sugar imbalance are on the increase. The
culprit, as usual, is the typical modern diet, which includes high amounts
of refined sugars, refined carbohydrate foods (white rice, pasta and bread)
and a moderate to high alcohol intake. The practise of skipping meals
due to lack of time, further compounds the problem.
Symptoms of blood sugar imbalance include: irritability, temper tantrums,
feeling faint, fluttering feeling in the chest, anxiety, nervous tension,
sweating, dizziness, restlessness, headache, lack of concentration, fatigue,
craving for sweet foods, lack of appetite or constant hunger, depression
and crying spells. They are remarkably similar to many symptoms of PMS.
If you suffer from blood sugar imbalance it is even more important to
follow the guidelines in Foods that encourage hormonal
balance and Foods that aggravate PMS. In addition,
eat at least four to six small meals a day following the wholefood guidelines
given above. Always be sure to carry a wholefood snack such as fresh fruit,
nuts, trail mix, oatcakes or pumpkin seeds around with you, which you
can eat if you feel your blood sugar levels dropping. Cut out citrus fruits
(as they lower blood sugar) and all fruit juices and do not eat large
amounts of other fruits. For more information on supplements to alleviate
blood sugar imbalance see PMS-C Supplements.
Doctors treating women with PMS have found it easier to group the many
and varied symptoms into several categories. Many women will suffer from
symptoms from two or more categories, in this case follow the guidelines
for the most troublesome symptoms. It is very important to follow the
dietary guidelines, don't rely solely on herbs and nutrients. Dietary
change alone can often bring about great benefits to sufferers of PMS.
| Important Note: If you:
- are pregnant, breast feeding or plan to become
pregnant
- have a medical history of hormonal imbalance
- have a long standing illness
- have undiagnosed health problems
- are on medication
it is always best to seek advice from a professional
health practitioner before taking herbal supplements. If taken as
directed, herbal remedies are very safe, but they are powerful medicines.
Do not exceed the recommended dose. When self-prescribing, be aware
that you are responsible for your own actions, watch carefully how
you react to the remedies. If you notice any adverse reaction, stop
taking the remedy and seek professional advice. See also
Disclaimer
. |
The most commonly occurring PMS symptoms fall into this category, namely:
anxiety symptoms such as mood swings, irritability, mild depression, anxiety
and tension. It is thought that these symptoms may occur due to high oestrogen
and relatively low progesterone levels.
The common occurrence of PMS-A symptoms could be due to increased levels
of oestrogen in our water supplies (from women taking hormonal medication)
absorption of xeno-oestrogens from the environment (e.g. from plastics
and chemicals) and a reduced ability of the liver to clear excess hormones
from the system.
As well as considering taking the following supplements, be sure to commence
the dietary changes outlined above. We recommend food
state nutritional supplements which have a greater bio-availability
and aarrre well tolerated by the body as they are closer in structure
to normal food.
A food state multivitamin and mineral complex is highly recommended,
as it will provide you with a baseline of nutrients, ensuring that you
absorb any other supplements you take more effectively.
A food state magnesium supplement is recommended to help with tension
as well as hormonal and blood sugar imbalance.
Food state vitamin B6 taken 10-14 days before your period or if
you have general stress symptoms take the food state vitamin B complex
on a daily basis.
Red clover tea can help to lower the effect of excess oestrogens
in the system take three cups a day or take the PMS A Tea suggested below.
Vervain tea has a wonderfully calming and relaxing effect on the
nervous system and also works to strengthen the liver and spleen. It is
very useful helping to ease tension and has a grounding quality. Take
three cups a day or the PMS A Tea.
Liquorice taken as a tea in the second half of the cycle is said
to reduce oestrogen and increase progesterone levels. It also nourishes
the adrenal glands, which are put under extra pressure when suffering
from stress. Do not take liquorice if you have high blood pressure or
suffer from severe water retention. In mild cases of water retention it
may be beneficial if taken in moderate amounts.
PMS A Tea take 1 part red clover; 2 parts vervain,
2 parts scullcap, half a part liquorice. Mix the herbs together
and take one heaped teaspoon per cup, infuse for 15 minutes. If liked,
add apinch of ginger powder before stirring and drinking. Take
3 cups a day, before meals, a week or two prior to your period.
Agnus castus is a very powderful hormone regulating herb, and hence
it should be used with care. Use only if you have an uncomplicated medical
history in regards to hormonal imbalance. If you suffer from pain around
the time of ovulation or you have a family history of ovarian cysts -
do not take this herb unless under the guidance of a medical herbalist.
Regular use of agnus castus is not suitable for women under 20 years of
age. If you feel safe to take this herb it is a fantastic remedy for the
classic symptoms of PMS A. Take the tincture for three months from the
middle of your cycle (ovulation) until when you begin to menstruate. For
best results take in the morning before rising. Take for 4 cycles. If
symptoms still occur after this time, consult a medical herbalist.
C stands for cravings, which are associated with a blood sugar imbalance.
Other related symptoms are: binge eating of sweet foods; a general increase
in appetite or a loss of appetite; fatigue and headaches.
This kind of imbalance is generally due to poor dietary habits, particularly
the overuse of refined sugar and salt. It is very important to follow
the foods that encourage hormonal balance and
foods that aggravate PMS, as well as the guidelines
for blood sugar imbalance.
A food state multivitamin and mineral complex is highly recommended,
as it will provide you with a baseline of nutrients, ensuring that you
absorb any other supplements you take more effectively.
A food state magnesium supplement is recommended to help with tension
as well as hormonal and blood sugar imbalances.
Food state vitamin B6 taken for 10-14 day before your period or
if you have general stress symptoms take the foods state vitamin B
complex on a daily basis.
Food state chromium GTF may be taken for added help with cravings
for sweet foods and general blood sugar imbalance. This trace mineral
aids pancreatic function.
An essential fatty acid supplement is particularly important if you suffer
from PMS-C symptoms. Hemp seed oil has a good balance of all the
EFAs (omega 3,6 and 9) and has been shown to increase GLA levels in the
body significantly. If you suffer from very dry skin or eczema, take linseed
oil for 3 - 6 months until dryness has gone, then change to Udo's
oil, Hemp seed oil or Essential Balance Oil. Take 15ml
daily.
Algae such as spirulina, chlorella or blue green algae
all help to correct blood sugar imbalance as they are rich in minerals
and easily absorbable protein. Algae also help if you suffer from anaemia
whilst menstruating. To select the correct one for you, see the Green
Superfoods section.
H stands for hyper-hydration, commonly known as water retention. Other
associated symptoms are breast tenderness and enlargement, abdominal bloating
and weight gain. It is thought that these symptoms are caused by an increase
in the hormone aldosterone, which has the effect of increasing fluid retention.
The aldosterone increase may be caused by increased stress, high salt
intake, magnesium deficiency or oestrogen excess. Follow the guidelines
given in foods that encourage hormonal balance
and foods that aggravate PMS.
A food state multivitamin and mineral complex is highly recommended,
as it will provide you with a baseline of nutrients, ensuring that you
absorb any other supplements you take more effectively.
A food state magnesium supplement is recommended to help alleviate
tension and hormonal and blood sugar imbalance.
Food state vitamin B6 is useful, or if you have general stress
symptoms take the food state vitamin B complex.
Vitamin E is indicated where there is breast tenderness, take 300mcg of
food state Vitamin E 10-14 days before your period
Dandelion leaf capsules or Potters Diurtabs encourage the
elimination of excess water, while maintaining potassium levels. You could
alternatively take 3 cups of dandelion leaf tea per day.
Evening Primrose Oil has been shown to be most helpful to women
whose main pre-menstrual symptom is breast tenderness. It needs to be
taken for about 3 months to be effective and the other dietary recommendations
mentioned need to be adhered to (it is important to include omega 3 EFAs
in your diet for example) to gain the maximum benefit. EPO will not work
as well if you regularly eat meat, offal in particular.
D stands for depression. Other associated symptoms include confusion,
forgetfulness, clumsiness, feeling withdrawn, lack of co-ordination and
crying spells. PMS D is the least common of all the categories. It is
recommended that sufferers of these symptoms see a practitioner; self-treatment
should not be attempted, particularly if symptoms are severe. There may
be underlying problems which should also be addressed such as an under
active thyroid or more complex hormonal imbalance.
Sufferers of PMS-D are advised to follow the dietary advice given in foods
that encourage hormonal balance and foods that aggravate
PMS. It is important to make sure you are not underweight for your
height and bone structure, also make sure that you are not eating too
much fibre (e.g. all bran or wheat germ). Fibre should not be isolated
but taken in the whole grain (e.g. wholewheat bread, brown rice).
A food state multivitamin and mineral complex is highly recommended,
as it will provide you with a baseline of nutrients, ensuring that you
absorb other supplements you take more effectively.
A food state magnesium supplement is recommended to help alleviate
tension and hormonal imbalance.
Food state vitamin B complex for general stress symptoms
Oats (see our porridge
recipe) and liquorice tea (do not take if you have high blood
pressure) are also helpful.
It is a good idea to seek professional advice before taking any further
supplements.
| Sources:
Murray, Michael and Pizzorno, Joseph - Encyclopaedia of Natural
Medicine (Little Brown and Company, U.K.; 1998)
Grenville, Marilyn - The Natural Health Handbook for Women (Piatkus,
U.K; 2001) Tricky, Ruth - Women, Hormones and the Menstrual Cycle:
Herbal and Medical Solutions from Adolescence to Menopause (Allen
and Unwin, Australia; 2001) |
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