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PMS

Most women experience physical and emotional changes each month before menses. For some women, however, these changes are exaggerated and range from breast tenderness to irritability and mood swings. These symptoms are called premenstrual syndrome (PMS).

PMS symptoms follow a predictable pattern. They occur in the two weeks before each menstrual period and subside with the onset of menses or within a couple of days of menstrual flow. There is a seven day symptom-free interval in the first half of the cycle.

Vitamin B assists in the production of progesterone to counterbalance estrogen. It also promotes the synthesis of neurotransmitters in the brain such as serotonin and dopamine. Decreased levels of these neurotransmitters have been suggested in the etiology of PMS.

Although vitamin B6 is a water-soluble vitamin, it can be toxic in large doses or with moderate doses over an extended period of time.

Intake should not exceed 200 mg/day and should be divided into 50 mg doses spread throughout the day. Signs of toxicity include tingling, numbness, and decreased sensation in the hands or feet.

Evening Primrose Oil

Evening Primrose oil (EPO) is often recommended for headache, cramping, bloating, breast pain, depression, and irritability. EPO contains gamma-linolenic acid, which is involved in the metabolism of hormone-like substances called prostaglandins that regulate pain and inflammation in the body.

EPO is available in capsule or oil form and should always be refrigerated. Borage oil or black currant oil have similar effects and may be substituted. If used long-term, twice as much flax seed oil should be used to maintain the optimal balance of oils. Stomach discomfort and loose stools may occur if the initial dose is too high. EPO can interact with certain drugs for schizophrenia.

Magnesium

The mineral magnesium appears to benefit women with cramps, mood swings, depression, fatigue, breast tenderness, and water retention. Magnesium may work by promoting dopamine production and indirectly inhibiting activity of the hormone prolactin. It is involved in prostaglandin metabolism and vitamin B6 activity.

Research studies show that although women with PMS do not differ in their serum levels of magnesium, levels of magnesium inside red blood cells are significantly lower in women with PMS.

Vitamin B6 is required for Mg to enter cells. Magnesium deficiency may be associated with cravings for chocolate. People with heart or kidney disease must consult a health practitioner before taking magnesium supplements. Too much magnesium can cause diarrhea and serious health problems.

Calcium

The mineral calcium may be beneficial for women with premenstrual cramps and moodiness. In one 3 month research study comparing calcium supplements to a placebo, women taking calcium supplements experienced fewer premenstrual symptoms in the second and third months of usage. Ratings of mood, water retention, food cravings, and pain were significantly decreased.

Calcium citrate is the most easily absorbed form of supplement. If calcium citrate is not available, calcium carbonate can be used.

Chaste Tree (Vitex Agnus-Castus)

Chaste tree, one of the most popular herbs for premenstrual syndrome, is recommended for breast pain and tenderness, infrequent menstrual periods and ovarian cysts. This herb affects the pituitary gland by increased the production of luteinizing hormone (LH) and shifting the ratio of estrogen to progesterone in favor of progesterone. Chaste tree also lowers the secretion of the hormone prolactin possibly by binding with dopamine receptors and decreasing the output of prolactin-releasing hormone.

Acupuncture

In traditional Asian medicine, the liver is the organ that is most affected by stress, anger, and frustration. Stagnation of liver energy and blood by emotions, alcohol, and spicy and fatty foods can lead to breast tenderness and abdominal bloating and cramping. Acupuncture, exercise, expressing emotions, and breathing exercises can help to relieve stagnation.

Dietary Suggestions Women with premenstrual syndrome may benefit from making the following dietary changes: Reduce sugar and salt intake. This is especially useful for bloating and swelling of the hands and feet, breast tenderness, and dizziness. Increase foods rich in potassium, such as fish, beans, and broccoli. Eat small, frequent meals to help stabilize blood sugar. Eliminate caffeine, which can aggravate anxiety, depression, and breast tenderness. Increase intake of fruits, vegetables, beans, nuts, seeds, and fish. Avoid alcohol and decrease intake of fatty foods and red meat.

The information presented is for informational purposes only. The results reported may not necessarily occur in all individuals. Consult your doctor or health care practitioner for any health problem.

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