Vitamins for Premenstrual Support

There are a number of vitamin supplements available on the market that are said to support the symptoms of PMS:

• Calcium Carbonate
• Vitex Agnus-Castus
• Evening Primrose Oil
• Vitamin E
• Magnesium

Calcium Carbonate

Supplementation with 1,200mg per day of calcium carbonate is said to reduce the symptoms of PMS by half. You may need to take these supplements for at least three cycles before you notice any improvement.

Vitex Agnus-Castus

Vitex Agnus is said to reduce levels of Prolactin which influences levels of Follicle-stimulating hormone (FSH) and Oestrogen. It results in a shift in the ratio of Oestrogen and Progesterone, which are said to support the symptoms of PMS.

The recommended daily dosage of Vitex Agnus-Castus for Premenstrual women is 2000mg.

Evening Primrose Oil

Evening Primrose Oil is used as a natural treatment for a variety of premenstrual symptoms. It's a valuable source of the Omega-6 fatty acid Gamma Linolenic acid that is required for the synthesis of a hormone called Prostaglandin and is particularly beneficial for the treatment of sore breasts associated with PMS.

The recommended daily dosage of Evening Primrose Oil for women experiencing premenstrual symptoms is 1000mg.

Vitamin E
Some women find that vitamin E supplements are helpful, particularly for premenstrual anxiety and depression.

The recommended daily dosage of Vitamin E is 10mg.

Magnesium

Supplementation of Magnesium is said to reduce PMS-related bloating, fluid retention and breast tenderness by 40%.

Recommended daily dosage is 200mg.

Disclaimer

Healthy Comparisons does not give or purport to give any medical or healthcare advice and is not qualified to do so. You should not under any circumstances substitute qualified medical advice with information found in this fact sheet. The information contained in this fact sheet does not take into account the physical state, medical status or health requirements of any particular individual which are relevant to the proper diagnosis and treatment of any problem, condition or disorder. You should never use or act upon this information without first properly consulting, and seeking proper information and advice from, a qualified healthcare professional. Healthy Comparisons, its related companies and its licensors expressly disclaim all responsibility for and liability in respect of the accuracy of the information provided in the website, its improper application and the consequences of anyone's failure to obtain a proper medical examination and advice from a qualified healthcare professional in the relevant circumstances.

© HealthyComparisons.com.au 2008

"Why am I so angry?"— Understanding Premenstrual Syndrome (PMS)

When it comes to PMS and other menstrual disorders, women are often frustrated with the lack of understanding and proper care they receive from conventional sources. "One week before my period, I'm so irritable I could rip my husband's head off" is a frequent statement.  Oral contraceptives seem to be the one-stop treatment of choice for many of these complaints and although artificial stabilization of hormones can bring relief for the issues of PMS, it does not help to find the cause of the problem.

Natural medicine has much to offer for PMS sufferers as it targets the root of the problem. In my practice in Brisbane, I help women unravel the cause of their particular PMS symptom picture

Let's take a look at what's going on.

PMS  is defined as the well known myriad of symptoms which start 1-2 weeks before the period.  These include

• Breast pain
• mood changes such as anger or depression
• headaches
• acne
• digestive complaints such as bloating, constipation, or diarrhea
• weight gain and water retention
• sugar cravings
• fatigue often 1-2 weeks before the period.

All symptoms MUST resolve with the onset of the period to be classified as PMS or something else is going on.

Hormonal Balance

From the first day of the period to ovulation (typically around day 14), oestrogen rises slowly and declines after the egg is released from the ovary.  In a normal menstrual cycle, progesterone is the main hormone after ovulation—it helps to offset some of the strong effects of oestrogen.

A common finding in PMS sufferers is an elevated oestrogen/progesterone ratio in which oestrogen is abnormally elevated compared to the level of progesterone.  This can be due to an inefficient liver clearance of oestrogen or mild progesterone deficiency.

Another reason why progesterone is low in the 2^nd half of the cycle is stress.  Stress raises a hormone called cortisol.  When stress is continuous, progesterone is taken from the menstrual cycle to convert to cortisol.  This is a protective mechanism --as the body thinks it is running from a tiger it considers cortisol more important than the reproductive hormone progesterone.

Irritability and Depression

Not only can high oestrogen cause all of the symptoms of PMS, but an elevated oestrogen/progesterone ratio has also been shown to impair proper neurotransmitter synthesis such as the "feel-good" serotonin. This may be due to oestrogen depleting B6 levels which is a necessary vitamin to produce proper serotonin levels.

B6 levels are frequently low in depressed patients, especially those taking oestrogens such as the birth control pill or menopausal medication such as Premarin.

Anger is also often experienced by women with PMS.  Energetically, anger can be a frequent sign of liver congestion and oestrogen overload.

Oestrogen Dominance

The total amount of oestrogen in your body is determined by

• how much you make yourself (technically, all oestrogen starts as testosterone and is converted in the ovaries or fat tissues—known as endogenous oestrogen)
• how much comes from the outside (from hormones in animal products, chemicals in cosmetics etc—known as exogenous oestrogen)
• and how well you detoxify both

Too high oestrogen is known as oestrogen dominance, a condition associated with PMS, breast cancer, uterine fibroids, and endometriosis.

Other hormonal influences

In addition to the above mentioned effects, excess oestrogen has also been implicated in a rise in aldosterone secretion from  2-8 days prior to menses, causing fluid retention, a common complaint in PMS.  Endogenous and exogenous oestrogen can also increase prolactin secretion by the pituitary gland.  Elevated prolactin has been linked to progesterone deficiency, breast pain, fibrocystic breast disease, and hypothyroidism.

Hypothyroidism affects a large percentage of women with PMS, and should therefore not be underestimated.  If symptoms persist, a simple blood test can identify blatant thyroid dysfunction.

Natural Approaches to PMS

It is always important to know what type of PMS you are experiencing before embarking on a treatment plan.  The suggestions below are just examples of a wide variety of professional treatments.

Diet:  In my practice, diet and lifestyle recommendations are always the foundation on which I build my treatment plan. I often start the treatment with a cleansing diet for 2-4 weeks, after which I focus on specific diet changes. Depending on the symptom picture, a typical dietary recommendation for a patient with PMS may be to reduce all animal products to decrease exogenous oestrogens as well as saturated fats.  To put this into context: vegetarian women excrete two to three times  more oestrogens in their faeces and have 50% lower free oestrogens than their omnivore counterparts.  Overall reduction of fat, sugar, and salt all has been shown to significantly improve PMS symptoms in some women.

Liver Detox:   the liver is a very important organ of detoxification.  Oestrogens are detoxified through the 2 main detox pathways of the liver. Abstaining from alcohol, caffeine, chemicals and processed foods can lower the total detox burden of the liver.  Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) contain Indole-3-carbinol—a potent compound that aids in the liver detoxification of oestrogen.  This is also available in pill form from a qualified naturopath.

The Gut: Another important aspect of PMS treatment is to establish proper bowel flora.  To detoxify oestrogens, the liver binds it to glucuronic acid which prevents the reabsorption of oestrogens from the bowel.  Certain undesirable gut bacteria produce the enzyme beta-glucuronidase which cleaves this bond and allows these oestrogens to re-enter the circulation, adding to the total oestrogen pool.  Increasing fibre and adding probiotics to the treatment protocol can be very beneficial.

Exercise and stress reduction have been clearly documented in the literature for reducing symptoms of premenstrual syndrome.

Specific Herbs and Nutrients

A professional naturopath has many herbal remedies and nutrients to design an individualized treatment plan.

By far the most commonly used herb in PMS is Vitex agnus-castus (Chaste tree berry).  It is so effective in regulating menses and lowering prolactin it has been written up in Europe's prestigious "German Commission E" --a scientific database on herbal substances

B6 and Magnesium are important for proper serotonin production especially in cases of oestrogen dominance.  It also seems to help with sugar cravings before the period.

By Nirala Jacobi

For more information, visit www.niralajacobi.com

Beat period pain

One in five women who suffer period pain (also known as dysmenorrhoea, menstrual pain or menstrual cramps) say the pain is severe enough to interfere with their ability to function normally one to three days every month. No wonder menstrual cramps are the leading cause of absenteeism in women under the age of 30.

What causes period pain?

Primary dysmenorrhoea (the most common type of period pain) is caused by uterine contractions that are too strong and occur too frequently. Between contractions the uterine muscle does not relax properly and there is an unusually high 'resting tone'. The effect of this is a reduction in the amount of blood fl owing through the uterine muscle.

The usual cause of primary dysmenorrhoea is excess production of short acting fatty-acid hormones known as leukotrienes and series two prostaglandins. These are highly inflammatory compounds that increase blood clotting and cause the pain of dysmenorrhoea. Excess production of these compounds in women with period pain is often a result of a high intake of animal fat in the diet and also high oestrogen levels resulting in hormonal imbalance.

Most women with primary dysmenorrhoea describe the pain as continual dull background aches or a sense of heaviness, accompanied by cramping. The pain is usually located in the lower abdomen and often commences at the beginning of the period, intensifying as the flow becomes heavier.

Secondary dysmenorrhoea occurs when period pain is caused by another complaint, for example (and commonly) endometriosis or pelvic inflammatory disease (PID).

Herbs that help

• Asparagus (Shatavari) is balancing and normalising to the reproductive organs and can be used safely even in young girls experiencing period pain. According to naturopath Tracey Yeend (see page 3 for full article) this herb should be your first choice for period pain. Ideally this herb should be taken throughout the cycle, however it can be taken for a day or two prior to the start of the period and until symptoms subside.
• False Unicorn (Chamaelirium luteum), Dong Quai (Angelica polymorpha) and Raspberry Leaf (Rubus idaeus) are herbs that are thought to regulate the muscular activity of the uterus, encouraging uterine contractions that are regular, rhythmic and more orderly.
• Black Haw (Viburnum prunifolium) and Wild Yam (Dioscorea villosa) are antispasmodic herbs that can help to alleviate menstrual pain and cramps that come in intermittent waves. They are also useful for alleviating the vomiting and diarrhoea that sometimes accompanies period pain. These herbs are best taken several days before the onset of menstruation.
• Valerian (Valeriana officinalis) is a relaxant and therefore useful for treating the anxiety and tension that often accompanies period pain. Squaw Vine (Mitchella repens) also has nervine properties, acting as a tonic to the nervous system, helping to soothe and calm.

In some cases, herbs that regulate hormone levels can also alleviate period pain as they are thought to exert an indirect effect on the prostaglandins and leukotrienes implicated in period pain. The most valuable of these hormone regulators is Chaste Tree (Vitex agnus-castus), which is useful for period pain that occurs in conjunction with premenstrual syndrome (PMS). Black Cohosh (Cimicifuga racemosa) is also useful as it helps to regulate oestrogens levels and mimics the function of the 'good' oestrogen called oestriol.

You can purchase specific combinations of a number of these herbs at health food stores and pharmacies. They should be taken a number of days prior to the start of your period.

Tips for alleviating period pain

• Exercise regularly.
• Eat a balanced diet low in refined sugars.
• Eat calcium-rich foods such as yogurt or leafy green vegetables.
• Cut down on caffeine, alcohol, red meat and salty foods.

This article is reproduced with the permission of Herbs & Health Lifestyle Magazine www.herbsandhealth.com.au

Ten Tips for Women with PMS

TO RELIEVE WATER RETENTION

1. 10-20 drops of dandelion root tincture in a cup of water with meals and before bed.
2. A strong infusion (one ounce of dried herb in a quart of boiling water, brewed overnight) of the common weed, stinging nettle, not only relieves, but also helps prevent further episodes of water retention. Weed says she drinks a cup or more of this infusion daily whenever she wants to nourish her kidneys and adrenals.

TO MODERATE MOOD SWINGS

3. Tincture of the flowering tops of fresh motherwort is a favorite calmative of herbalist Weed. She uses 5-10 drops in a small amount of water as a dose, which she repeats as needed, sometimes as frequently as 3-4 times an hour, until the desired effect is achieved. "I never feel drugged or groggy or out-of-it when I use motherwort to help me calm down," she says.
4. For women who consistently feel premenstrual rage, use 20-30 drops of motherwort tincture twice a day for a month to help stabilize mood swings. Make it a priority to take a moon day - one day right before or at the start of the menstrual flow which is set aside for you and you alone.
5. One or more cups of an infusion of the herb oatstraw (the grass of the plant that gives us oatmeal) helps the nerves calm down and provides a rich source of minerals known to soothe frazzled emotions.

TO RELIEVE CONGESTION AND TENDERNESS IN THE BREASTS

6. 20-30 drops of the tincture of cleavers, another common weed, works wonders. This plant, also called "goose grass", was used as a black tea substitute by the colonists. The dose may be repeated every hour or up to 6 times a day.
7. Women who get a lot of calcium and magnesium from their diet (leafy greens, yogurt, and many herbs are rich in these minerals) have less breast tenderness. Increase the minerals in your diet with a cup or more of red clover/mint infusion daily.
8. Large cabbage leaves, steamed whole until soft, and applied as warm as tolerable, can be used as a soothing compress on breasts which are sore and swollen.

TO RELIEVE DIGESTIVE DISTRESS

9. A daily dose of 1 teaspoonful/5ml yellow dock root vinegar.
10. A cup of yogurt in the morning (buy it plain and add fruit at home) replaces gut flora and ensures easy digestion all day long.

Susun Weed
PO Box 64
Woodstock, NY 12498
Fax: 1-845-246-8081

Visit Susun Weed at: www.susunweed.com;and www.ashtreepublishing.com

Vibrant, passionate, and involved, Susun Weed has garnered an international reputation for her groundbreaking lectures, teachings, and writings on health and nutrition. She challenges conventional medical approaches with humor, insight, and her vast encyclopedic knowledge of herbal medicine. Unabashedly pro-woman, her animated and enthusiastic lectures are engaging and often profoundly provocative.

Easing Menstrual Cramps By Using Home Remedies

Menstruation is a common occurrence in every woman's life. Unwanted pain and cramps are part and parcel of this occurrence. It is like meeting a guest you do not want to see in your life. These cramps may not stay for long. But the little time it stays, surely leaves an impact. If this pain continues for more than 48 hours it is better to consult a doctor. Otherwise, you can use some of these measures to save yourself from the recurring nightmare.

Herbal home remedies to treat Menstrual Cramps problem

Exercising is one of the easiest ways to ward off this problem. Walking helps in reducing menstrual cramps because it improves circulation of pelvic organs. While walking, do not strain yourself; walk in a relaxed fashion by moving your arms and hips freely.

A warm bath or a heating pad may just do the trick. Keep the heating pad on the small of your back. It relaxes the muscle spasms and also alleviates cramping pain.

If you are planning to move out in cold weather, see to it, that you are wearing a warm jacket that covers your hips. The heat of the jacket relaxes your pelvic muscles by keep it warm.

Gingerroot tea can relieve menstrual cramps. Simmer handful gingerroot, cut in slices for 15 minutes. Let it cool to drink later.

Calcium helps to prevent menstrual cramps as it maintains the normal muscle tone. During menses muscles that lack calcium tend to become hyperactive causing cramps. Therefore increasing calcium helps in reducing menstrual cramps. Try to consume 800 milligrams a day which nearly equals three cups of milk.

Magnesium increases body's calcium absorption capacity, therefore reducing menstrual cramps. Foods that possess properties are beans, whole grains such as buckwheat and whole wheat flour, salmon, shrimp, tofu, vegetables and nuts.

Holistic and relaxation techniques like acupuncture may help in clearing menstrual problems.

Cramp bark (Viburnum opulus) is one of the most ancient and useful herbs used to treat menstrual cramps. It helps in easing severe cramps that causes nausea, vomiting and sweaty chills.

Black cohosh is another ancient medicine used for relieving menstrual cramps. It can be taken in several forms including crude plant, dried root, or rhizome, or as a solid, dry powdered extract. The recommended amount is 20-40 mg twice per day and to be continued for six months.

Blue cohosh is completely different from black cohosh. This too, has been used traditionally to ease painful menstrual periods. Generally taken in tincture form one should not drink more than 1-2 ml three times a day. Once you become pregnant, stop using this herb, as it may cause heart problems in your child.

False unicorn is mostly taken as a tincture, 2-5ml three times per day. You can consume dried root 1-2 grams thrice daily. It is usually taken with other herbs that help female reproductive organs.

Have a tablespoon of Aloe Vera gel with two pinches of black pepper thrice a day. This will help too.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

Source: http://www.healthguidance.org/authors/246/Kevin-Pederson
 

Kevin Pederson

Kevin Pederson, webmaster for sites like http://www.home-remedies-for-you.com provides treatments for common illnesses and diseases.

Premenstrual Symptoms – A Bane Of Every Woman

When it is one of those days when you feel bloated, have breast pain, gain weight, have acne, headaches, cramping and mood swings, you know it is one of those days that every woman dreads. A lot of women suffer from premenstrual symptoms (PMS) and it can cause a lot of inconvenience to the sufferer. There are a plenty of home-based treatments available for the PMS sufferers but it needs some experimentation to determine the right one for you.

The common treatments for PMS are:

Reduce your intake of saturated fats: When you consume a lot of fatty foods, your PMS symptoms and pain tend to worsen. Avoid fatty cuts of beef, lamb and pork and go in for fish and poultry. Replace butter, which has high content of saturated fats with flaxseeds, safflower and corn, which are rich in polyunsaturated fats.

Minimize salt intake: Excessive intake of salt leads to water retention. Many snack foods and some fast-foods have very high salt content. These foods will lead to bloating. Hence it is advisable to choose fresh fruits and vegetables over packaged and processed foods.

Take more of carbohydrates to minimize the cravings: It is common to crave for high carbohydrate foods like ice cream, chocolate and potato chips during PMS. But switching to complex carbohydrates like whole grains, pasta, cereal and bagel will effectively counter the food cravings experienced during PMS. Also, these foods are the excellent sources of fiber and thus remove the excess estrogen from the body. High-carbohydrate, low-sugar foods help in relieving the psychological symptoms of tension, anxiety and mood swings associated with PMS. Women who eat high-fiber foods are more alert and happier than those who don't.

Move your body: Exercise has been shown to reduce many physical and psychological symptoms associated with PMS. This is because exercise releases endorphins, the chemicals in the brain associated with easing pain and increasing the sense of well-being. It also reduces breast tenderness, food cravings, fluid retention and depression.

Eliminate caffeine: If you are sensitive to caffeine, it is best to avoid caffeine like tea, coffee, colas and chocolates. Studies have proved that women who consume two or more cups of caffeine a day are likely to suffer from PMS, since caffeine is a stimulant and can lead to anxiety and irritability. It also leads to breast tenderness.

Read labels on pain relievers: Some over-the-counter medicines contain caffeine. Hence, if you take them during PMS, they will aggravate the symptoms. Read the contents of the medicine carefully before taking them.

Skip alcohol: Alcohol is a depressant and a diuretic and can worsen PMS headaches and fatigue. It can increase depression. Hence, avoid taking any alcoholic beverages including wine or beer, if you have PMS.

Prevent menstrual acne with vitamins A and D: Vitamins A and D have been proved to suppress menstrual acne. Eat plenty of carrots, cooked spinach, cooked sweet potatoes and cantaloupe for vitamin A and plenty of sunshine or fortified milk for vitamin D.

Improve your mood with vitamin B6: Taking more of vitamin B6 has been shown to improve mood swings, fluid retention, breast tenderness, bloating, sugar craving and fatigue. You can take supplements of 25 to 100 milligrams a day or increase your intake of vitamin B6 by eating more of potatoes, bananas, fish, white meat in chicken and turkey.

Reduce stress and allergies by taking vitamin C: Vitamin C helps in alleviating the stress experienced during PMS. Being a natural antihistamine, it helps women whose allergies worsen during PMS. Take more of vegetables like broccoli, Brussels sprouts and raw peppers and fruits like cantaloupe, grapefruit, oranges, cranberry and citrus fruits.

Vitamin E helps: Vitamin E has been shown to have a powerful effect on the hormonal system, thus relieving painful breast symptoms, anxiety and depression. Cooking oils and salad dressings like olive oil, safflower oil and corn oil as well as some fruits like blackberries and apples contain vitamin E.

Fight PMS with calcium and magnesium: Calcium prevents menstrual cramps and pain. Magnesium helps the body in absorbing calcium. Magnesium helps in controlling premenstrual food cravings and stabilizing moods. If you do not suffer from lactose intolerance, you can opt for skim milk as a source of calcium. Include green leafy vegetables, beans, peas, tofu and canned salmon for calcium and spinach, tofu, rice bran and some fish like halibut and mackerel for magnesium.

Source: http://www.healthguidance.org/authors/338/Sharon-Hopkins 

Sharon Hopkins

Sharon Hopkins is the webmaster of http://www.home-remedies-for-you.com.

Press Release: OmegaGen

Women with PMS & dysmenorrhea find greater relief with Neptune Krill Oil

Friday 5 September 2008:  Women with premenstrual syndrome (PMS) and dysmenorrhea experience significant improvement in their symptoms and consume significantly fewer pain relievers when using Neptune Krill Oil (NKO)™ ¹.

This is positive news for the 40% of women affected by PMS² and the 40% - 70% of women that have to deal with dysmenorrhea³.

The double-blind, randomized clinical trial saw 70 patients of reproductive age that were diagnosed with PMS split into two groups with one taking Neptune Krill Oil™ and the other fish oil over a 3 month period.

The results showed that Neptune Krill Oil™ can significantly reduce dysmenorrhea and the emotional symptoms of PMS and is shown to be significantly more effective than omega-3 fish oil for the complete management of premenstrual symptoms. The Neptune Krill Oil™ users also reported significant reduction in analgesic use and an increase of alertness, energy and well-being.

General Practitioner and women's health expert, Dr Cindy Pan, believes the findings provide positive news for women looking to effectively manage their symptoms and reduce the risks associated with taking too many analgesics to control their pain.

"The emotional effects of PMS and the pain caused by dysmenorrhea are all too common so having a proven, natural, effective option for managing symptoms and improving quality of life is a great step forward, especially if one can also avoid the potential side-effects associated with taking other medicines", said Dr Pan.

"Of course while it is great to have another treatment option, it is always best for women to consult their healthcare professional about which management approach would be most appropriate and beneficial for their individual circumstances."

The patented Neptune Krill Oil™ is available in pharmacies and health food stores as OmegaGen^®.

Neptune Krill Oil™ naturally includes antioxidant protection providing greater than 47 times the level found in most fish oils⁴, as well as showing evidence that regular use can inhibit inflammation and reduce the pain of arthritis within a short treatment period of 7 and 14 days⁵.

Issued on behalf of Inovail Pty Ltd

For stockist information contact 1800 644 542 or visit www.omegagen.com.au

Menstruation and the Menstrual Cycle

By Institute of Child Health and Human Development 

What is the menstrual cycle?

The menstrual cycle is the process by which a woman's body gets ready for the chance of a pregnancy each month. The average menstrual cycle is 28 days from the start of one to the start of the next, but it can range from 21 days to 35 days.

In the beginning of the menstrual cycle, levels of estrogen rise, causing the lining of the uterus to grow and get thicker. An egg starts to mature in one of the ovaries. Around the middle of the cycle, the egg leaves the ovary, a process called ovulation.

The egg begins to travel down the fallopian tubes to the uterus. If the egg becomes fertilized by a sperm cell and attaches to the uterus, the woman becomes pregnant. If not, the uterus does not need the extra thick lining and it begins to shed.

This shedding of the uterine lining through the vagina is menstruation.

What is menstruation?

Menstruation is the part of a woman's monthly menstrual cycle in which blood and tissue are discharged from the vagina. It is also commonly called a period or menstrual period.

Most menstrual periods last from three to five days. In the United States, most girls start menstruating at age 12, but girls can start menstruating between the ages of 8 and 16.

What are the signs of menstruation?

Bleeding from the vagina is the primary sign of menstruation.

Some women have other symptoms around the time of menstruation, including:

• Cramping, bloating, and sore breasts
• Food cravings
• Mood swings and irritability
• Headache and fatigue

If these symptoms are severe, it might be a sign of premenstrual syndrome (PMS). PMS usually occurs one or two weeks before menstruation. PMS may affect a woman of any age who has menstrual periods. If the symptoms disrupt your lifestyle, you may want to seek medical care.

What if I have a problem with my menstrual periods?

A stop in menstrual periods (called amenorrhea), or other menstrual irregularities could be a sign that something is wrong. Menstrual irregularities can mean bleeding between your periods, skipping a period, or having very heavy menstrual periods. It is important to tell your health care provider about these symptoms.

Are there treatments for painful menstruation?

Placing a heating pad on the abdomen and over-the-counter pain relievers may help lessen the symptoms. It is important to tell your health care provider if you have severe cramping and pain or other symptoms, during menstruation.

Source: http://www.healthguidance.org/authors/484/Institute-of-Child-Health-and-Human-Development 
 

Fibroids - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.

Irregular Periods - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.

Pueraria Mirifica - Nutrition & Environmental Medicine Fact File

About the Author

Dr Greg Emerson is the Founder and Medical Director of the Emerson Health and Wellness Centre which opened in October 2005. He is a consultant in Nutritional and Environmental medicine. He is also a senior specialist in Emergency Medicine and in Diving and Hyperbaric Medicine. For 18 years he practiced in several large public hospitals including a period of time as an Associate Professor of Emergency Medicine at a major trauma hospital in Canada and as the Director of a leading Diving and Hyperbaric Medicine Unit. He is a lecturer, examiner and current board member for the Australian College of Nutritional and Environmental Medicine and a past-examiner for the Australasian College of Emergency Medicine. A long personal battle with illness led him on a profound exploration of healing processes and the prevention of illness. He reappraised both his medical focus and the way he approached health care delivery.

He believes in the intrinsic ability of the body to heal itself if the underlying cause of the illness is addressed. His practice revolves around three core principles, in the belief that almost all non-traumatic illnesses will respond to these principles:

• Elimination of food and chemical sensitivities
• Alkalinisation and detoxification
• Balancing of hormones

Dr Emerson regularly lectures both within Australia and internationally on Nutritional and Environmental medicine. He also runs his own successful international medical conference. His mission is to provide people with the knowledge, tools and motivation to live a life of extraordinary health, vitality and longevity.

Which vitamins should I take to stop PMS?

What is the best brand of vitamins for treating the symptoms of PMS?

Which vitamins should I take for PMS?

What is the best brand of vitamins for PMS?

Which vitamins should I take to prevent PMS?

The answer to all these questions and more on the Healthy Comparisons Vitamin Forum. Ask questions and share experiences. Join our healthy community today.

Premenstrual Tension

Pre-menstrual syndrome (PMS) or pre-menstrual tension (PMT) is common and can affect as many as one in two women. There are four sub-groups of PMS - PMS-A which main symptoms are Anxiety, irritability and insomnia, PMS-C which main symptoms are sugar cravings, increased appetite, headaches and fatigue, PMS-D which main symptoms are Depression, forgetfulness and confusion and PMS-H which main symptoms are fluid retention, weight gain, bloating and breast tenderness.

PMS-A

Starting as much as two weeks before a period and slowly getting worst as the period approaches this is the most common group of symptoms.

A deficiency in B vitamins and magnesium means that the liver is less productive at breaking down oestrogen and an excess starts to build up which upsets the brain chemicals which are thought to be the cause of the PMS–A symptoms of anxiety, irritability and insomnia.

To combat PMS-A symptoms:

PMS-C

Many women find that a week before their period starts they have a craving for carbohydrates especially chocolate and sweets. These cravings are due to low blood sugar levels thought to be produced by low progesterone and high oestrogen levels.

Consuming chocolates and sweets is a temporary measure, these will raise the blood sugar level which will result in the eliminating the cravings but only for a few hours and then the cravings come back and start all over again. The body releases adrenaline to raise low blood sugar levels, these produce side effects of shaking, pounding heart and sweating.

To combat PMS-C symptoms:

• Eat little and often, six little meals during the day instead of three.
  
• Avoid alcohol, sweets and chocolates as these will in the long run lower blood sugar levels.
• To keep a more stable blood sugar level and to stop the levels dropping to sharply, eat plenty of high fibre foods such as whole grain cereals, seeds, nuts, root vegetables, fruits and take in supplement form any of the following – bran, psyllium seed, linseed and ispaghula husks.
• Consume large amounts of magnesium food such as nuts, green leafy vegetables, egg yolk, peas, whole grain cereals, soy beans, seafood, seaweed products, meat and bananas.
• To ease the symptoms of a shaking and pounding heart cut down on caffeine beverages such as tea and coffee and other stimulants such as smoking.
• Research has shown that Chromium influence blood sugar levels. Consume foods that are rich in chromium such as mushrooms, egg yolk, cheese, fruit and fruit juices, honey, vegetables, black pepper, thyme, red meat, chicken, shrimps and whole grain cereals.

PMS-D

Often, a few days before a period starts, depression sets in normally followed by anxiety symptoms. The depression is caused by the upset of brain chemicals caused by the low estrogen levels.

To combat PMS-C symptoms:

• Eat plenty of foods rich in vitamin B6 such as liver, whole grains, meat, oily fish, soy products, nuts especially walnuts, bananas, green leafy vegetables, avocado, egg yolk, wheat bran, wheat germ, kidney, cantaloupe and cabbage.
• Consume plenty of foods rich in vitamin B3 such as liver, lean meat, whole wheat products, oily fish, eggs, roasted peanuts, poultry, avocados, dates, figs and prunes. Foods rich in zinc, magnesium and iron are also beneficial as they help the body excrete lead which has been linked to blocking the effects of oestrogen. Foods rich in zinc are red meat, seafood, whole grains, offal, pulses, eggs, cheese, brewer’s yeast, pumpkin seeds and ground mustard. Foods rich in magnesium are figs, lemons, grapefruit, corn, almonds, nuts, seeds, dark green vegetables, apples, soy beans, seafood, seaweed products, meat and eggs. Foods rich in iron are shellfish, red meats, sardines, wheat germ, wholemeal bread, egg yolk, green vegetables, dried fruit, pork liver, beef kidney, oysters, nuts, beans, asparagus and oatmeal.
• Counseling or psychiatric help may be needed in severe cases of depression and anxiety.
  

PMS-H

The brain chemicals become affected when oestrogen levels are high and progesterone levels are too low, one of these brain chemicals increases levels of a hormone called aldosterone. Aldosterone controls the amount of water and salt the adrenal glands produce and the amount the kidneys retain.

Bloating and weight gain occurs when the body retains too much salt and water when there is an excess amount of Aldosterone.

• Avoid refined carbohydrates such as whit bread and flour and eat a diet rich in fibre. High fibre foods are whole grain cereals, seeds, nuts, root vegetables, fruits and fibre supplements are bran, psyllium seed, linseed and ispaghula husks.
• Salt encourages water retention so it needs to be cut out, use plenty of herbs instead to give flavour.
• Avoid salty foods such as salted peanuts and crisps.
  
• Consume large amounts of mineral water. Water in fact acts as a diuretic which increases the amount of urine the kidneys produce thus riding the body of salt and water. It does not increase bloating.
• Mild diuretics such as watermelon, cucumber, chamomile, thyme, parley and raspberry leaf tea and herbal diuretics can relive bloating.
• Bloating can also be relived by vitamin B6, foods rich in vitamin B6 are liver, whole grains, meat, oily fish, soy products, nuts especially walnuts, bananas, green leafy vegetables, avocado, egg yolk, wheat bran, wheat germ, kidney, cantaloupe and cabbage.

The following supplements may help if you are suffering from PMS/PMT.

Vitamin B6 – start off with one 40mg tablet after an evening meal, if this is not sufficient try 50mg tablet twice daily in the next menstrual cycle. This still does not help then increase up to 200 mg daily dose in each menstrual cycle. Extra vitamin B6 is needed if the patient is a smoker, on the pill or drinks alcohol regularly.

The tablets should be taken three days before the onset of PMS symptoms and stopped two days into the period. Do not take over 200mg of vitamin B6 daily as side effects may occur.

Vitamin B complex – to be taken daily following the instructions on the pack.

Magnesium - to be taken daily following the instructions on the pack.

Zinc – 30 - 50 mg daily for 3 months then 15 mg daily as maintenance

Evening primrose oil - Evening primrose oil is very good at relieving premenstrual breast pain, Evening primrose oil is available on NHS prescription for the treatment of sore breasts. Take a capsule with or after food.

Vitamin E - to be taken daily following the instructions on the pack. Some women find that vitamin E supplements are helpful, particularly for PMS–D symptoms.

Other therapies a woman suffering from PMS symptoms may want to try are Herbalism, Chinese medicine, Aromatherapy, Homeopathy and acupuncture.

Easy, natural ways to beat PMS

Premenstrual syndrome is something that is familiar to almost all women all across the globe. It seems that three in every four women experience this problem days before the onset of their menstruation. The severity, however, differs from one woman to another.

There are various symptoms of premenstrual syndrome, more commonly known as PMS, but the most common behavioral and emotional symptoms are anxiety, depression, food cravings or appetite changes, insomnia, tension, irritability and mood swings. Some of the physical signs, on the other hand, include breast tenderness, headache, diarrhea or constipation, fatigue, acne flare-ups, bloating and weight gain due to water retention.

Hormonal fluctuation due to cyclical changes is one of the main factors that contribute to this condition. In fact, many no longer feel PMS symptoms after menopause or pregnancy. Another major factor that is responsible for this condition is the rise and fall of serotonin, a chemical in the brain that is linked to mood changes. Experts believe that insufficient supply of this brain chemical can lead to premenstrual fatigue, depression, insomnia and food cravings.

According to experts, women who are in their late 20s to early 40s are the ones more prone to experiencing PMS. If you are one of the women who are plagued by the annoying symptoms of premenstrual syndrome for almost every month, do not fret. There are natural ways that can help ease the symptoms or even help banish them altogether. However, if you are one of the few who experience severe symptoms, particularly pain and depression, then you need to go to the doctor immediately to rule out other diseases.

Change Your Diet

In order to reduce bloating, it is best that you reduce your intake of salt and foods that are high in sodium. It is also best to pick foods that are rich in complex carbohydrates, such as whole grains, vegetables and fruits. Adding calcium into your diet is also a must. If you are lactose intolerant, you may get your calcium needs from other sources, such as spinach and broccoli or by taking calcium pills. Alcohol and caffeine-laden beverages should be minimized, if not avoided. Lastly, do not forget to take your daily vitamin supplements because some PMS symptoms are linked to deficiency in certain vitamins and minerals.

Exercise Is A Must

For the prevention of premenstrual syndrome and even for the improvement of your overall health, you need to incorporate exercise or other physical activities to your daily routine. Engaging in sports or even walking, swimming, jogging and doing any aerobic exercise for 30 minutes everyday can really lessen the severity of your symptoms and dramatically improve your cardiovascular health.

Manage Your Stress Well

Since PMS is riddled with behavioral and emotional symptoms, stress can trigger many of the signs of PMS. Depression, fatigue, anxiety and mood swings can easily be avoided by simply giving yourself time to unwind and relax. By making sure that you have ample snooze time can drastically reduce tension headaches, depression and other emotionally related PMS indications. Rest, recreation, and engaging in meditation techniques or activities are also good ways to ease stress.

Try Herbal Remedies

A lot of women rely on herbs or herbal supplementation to gain relief from the annoying premenstrual syndrome symptoms. Black cohosh, raspberry leaf and chasteberry are some of the common herbs used to minimize mood swings, fatigue, breast tenderness and other emotional symptoms. Meanwhile, for weight gain due to water retention, supplements with dandelion and green tea, can help in minimizing bloating. One product that contains dandelion, green tea and other herbs that are effective in flushing excess fluid in the body is Expelis.

Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premiere online news magazine http://EzineArticles.com/?expert=Janet_Martin

During PMS Hormone Levels Are Fluctuating, But Other Factors Could Be The Cause

“But you know we can't help it... we don't even know the cause...But as soon as this part's over then comes the menopause, “ sings Dolly Parton in the song titled PMS blues. And, Dolly’s right. We don’t know the cause. And, for many of us, menopause is just around the corner accompanied by hot flashes, more mood swings, weight gain and decreased sex drive. Once menopause is over, we have increased health risks unique to post-menopausal women. Is it really any wonder that we’re depressed?

According to the Cleveland Clinic Department of Psychiatry and Psychology, women are twice as likely to become depressed as men, due in part to PMS hormone levels and changing hormone levels that occur throughout a woman’s life. Around 75% of all women deal with the PMS blues each month. Some sources say this number is around 85%. So, what is different about those lucky 15-25% that do not have PMS symptoms? Once again, no one knows, but it is likely that a number of different factors are involved.

Stress, Diet and Exercise

Researchers have conducted numerous studies about the effects of stress, nutrition, special diets and exercise on PMS symptoms, without arriving at any definite conclusions. The most that anyone can really say is that “sometimes” exercising helps. “Sometimes” dietary changes help and sometimes supplementation with B-vitamins, calcium or vitamin E help. The effect that any of these have on PMS hormone levels is unknown.

Relaxation techniques are recommended for a number of different health conditions. The condition in which it appears to be most effective is PMS, according to a study that evaluated a large number of other studies. Yoga and the relaxation response technique seem to be the most helpful.

Yoga is great, but when a woman’s schedule is already full, time may be an issue. Relaxation response is something that any woman, regardless of physical condition, can practice every day or numerous times a day. To achieve maximum levels of relaxation 15-20 minutes of “quiet time” are needed. It is a deep breathing exercise that involves focusing on each muscle group of the body and purposefully relaxing those muscles, followed by breathing in deeply and exhaling completely while you say the word “one”.

A complete description can be found in the book The Relaxation Response by Herbert Benson, MD. Focusing on breathing normally as a treatment for the PMS blues is further supported by a study that showed that symptoms similar to PMS are observed in patients with chronic hyperventilation.

Serotonin

If PMS hormone levels are not to blame for the majority of the symptoms, then serotonin, or the lack of it, may be. Serotonin is a compound that helps to transmit signals among nerve endings in the brain and body and is believed to play an important role in the regulation of mood, sleep, sexuality and appetite. Studies have shown that women who suffer from the most severe form of the PMS blues (premenstrual dysphoric disorder) have lower levels of serotonin circulating in the blood stream.

If you visited your doctor, because you were concerned about the way that PMS symptoms were affecting your quality of life, your relationships, your job, etc., he may have recommended or even prescribed an anti-depressant known as a Selective Serotonin Re-uptake Inhibitor or SSRI. You are probably more familiar with the brand names Celexa, Zoloft, Prozac and Paxil.

Rather than focusing on changing PMS hormone levels, these drugs focus on allowing the body to use serotonin more efficiently. Mostly because numerous unwanted side effects are associated with SSRI usage, researchers have investigated the effects of natural substances used by the body to create serotonin, thus, increasing the levels of serotonin circulating in the blood stream. So far, 5-HTP has yielded the most promising results. Some study participants have seen even better results than they did when using an SSRI.

PMS Hormone Levels: Low Estrogen

Because PMS hormone levels are a possible cause of the PMS blues, many doctors suggest low-dose birth control pills, which contain synthetic forms of the hormones estrogen and/or progesterone, to stabilize hormonal levels, prevent ovulation and thus eliminate most symptoms of PMS. Of course, these are not an option for women who are trying to become pregnant or cannot take birth control pills for other reasons.

Phytoestrogens are considered by many to be a natural substitute for synthetic hormones. Phytoestrogens are simply plant components that have an estrogen-like effect on the body. Found in soy beans, red clover and other plant foods, researchers believe that in women who have less PMS symptoms and a diet high in soy and other vegetables, phytoestrogens are responsible.

Relief from the PMS Blues

Soy isoflavones, red clover and 5-HTP are all available without a prescription. Herbal supplements including black cohosh and sarsaparilla may help to correct hormonal imbalances. If PMS hormone levels are to blame for the PMS blues, then they may help and are also available without a prescription. Researchers have not determined exactly what compounds in black cohosh and sarsaparilla are active and effective, but they have concluded that they relieve symptoms related to changing hormonal levels in the majority of women. For more information about natural products that relieve PMS symptoms, please visit the Menopause and PMS Guide.

Patsy Hamilton was a health care professional for over twenty years before becoming a freelance writer. Currently she writes informational articles focused on women’s health issues. You can read more about menopause and PMS at http://www.menopause-and-pms-guide.com