PREMENSTRUAL SYNDROME                                       

Ladies this article is for you and ….any people close to you. We know as a woman how we feel monthly as we progress through our cycle so we don’t have to ask…is PMS real? We have lived it. Backache, abdominal bloating, acne, or other skin eruptions, outbursts of anger, mood swings, personality changes, nervousness, headaches, (can be migraines), food cravings, breast tenderness or swelling, anxiety, depression, water retention, insomnia, or fatigue can be some of the symptoms of premenstrual syndrome. There are others, to be sure. PMS is often joked about by comedians but those of us who have experienced it know..it is no laughing matter.

Medical literature has reported on premenstrual syndrome since the 1930s. It is estimated that 75% of woman experience some form of PMS. Grace Ormstein, M.D. medical advisor and scientific director for Himalaya Herbal Healthcare out of Houston, Texas notes, “ Research indicates that virtually all women experience at least one symptom of PMS at some point in their lives. Some 90% of menstruating women report suffering some limited PMS symptoms and 10 to 15% report suffering regularly from these symptoms.”

These symptoms may emerge anywhere from fourteen days to the point of menstruation. Could nutritional deficits, stress or hormonal changes be responsible for PMS? There are many theories. Dr. Ormstein goes on to say, "One theory suggests that the secretion of serotonin may be triggered by the normal hormonal changes that occur during the lutheal stage of the menstrual cycle. When that secretion is somehow interrupted, PMS symptoms may be produced."

How about the diet of menstruating women? Could it affect PMS symptoms?

Latest findings have shown a great connection between the type of foods eaten and the way a women feels during the menstrual cycle. A good diet is very important to eliminating PMS. As with all human beings, male or female our diets should include organic vegetables, fruits, whole grains, nuts and meats. If organic is not available in your area wash your fruits and vegetables well in a special cleaner for that purpose. All white foods need to be taken out of the diet. That would be sugar, white flour, shortening and white rice. Research supports a diet high in complex carbohydrates. This may increase the serotonin level which is a brain chemical which may help with PMS symptoms. Caffeine should be limited in most women and some women do not tolerate it at all. Fish, chicken, turkey, fresh fruits and vegetables, whole grain breads and cereals, peas, beans, nuts, seeds and lentils should be part of the menstruating woman diet. Stay away from refined foods altogether. What are refined foods? Man made foods are refined. Eat close to nature.

Herbs may be beneficial to women suffering with premenstrual syndrome. It is very important to choose a company which is well established and buy quality herbs and supplements from them. Black cohosh, wild yam and dong quai have been used for centuries to reduce menstrual discomfort of PMS. Chaste tree (vitex) has also been used successfully to relieve PMS. Make a tea of peppermint, black cohosh and valerian to strengthen the nervous system and balance mood swings. (Caution: do not use black cohosh if you are pregnant or are suffering from a chronic disease.) A hormone balancing herbal combination might be blessed thistle, sarsaparilla, dong quai, squawvine, false unicorn and fennel. You can find many teas in your health store which have these combinations. They are marked appropriately.

Vitamin and minerals may be equally important in the female body. Do you take a good vitamin-mineral supplement? If we are lacking an imbalance may occur. The B-Complex vitamins may be very nourishing to the nervous system. A woman may be a lot happier if these are in balance. B6 is especially important in keeping healthy levels of endorphins and neurotransmitters and a balance in hormones. B 6 is also known to relieve water retention, bloating, irritability, depression and breast tenderness. To be effective it should be taken with a B-complex for better absorption. A good calcium-magnesium supplement may be needed for women starting preferably in their thirties. Mood is said to improve with adequate calcium in the body. Water retention is said to improve as well. Marci Clow, M.S., R.D. states that calcium “improves the altered hormonal patterns, neurotransmitter levels and smooth muscle responsiveness noted in PMS.”

Magnesium may prevent PMS especially when combined with B6. Peter Gillham states “About eighty percent of our population is deficient in magnesium and it is not something that can be obtained from diet. Our soils have been mineral depleted for years and the only way to obtain Minimum Daily Requirement is by supplementation.” Vitamin E may be a vitamin you may want to add to your daily program. Depression, headache, fatigue, insomnia, breast tenderness, and premenstrual nervous tension may all be reduced with this important vitamin. PMS may be worse without enough zinc in the diet also. Clinical studies have shown evening primrose oil to be a positive supplement for PMS. Evening primrose is rich in gamma-linolenic acid which helps the body raise its own formation of prostaglandin. You will find formulas in your health store that may include different combinations of these supplements. Female Comfort is a favorite of mine.

PMS has been around a long time but is accepted today as a real condition suffered by women of many ages. There are answers, we must seek them.

This information is not meant to diagnose, treat or otherwise prescribe anything. Always check with your health care professional.

Until next time I am wishing for you..good health. Eva can be reached at littleherbshoppe@hotmail.com