PMS Diet - How to Be PMS FREE!
published articles By Narelle Stegehuis
PMS is something that may women have 'learnt to live with' - accepting monthly changes to their mood, appetite, energy and sleep patterns as an annoying but inescapable part of life.
In Australia, it is estimated that up to 75% of women experience PMS at some time, with 18% of women suffering the more severe form - premenstrual dysphoric disorder (PMDD). PMS and PMDD are often poorly diagnosed or treated. These conditions can have a severely detrimental effect on your life. The good news is PMS can be easily and effectively treated with diet, exercise and Natural Medicines.
What causes Premenstrual Syndrome?
The psychological symptoms: Studies show that women with PMS have lower levels of progesterone and allopregnanolone ( a hormone that positively affects mood and behaviour throughout the menstrual cycle), with elevated oestrogen during the luteal phase - the time period beginning with the day after ovulation and running through the remainder of your menstrual cycle. Lower levels of allopregnanolone may contribute to the mood disorders many women experience in the premenstrual phase. Mood symptoms are further exacerbated by the elevated levels of oestrogen as oestrogen stimulates the Central Nervous System, making you ONE FIESTY MAMMA!
The physical symptoms: Although the physical symptoms of PMS are well recognised, the combinations of neurological and endocrine factors that cause these symptoms are not necessarily well understood. For example, elevated prolactin is associated with breast tenderness, fluid retention and irritability. Prolactin naturally elevates during the luteal phase and may be further increased by oestrogen, stress and hypoglycaemia (blood sugar imbalances).
Aldosterone also contributes to symptoms of fluid retention, contributing to weight gain and bloating. Neurological factors, including altered endorphin activity, combined with subclinical hypoglycaemia are though trigger food cravings, binge eating and fatigue.
Natural Medicine to the rescue ...
Along with diatary changes, Mother Nature has provided a solution. Herbs such as, Bupleurum, Angelica and Vitex are effective treatments for PMS.
Bupleurum is effective for women who suffer predominantly from mood changes and psychological stress due to hormonal imbalance and whose PMS is worse when they are stressed.
Angelica and Vitex are beneficial for those with premenstrual symptoms that are more associated with physical discomfort and pain, fatigue, coldness, weight gain and menstrual irregularities. Vitex agnus-castus helps to bring relief to both physical and psychological symptoms.
Various studies have demonstrated that Vitex supplementation significantly improves premenstrual symptoms over a period of three months. One study showed that symptoms of irritability, breast fullness and bloating were improved by 50% whilst 93% of 1634 participants reported an improvement of symptoms including depression, anxiety, food cravings and fluid retention.
Finally disorders such as fibroids, ovarian cysts and endometriosis can benefit by herbs such as cinnamon and Red Sage to relieve congested, painful and heavy menstruation. This blend of herbs effectively treats menstrual irregularity, oestrogen excess and dysfunctional uterine bleeding related to congestive female disorders such as endometriosis, uterine fibroids and polycystic ovary syndrome (PCOS). Red sage and warming herbs, such as evodia, ginger, cinnamon and dong qual, have a decongesting and regulating effect on menstruation.
So if you are finding that each month PMS rules your life, perhaps it's time you turned to 'Mother Nature' for a helping hand.
Looking for healthy answers?
Narelle Stegehuis, CEO of MassAttack is a practising naturopath specialising in the research and development of natural treatment programs for women with hormonal imbalances, which have contributed to such symptoms as weight gain, cravings, anxiety and mood swings. Uniquely for patient convenience her programs are also offered via the internet. She is both an accomplished writer and recent recipient of the Australian Naturopathic Excellence Award 2006.
With the help of MassAttack, Michelle fought the odds of infertility and achieved her life time goals - to be healthy, look fantastic and have a baby.
If you, a friend or family member are struggling with weight or health generally please call her clinic on 1300 133 536 or visit www.massattack.com.au
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