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A woman's menstrual cycle runs
its course in about twenty-eight days. During this time, many women
experience varying degrees of discomfort during or after ovulation and end
with the conclusion of the menstrual flow.
Premenstrual Syndrome (PMS)
refers to the symptoms that begin prior to menstruation and can include
depression, tension, anger, difficulty concentrating, lethargy, changes in
appetite, insomnia, mood swings, and a feeling of being overwhelmed. These
can be accompanied by breast tenderness, headache, acne, and joint or muscle
pain.
The effects of PMS can be
lessened and/or avoided altogether with use of the following suggested
therapies:
Diet -
According to many experts, the best diet for lessening the symptoms of PMS
is high in fiber and complex carbohydrates; meals should be small, with
snacks in between. Avoid milk and milk products, due to its
estrogen-mimicking chemicals. This helps to regulate blood sugar, and may
be enough to reduce of eliminate PMS symptoms.
Nutritional Supplements -
If changing your diet alone doesn't work, try adding the following
supplements which are recommended by many practitioners:
- Vitamin B6, as a
muscle relaxant (to reduce cramps), and as a diuretic (to reduce fluid
retention, swelling, and breast tenderness). It's also suggested that a
B-complex be taken along with the B6. Note that the more B6 you take, the
more magnesium you need. Magnesium calms the nervous system and
relieves anxiety, depression, irritability, nervousness, and insomnia. It
also helps alleviate cramps and back pain.
- Gamma-linolenic acid (GLA).
A good source can be found in evening primrose oil, borage oil
(most concentrated source; it contains 24 percent GLA), and black
currant oil. You need to give evening primrose oil about six to eight
weeks to act before you can expect to see any changes.
- Eicosapentaenoic acid
(EPA). This is found in fish oil and flax seed oil and helps to
alleviate breast tenderness.
Herbal
Recommendations:
- Dong Quai
- Red Raspberry leaf
Naturopathic physician
Janet Zand suggests two herbal programs for PMS, one a general program and
one modified for women with PMS accompanied by flu and flu-like symptoms.
For general PMS she recommends a program based upon hormone balancing and
blood building during the first two weeks, and liver clearing during the
second two weeks.
Homeopathy -
Homeopath Dana Ullman recommends Belladonna, Magnesia phos, Colocynthis,
Ignatia, Cimicifuga, and Nux vomica.
Progesterone -
Women taking herbs to relieve PMS symptoms should include herbs that
promote progesterone production
such as Dong quai, licorice root, ginseng, anise seed, garlic, fennel,
sage, and red clover. Wild Mexican yam cream is widely sold as a
natural source of progesterone and DHEA. However, no progesterone or DHEA
occurs naturally in this herb, nor are there any precursors the body can use
to make these hormones. The explanation of this widespread mistake is
based on the history of progesterone manufacture and commerce.
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nopausis : meno- + Greek pausis, pause;
see pause.]