Premenstrual Syndrome. Simple Measures to Fight It!
70 to 90% of women suffer Premenstrual Syndrome (PMS) every month.
Are you one of them?
What is PMS?
Is a disorder that affects women one or two weeks before menstruation begins.
30-40% percent of women with PMS report symptoms severe enough to interfere with their day-to-day lives.
What are the symptoms?
- Mood Swings
- Food cravings
- Anxiety and tension
- Breast tenderness and swelling
- Water retention
- Headaches / Migranes
- Crying Spells
What is the cause?
Unfortunately there is not a clear answer to this question. In some cases there is a hormonal imbalance; although same studies could not show a difference in hormonal profiles between women with and without PMS.
- Poor diet and unstable blood sugar levels
- Food Intolerances
- Vitamin and mineral deficiencies
- Heavy metal intoxications.
What is the treatment?
As we mention earlier there is not a specific cause, and there may not be one answer to the problem that fits every women. Therefore the treatment requires a multidisciplinary approach.
The aim is not to treat each symptom separately and work on the overall lifestyle to ensure optimum health and wellbeing as it is suggested by Dr. Glenville.
- Eat plenty fresh fruit and vegetables, whole grain cereals and breads, pulses and grains.
- Include in your diet foods high in complex carbohydrates (non refined) and rich in fibre. These will help the body to get rid of excess oestrogen, which is the problem in some cases.
- Consume at least 1 litre of water per day including herbal teas but do not caffeinated drinks.
- Reduce your consumption of salt and processed foods in order to reduce water retention.
- Eat fewer dairy products, as they block the absorption of magnesium and increase magnesium urinary excretion.
- Avoid caffeine. Caffeine is linked to breast tenderness and also is a nervous system stimulant. Studies show that women who consume regularly caffeinated drinks are four times more likely to suffer PMS.
- Reduce consumption of alcohol. These drinks cause valuable electrolytes to be lost through urine.
- Get regular exercise. Ideally 20min three times per week.
- See a physician to rule out an underlying medical condition, such as abnormal thyroid function, endometriosis, a genuine physiological problem.
- Food allergy tests and hair mineral analysis to rule out heavy metal intoxication
Dr Paola Armayo MD Dip.CNM
MD and Nutrition
Notting Hill Chiropractic