Premenstrual Syndrome (PMS) and Nutrition

In fact, one of the most common hormone-related problems in healthy women is premenstrual syndrome (PMS). Within 10-14 days before the onset of the regul, women are exposed to a variety of symptoms such as variable mood, headache, lower abdominal bloating, depression, diabetes, cramps, nervousness and weight gain. These last 2-3 days before the menstrual period, sometimes more. Dr. According to Christiane Northrup, "60% of women suffer from premenstrual syndrome, which is very high for a normal physiological function."



Theories about PMS causes may change, but hormonal, nutritional and psychological factors as well as Western culture stress are all possible. Dr. According to Northrup, "The underlying reason for PMS is that the menstrual period has settled in the minds that it is one of the worst things that women have to bear, which is the worst thing that must be endured by women.When mind and body integrity are taken into account, you do not have to be a scientist to know that you have. "

Dr. Lark describes four basic lines of PMS. Type A, anxiety, nervousness, with variable mood; C type sugar needs feeling, fatigue and headache; Type H swelling, weight gain and breast sensitivity; Type D can be characterized by depression, confusion and memory loss. The other two partners also described the subgroup: acne, oily skin and hair characterized by acne and cramping, low back pain and gauze dysmenorrhea (many doctors do not consider dysmenorrhea as part of the PMS).

Nutrition
According to Tori Hudson, N. Good nutrition for PMS should consist of fresh fruits, vegetables, whole grains, legumes, nuts, seeds and fish. Food to avoid is refined sugar, excess protein, dairy products, oils, salt, caffeine and tobacco. Three meals per day and three snacks between meals can greatly reduce the symptoms of PMS. When you do not eat for long hours, your blood sugar falls and your body begins to produce more adrenaline. The increase in adrenaline creates tension and irritability and aggravates the symptoms of PMS.

Nutrient Rebates
Vitamin A has diuretic and anti-estrogen properties. Additional B6 and B vitamins are useful against complex depression and have a diuretic effect. In the study conducted, 70% of women with PMS who received B6 vitamins, 60% who showed depression symptoms, were comfortable and remarkably improved. 81% of those with headache; 60% of swelling and satiety; 56% of those who are nervous; reported that 52% of those with drowsiness and 52% of those with breast problems feel better.

Increasing calcium and magnesium intake to two to three times a day to 500 mg reduces contractions and disturbances. Vitamin E and zinc have been shown to be effective in reducing PMS symptoms. In one study, it was shown that latex oil (a source for omega-6-gamma-linolenic acid) is reduced, reducing swelling, breast sensitivity and fatigue. Some clinicians have found that late-night fat is more effective against PMS symptoms when taken with fish or eicosapentaenoic acid supplement (EPA).