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PMS and Hormone Balance
PMS symptoms characteristically occur 10-14 days prior
to menstruation and starts of settle down after the onset of menses. It is
important to understand that PMS is different from dysmenorrhea, a condition
whereby a woman experiences cramping and/or pain during the menstrual period.
PMS can have symptoms ranging from:
- Mood-related ("affective") symptoms: depression, sadness, anxiety, anger,
irritability, frequent and severe mood swings, jittery
- Mental process ("cognitive") symptoms: decreased concentration,
indecision, anxiety, irritability, depression, anger, foggy, poor memory,
- Pain: headache, breast tenderness, joint and muscle pain, back pain,
restlessly legs, swelling.
- Nervous system symptoms: insomnia (sleeplessness), hypersomnia (sleeping
for abnormally long periods of time), anorexia, food cravings of salt - sugar-
fat, fatigue, lethargy, agitation, a change in sex drive, clumsiness,
dizziness or vertigo, paresthesia (prickling or tingling sensation)
- Gastrointestinal symptoms: nausea, diarrhea, constipation, stomach cramps,
weight gain, edema, food cravings, palpitations (rapid fluttering of the
heart), sweating
- Fluid and electrolyte symptoms: bloating, edema, weight gain, oliguria
(reduced urination)
- Skin symptoms: acne, boils, rash oily skin, increase in body hair, greasy
or dry hair
The cyclical nature of PMS indicates a correlation
of hormonal changes that accompany the normal menstrual cycle. Several research
studies have documented differences in estrogen and progesterone levels in the
luteal (second half of the menstrual cycle following ovulation) phase of the
cycle between women with PMS and those without. A higher level of estradiol (one
of three main estrogens produced by the body) and a lower level of progesterone
have been observed in women with PMS. Other studies have documented
significantly lower levels of both progesterone and allopregnanolone (a
metabolite of progesterone that reduces anxiety) in both the luteal and
follicular (the first part of the menstrual cycle from the menses to ovulation)
phases in women with PMS. Successful management of PMS is best addressed
with an individualized and holistic approach utilizing a combination of tools
including balancing of hormones, nutrient and herb supplements, dietary changes,
and exercise and stress management. Mild to moderate PMS is often easily managed
by a woman herself through tracking the changes that occur cyclically and
identifying and utilizing the appropriate health support measures.
Herbal remedies have been used for centuries,
Herbs can be used in combination or singular, depending upon the symptoms that
are occurring. Native Americans used these herbs to help relieve symptoms
related to PMS.
Chasteberry "VITEX"
Valerian Root
,
Dong Quai,
,
Ginger Root
Cramp Bark
,
White Willow Bark
Red Raspberry,
Wild Yam
,
Black Cohosh,
Milk Thistle, and Kelp
While studies show that herbs and supplements can help with PMS,
the biggest issue is the Diet. As the saying goes, "You are What You
Eat". Diet can make a huge difference in the severity of PMS
Eliminate these foods from your diet
Sugar (including honey, syrup, and "-ose" additives like fructose or sucrose),
caffeine (in coffee, chocolate, and cola drinks), artificial sweeteners,
cigarettes, and alcohol.
Emphasize these foods in your diet
Whole grains (bread, pasta, brown rice), dried beans, nuts, fresh fruits such as
strawberries, blueberries, apples, pears, plums, pineapple. Increase
vegetables too, such as, lettuce, kale, tomatoes, beets, cucumbers, yams,
squash, broccoli, mushrooms, asparagus and green beans.
Avoid these foods when possible
Salty and smoked foods, and dairy products. If bloating is a problem, limit
fruit and eliminate fruit juices.
Also, discuss with your doctor what rigorous exercise will reduce both physical
and emotional symptoms.
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