Numerous symptoms may indicate Premenstrual syndrome, what is important is the cyclic fashion in which they occur. Some women experience signs and symptoms at different times during their cycle and depending on the time of year the symptoms may change, become better or worse. PMS is different from dysmenorrhea (painful menstruation) a condition usually caused by uterine contractions and cramping that results in excess prostaglandin F2 alpha (hormone) produced when uterus lining deteriorates during the menstrual cycle. These hormones and other inflammatory chemicals are involved in PMS, hence dietary change and supplements, medication (anti-inflammatory drugs) are useful in PMS and cramps. There are hundreds of known PMS symptoms each one related to cellular inflammation resulting in emotional, physical and/or genetic complications
Diet, proper exercise, emotions, relationships, heredity, traumas and effects of the mind must be taken into consideration when treating PMS.
Factors contributing to PMS include: consumption of dairy products, caffeine, chocolate, foods that raise blood sugar levels too fast, deficiencies in Vitamin B complex especially B6 and B12 as the liver needs these vitamins in order to break down estrogens, low blood level of progesterone, excessive body weight, low levels of vitamin C, E, magnesium and selenium.
Christiane Northrup, MD indicates that PMS may be also be related to growing up in a alcoholic family system, as a result of cutting off feelings.
Anita Raphkin, M.D studied serotonin levels of women with and without PMS and noted that serotonin levels fell just after ovulation in women with PMS, women without PMS had higher levels of serotonin during this time. Low Serotonin levels are linked to depression.
‘A few studies suggest that PMS symptoms are linked to premenstrual fluctuations in a brain chemical called serotonin and increased sensitivity to the hormone progesterone. Other studies suggest that the hormone estrogen causes fluid retention, which probably explains the temporary weight gain, breast tenderness, and bloating experienced by many women with PMS. Recent research suggests that women with PMS may metabolize progesterone differently. Other hormonal and metabolic changes may also be involved, but further research is needed’.
The menstrual cycle can be best broken into three phases:
1. Menstrual phase: days 1-5 -estrogen and progesterone are withdrawn before onset of flow. -shedding of the endometrial lining.
2. Proliferative (follicular phase) days 6-14 -regrowth of the endometrial tissue -secretion of follicle-stimulating hormone by pituitary gland (governing ovarian function) -ovary development -estrogen secretion
3. Secretory (luteal phase) days 15-28 -ovulation, egg moving through fallopian tubes -production of progesterone stimulating the endometrial cell growth. -If implantation does not occur, decrease in progesterone. Estrogen raises serotonins, therefore on approx. the 15th day of the female cycle ovulation occurs, endorphins peek and life is bliss. In the luteal phase (last 14 days) progesterone levels boost, decreasing serotonins, endorphins and dopamine. Insulin sensitivity increases, altering eating habits and mood.
TREATMENT:
Measures to prevent intolerable PMS include: protecting the body from cold and damp conditions, physical and emotional extremes. During menses AVOID alcohol, coffee, tobacco, cold foods, refined sugar, hydrogenated fats, polyunsaturated cooking oils, over-consumption of raw foods and fruit, chlorinated and fluoridated water, commercial red meats, oral contraceptives and IUD’s (after sometime they cause major problems)
Hormonal imbalances can also be caused from energy stagnation occurring when the liver is upset, causing clots and pain.
Proper nutrition for menstrual health includes; [The following program is useful for woman with PMS, irregular, abnormal and heavy periods, imbalanced hormones, menstrual cramps (Dysmenorrhea),polycystic ovarian syndrome, fibroids, infertility and endometriosis]
Diet: low-glycemic index diet helps to stabilize hormones. Foods rich in nutrients balance insulin and glucagon levels and decrease inflammation. Eliminate refined carbohydrates, decrease grain products (no more than 2-3 servings per day). Consume more fresh veggies, fruits and lean proteins (chicken, eggs, fish and legumes). limit and eliminate red-meat and egg yolks high in Arachidonic Acid which may cause increased inflammation.
The active ingredient Indole-3-carbinol in Cruciferous veggies (kale, broccoli, mustard greens, cabbage etc) have shown to modulate estrogen levels, eat cooked/ steamed or fermented.
A high fiber diet has shown to decrease circulating estrogens, recommended at 25 grams per/day from beans, brown rice, veggies, fruits and whole grains.
Reduce and/or stop dairy intake, most cattle today is treated with BGH (bovine growth hormone) or rBST (recombinant bovine somatotropin) to stimulate the cow to produce more milk. This also presents difficulties and infections of utters which require antibiotics. These hormones and medications may stimulate the hormonal systems of humans; antibiotics are known to change the way the hormones are metabolized in the bowels and can change hormonal levels. Other research indicated that milk sugars (lactose) may be toxic to the ovaries and has been linked to ovarian cancer (Dr. Daniel Cramer, M.D., Sc. D., at Brigham and Woman’s Hospital in Boston). Organically produced dairy doesn’t seem to have the adverse effects.
Eliminate trans-fats (hydrogenated) which increase inflammation.
Nutritional approaches may take up to 2-3 months to achieve desired results.
Suppliments:
Choose a good multivitamin and mineral for daily consumption rich in B vitamins (50-100 mg of ea. B), zinc (20mg-citrate), selenium, vitamin E and magnesium (300-800mg), Vitamin A (as Beta-Carotene 5000-10000 IU) and Vitamin C with bioflavonoids (500mg/day)
Vitamin E (200 I.U daily) keeps blood ‘slippery’ reducing clots and stagnation. whole grains, wheat, rice, oats, quinoa, cabbage, broccoli, Almonds, sunflower seeds, sprouts, spinach, dandelion greens, carrot tops and mint. (be moderate with almonds and sunflower seeds as these fats may burden the liver). Wheat germ and wheat germ oil are excellent sources of vitamin E but must be refrigerated in a dark airtight container to prevent rapid rancidity. 1 tbs of wheat germ oil = 30 I.U of vitamin E. Vitamin E is destroyed by chlorinated drinking water, rancid oils, oral contraceptives, and pollution, in these conditions a higher dose may be recommended.
Iron and iodine, replacing blood loss. Foods rich in iron and iodine are Legumes, veggies, whole grains, micro-algae (Spirulina), kelp, wakame and dulse. There is a contra- indication with seaweeds if lose-stool is a problem. (Iodine is necessary for the health of breasts, ovaries, thyroid and uterus. 12.5 mg/day)
Calcium, magnesium, Vitamin D and Zinc Calcium (1,500 mg daily) is proven to decrease symptoms by as much as 30%. Magnesium (1,000 mg daily) could be deficient in woman with PMS. Vitamin D (as directed on label) is needed to uptake the calcium and magnesium and it may also decrease frequency of migraines and other PMS symptoms.Sources vary from U.V rays (15min 3X a week) to some foods including eggs, fish liver oils, oatmeal, sweet potatoes and vegetable oils. A moderate amount is suggested especially if blood clots are a problem, vitamin D will aid in the clotting of blood. Zinc (50 mg daily) is needed for proper immune function 3mg of copper a day is needed to balance with zinc supplements.
Food sources are; seeds, whole grains, legumes, and vegetables. (decrease intake approx. 10 days before bleeding)
Essential fatty acids; Omega 3 contain DHA (720 mg/day) and EPA (1000mg/day) known to reduce menstrual cramps. or eat sardines packed in their own oil 2-3 X a week. Fresh flaxseed ground in a coffee grinder is also a good equivalent (2 tbsp/day)
Black Cohosh or ‘cramp Bark’ in tablet or tincture form can be used as preventative. (follow instructions on bottle)
Choose high quality carbohydrates throughout the luteal phase (days 15-28), which is indicated to be a form of ‘self medication’ in that it leads to the increase of tryptophan in the body, a precursor to serotonin improving mood and energy levels.
An acidophilus is suggested to break down metabolites of estrogen. Recommended spices and seasonings are dill, marjoram and ginger as teas, capsules, tinctures or in food.
In Terry Willards ‘Encycopedia of Herbs’ he recommends a program of: Wild Rose BVEC (2 tabs, 2X/day) Beta-Carotene (20,000 IU, 2X /day) B complex (1tab, 2X /day) B6 (100-250mg, 1-3X/day) Vitamin C (3,000 mg/day) Vitamin E (200-400 IU/day) Magnesium Aspartate (400-800mg/day) Zinc (10-50mg/day) GABA (750mg/day) Wild Rose FEMAHERB (2 caps, 2X/day) Homeopathic tissue salts: MAG PHOS 6X (4 tabs, 4X/ day- as per bottle recommendation)
Other alternative treatments:
Yoga can offer a natural and effective method without toxic side effects. Meditation is also useful in alleviating stress that may also contribute to pain. When practicing Yoga Asana’s during menstruation it is essential not to strain, it is also advised to refrain from practicing inversions (ie. Sirshasana (headstand), Sarvangasana (shoulderstand) etc..) during menses. Vajrasana, shashankasana, marjariasana, savasana (see photos) and abdominal breathing will relieve menstrual cramping.
Vajrasana
Shashankasana
Marjariasana
Yoga Nidra or ‘yogic sleep’, is a practice similar to mediation. While laying in Savasana posture a person is guided through visualization techniques. This practice has been found to reduce tension and anxiety.
http://www.healthyimmunity.com/products/Estrosmart-Plus.asp – See http://www.floliving.com on information about hormone balancing.
Treatments for woman’s disorders are similar as are some symptoms. It is crucial to visit a professional for diagnosis and seek immediate treatments. Diet and lifestyle are underlying and vital solutions to woman’s disorders as is a balance of emotional and physical endeavours.
Woman’s intuition is key and can change with cyclic patterns. Intuition is interfered with by drugs, alcohol and other unconscious behaviour. PMS, Painful menses, Endometriosis and PCOS are messages that our bodies are trying to convey to us as females about our internal and external environments. It is important and essential that we pay attention and find proper solutions to these problems, the evolution and health of humanity depends on us. Our daughters deserve our sober and innate wisdom.
Please consult your doctor and/or health care provider to discuss if any of these treatments are suitable for you.
moksha mama 