Premenstrual syndrome (PMS) relates to a range of physical and emotional symptoms and signs that occur between ovulation and menstruation. The physical symptoms include:
fluid retention,
tender breasts,
poor skin, and
headaches.
The emotional symptoms and signs can include being weepy, depressed, irritable, having mood swings and craving for sweets. PMS is thought to be primarily caused by hormonal imbalances and is often also associated with stress.
What you can do to help
Evening primrose oil has been effective in alleviating premenstrual breast tenderness, edema and skin problems. Take six to eight 500 mg capsules per day for at least four months. It is best to combine this with a multivitamin and mineral supplement.
Vitamin B complex will help with stress and nervous tension and should be taken at 50 to 100 mg per day.
Take vitamin C 500-1000 mg or more daily.
Magnesium taken twice per day at 500 mg will help with insomnia, palpitations and period pains.
Zinc should be taken at 15 mg daily throughout your cycle.
Chromium will help if the symptoms are related to blood sugar levels.
Limit the intake of sugar, salt, red meat and alcohol.
Eat fish, chicken, whole grains and legumes as the main source of protein.
If you smoke try to quit. (see.. for tips)
Reduce the intake of fats, particularly animal fats, fried foods, and hydrogenated margarines.
Increase your intake of fiber in the form of fresh fruit and vegetables (particularly leafy green vegetables).
If you experience sugar or food craving, eat small amounts regularly, with high quality protein snacks, such as, nuts, seeds, peas and beans, as well as, animal protein, such as, eggs and fish.
Take regular outdoor exercise such as walking and swimming.
Work on managing your stress levels.
Wednesday, April 27, 2011
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Wednesday, April 27, 2011
Premenstrual Syndrome
Premenstrual syndrome (PMS) relates to a range of physical and emotional symptoms and signs that occur between ovulation and menstruation. The physical symptoms include:
fluid retention,
tender breasts,
poor skin, and
headaches.
The emotional symptoms and signs can include being weepy, depressed, irritable, having mood swings and craving for sweets. PMS is thought to be primarily caused by hormonal imbalances and is often also associated with stress.
What you can do to help
Evening primrose oil has been effective in alleviating premenstrual breast tenderness, edema and skin problems. Take six to eight 500 mg capsules per day for at least four months. It is best to combine this with a multivitamin and mineral supplement.
Vitamin B complex will help with stress and nervous tension and should be taken at 50 to 100 mg per day.
Take vitamin C 500-1000 mg or more daily.
Magnesium taken twice per day at 500 mg will help with insomnia, palpitations and period pains.
Zinc should be taken at 15 mg daily throughout your cycle.
Chromium will help if the symptoms are related to blood sugar levels.
Limit the intake of sugar, salt, red meat and alcohol.
Eat fish, chicken, whole grains and legumes as the main source of protein.
If you smoke try to quit. (see.. for tips)
Reduce the intake of fats, particularly animal fats, fried foods, and hydrogenated margarines.
Increase your intake of fiber in the form of fresh fruit and vegetables (particularly leafy green vegetables).
If you experience sugar or food craving, eat small amounts regularly, with high quality protein snacks, such as, nuts, seeds, peas and beans, as well as, animal protein, such as, eggs and fish.
Take regular outdoor exercise such as walking and swimming.
Work on managing your stress levels.
fluid retention,
tender breasts,
poor skin, and
headaches.
The emotional symptoms and signs can include being weepy, depressed, irritable, having mood swings and craving for sweets. PMS is thought to be primarily caused by hormonal imbalances and is often also associated with stress.
What you can do to help
Evening primrose oil has been effective in alleviating premenstrual breast tenderness, edema and skin problems. Take six to eight 500 mg capsules per day for at least four months. It is best to combine this with a multivitamin and mineral supplement.
Vitamin B complex will help with stress and nervous tension and should be taken at 50 to 100 mg per day.
Take vitamin C 500-1000 mg or more daily.
Magnesium taken twice per day at 500 mg will help with insomnia, palpitations and period pains.
Zinc should be taken at 15 mg daily throughout your cycle.
Chromium will help if the symptoms are related to blood sugar levels.
Limit the intake of sugar, salt, red meat and alcohol.
Eat fish, chicken, whole grains and legumes as the main source of protein.
If you smoke try to quit. (see.. for tips)
Reduce the intake of fats, particularly animal fats, fried foods, and hydrogenated margarines.
Increase your intake of fiber in the form of fresh fruit and vegetables (particularly leafy green vegetables).
If you experience sugar or food craving, eat small amounts regularly, with high quality protein snacks, such as, nuts, seeds, peas and beans, as well as, animal protein, such as, eggs and fish.
Take regular outdoor exercise such as walking and swimming.
Work on managing your stress levels.
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