Hello, allyriss-ga!
The following articles provide references to supplements, foods and
herbs that can be helpful in alleviating symptoms of PMS.
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Read "Natural PMS Relief," By Stephen Byrnes, ND, RNCP
http://www.westonaprice.org/women/natural_pms.html
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The Swedish Medical Center also has a good article on their website:
Read "Natural remedies for PMS," by Marla Hardee Milling
http://www.swedish.org/16357.cfm
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Also read the simple suggestions from "Natural PMS relief - Check out
seven drug-free remedies to alleviate PMS symptoms," By Laura Connell
http://homemakers.com/homemakers/client/en/Health/DetailNews.asp?idNews=366&idSM=197
* Take calcium supplements. A recent study involving nearly 500 PMS
sufferers found that 1,200 milligrams of calcium taken daily
throughout the month cut PMS symptoms in half.
* Cut out caffeine. Caffeine-rich foods and drinks can increase breast
tenderness and irritability. Studies have shown that women who consume
caffeine regularly are four times more likely to suffer severe PMS.
* Fill up on H2O. Drinking lots of water helps your body flush out
excess fluids and combats bloating. Leslie Beck, a Toronto nutrition
consultant, recommends eight to 10 glasses a day, along with high
water-content foods like fruits, vegetables and milk. Cutting down on
salt will also reduce fluid retention. Since 75 per cent of the salt
we eat is contained in processed and packaged foods, be sure to read
labels and go for low-sodium choices.
* Eat complex carbs. Whole-grain breads, pasta and beans, as well as
fruits and vegetables, boost serotonin, producing a calming effect. A
recent study found that women who consumed a diet high in complex
carbohydrates and low in protein showed improved PMS-related mood
symptoms.
* Exercise regularly. Exercise causes your body to release endorphins,
producing a natural high and reducing fatigue. Aim for 30 minutes of
enjoyable cardiovascular work such as cycling or brisk walking three
times a week.
* Take a warm bath. Warmth increases blood flow to the pelvic region
and relaxes the muscles to relieve cramping.
* Relax. Meditation, deep breathing, yoga and massage are all good
ways to help ease the emotional symptoms of PMS. Postpone important
decisions
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Dr. Weil suggest several solutions on the Live Well website. I would
use caution with some of his herbal recommendations, however.
http://www.drweil.com/u/Page/General400/
"Many women who have premenstrual syndrome (PMS) frequently experience
symptoms such as depression, tension, anger, difficulty concentrating,
lethargy, changes in appetite, and a feeling of being overwhelmed.
While symptoms can range from mild to severe, there are ways to lessen
their impact. Try the following:
* Eliminate all caffeine (including the chocolate some women crave
premenstrually).
* Avoid polyunsaturated vegetable oils, especially partially hydrogenated
products.
* Eat plenty of fresh fruits and vegetables, drink purified water, and avoid
foods high in sodium to help eliminate bloating.
* Eat soy foods regularly.
* Use only hormone-free meats, poultry, and dairy products.
* Do regular aerobic exercise - 30 minutes of endorphin-releasing daily
activity that raises your heart rate.
* Take 500 mg of black currant oil or evening primrose oil twice a day.
* Experiment with dong quai or chaste tree.
* Take calcium supplements (1,000-1,500 mg daily), with half as much
magnesium.
* Practice breathing exercises.
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I hope these references offer some helpful insight!
Sincerely,
umiat
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