Introduction

Premenstrual syndrome (PMS) affects approximately 95% of all women of reproductive age. The psychological and physical symptoms of PMS can be so severe that they disrupt everyday life. The physical symptoms of PMS include bloating, weight gain, breast pain and/or tenderness, abdominal discomfort, lack of energy, and headaches. Common psychological symptoms of PMS include irritability, anxiety, tension, aggression, feelings of being unable to cope, and a sense of loss of control. These symptoms typically occur 7 to 14 days before menstruation. There are common hormonal patterns in PMS sufferers, the most common of which is an elevated estrogen level coupled with a decreased progesterone level 5 to 10 days prior to menstruation.

Although the original description of the syndrome was first described in 1931, the exact cause of PMS is still unclear. What we do know for sure is that synthetic hormone replacement therapy can cause premenstrual syndrome (PMS) with symptoms ranging from bloating to irritability and depression. There are currently at least 327 different treatments available for premenstrual syndrome, reflecting the confusion surrounding its cause. Fortunately, there are safe, non-toxic nutritive options that address the symptoms associated with PMS, without side effects.

During the premenstrual period, calcium levels drop, causing mood changes and other symptoms associated with PMS that improve with calcium supplementation. Vitamin B6 has also demonstrated excellent benefit in improving PMS symptoms like breast tenderness and depression. A comprehensive review, published in the British Medical Journal, based on the results of 940 patients with PMS, found that vitamin B6 relieved physical and mental premenstrual symptoms, including depression associated with PMS. Vitamin E also successfully treats depression, in addition to anxiety and cravings associated with PMS. Grape seed extract (Vitis vinifera) can help too, as it contains natural antioxidant compounds called oligoproanthocyanidins that relieve cramps and depression associated with this syndrome.

Listen to a discussion about the health impact of stress.
This 31 minute discussion covers:

• Costs of stress.
• Causes of stress. How many are in your life?
• What is the impact of stress on our body?
• What is the stress response and how does it work?
• What is chronic stress and how does it affect us?
• Who is most at risk for stress related health problems?
• How does stress effect our heart, cortisol levels, memory, and immunity?
• How do men and women react differently to stress?
• What can we do to lessen the effects of stress on our bodies?
• How does stress effect weight? How does diet effect stress? What should we eat to help our stressed out bodies?
• How can a cup of tea help?
• What other supplements can assist with stress and how do they help?

Additional Information: Read an informative pamphlet on a comprehensive stress relief supplement.

Learn more about stress and find supplements to aid in blunting the effects of stress on our bodies.

Change Your Life:

• Exercise at least 3 times a week. Check with your doctor before starting any new exercise program.
• Limit intake of refined sugars and reduce or eliminate milk and dairy products.
• Decrease salt intake.
• Reduce or eliminate alcohol, tobacco and caffeine. The more caffeine consumed the greater the symptoms experienced.
• Eat a healthy, balanced diet that concentrates on whole, unprocessed foods. Eat plenty of fresh fruits and vegetables. In general, the more fruits and vegetables are processed, the less nutritive value they have. Eat whole grains or foods made from whole grains. Beans (legumes) are a healthy, low fat source of protein and vitamins. Seeds and nuts contain essential fatty acids.
• Drink 8 - 10 eight ounces of pure water. Reduce or eliminate caffeine. Carbonated drinks should be severely restricted.
• Reduce your stress. There are numerous studies documenting the deleterious effects of stress on health. Make time for friends and family. Find ways of relaxing throughout the day. Consider meditation, deep breathing exercises, visualization techniques or prayer.

Helpful Supplements:

• The AMA has endorsed the need for a daily multivitamin.
• Take 400 - 800 IU of vitamin E daily to reduce depression* and cravings*.. Selenium enhances the action of vitamin E. Also supplement vitamin C, 500 - 1000 mg each day, as vitamin C converts vitamin E into its helpful form after oxidation.
• Soy isoflavones such as genistein and daidzein are rich in phytoestrogens, which have been reported to reduce menopausal symptoms, support bone mineralization, and decrease the risk of some cancers. In cultures where soy products (bean curd, tofu, tempeh) and other sources of phytoestrogens (legumes) are consumed in abundance, women’s health problems, certain cancers, and cardiovascular disease are less prevalent.
• Grape seed extract to relieve cramps* and depression*.
• Calcium supplementation to combat the drop in serum levels.
• B vitamins to reduce depression*. Several clinical trials also indicate that vitamin B6 supplementation helps alleviate depression associated with premenstrual syndrome, although the research remains inconsistent. Many doctors suggest that women who have depression associated with PMS take 100–300 mg of vitamin B6 per day—a level of intake that requires supervision by a doctor.
• Ginkgo biloba (24% ginkgo flavonglycoside) 40 to 80 mg three times a day for relief from breast tenderness*, water retention*.Additionally ginkgo not only enhances memory and decision-making, it also lowers homocysteine levels for cardiovascular health.*
• GLA is used by many women to maintain a sense of well-being throughout their monthly cycle. GLA, (gamma linolenic acid), are used by our bodies to form prostaglandins, potent, hormone-like substances which help the body to regulate many normal processes such as inflammation and blood clotting. Women with PMS have been shown to have impaired conversion of linoleic acid to GLA. Some women find relief of their PMS symptoms when using GLA supplements. The symptoms that seem to be helped the most are breast tenderness and feelings of depression as well as irritability and swelling and bloating from fluid retention. Breast tenderness from causes other than PMS may also improve with use of GLA.

Related Sites:

MEDLINE plus on PMS.

Universityof Pennsylvania College of Medicine

National Association for Premenstrual Syndrome

Women's health needs change with time. When's the last time you re-evaluated yours?

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.