What causes PMS?
For a problem which so many women experience with such a wide array of symptoms, there has been no consistent, single cause found for PMS. In fact, most women who present to clinics which specialize in PMS medical care have at least one other overlapping diagnosis which contributes significantly to their symptoms. Because hormones are interconnected with many aspects of human physiology, there are many factors which can aggravate symptoms:
- Estrogen levels too high, Progesterone too low
- Poor Liver Detoxification (the liver metabolizes estrone into estriol)
- Food allergies/sensitivities
- Inadequate protein intake (liver enzymes that convert female hormones depend on protein)
- Candidiasis
- Hypoglycemia
- Poor Adrenal Function (can’t convert estradiol into estrone)
- Mercury Toxicity
- Hypothyroid
What can I do to limit symptoms of PMS?
1. Avoid intake of fried foods, refined foods, sodas and other sources of excess sugar, especially during the 2 weeks before the start of menses. You may have a gluten sensitivity or allergy which is causing or aggravating your symptoms. Read about the importance of removing gluten from your diet.
2. Increase intake of calcium, Vit. D and magnesium containing foods- including low fat organic dairy products, nuts and legumes. You may also choose a high quality supplement such as Calcium/Magnesium citrate with Boron and B6 by Pharmax in either liquid or capsule form.
3. Avoid excess salt intake, which can cause further water retention and bloating.
4. Consume healthy omega-3 fatty acids from cold ocean fish such as salmon, herring, sardines, and krill. Walnuts, evening primrose oil and borage oil supply additional types of healthy omega fatty acids which may also help soothe breast tenderness. Read a summary of research about Krill and PMS by Tina Simpalas, MD, PhD. (Adobe PDF)
5. Exercise! A regular program of walking, swimming, aerobics, dancing or participation in sports can help you avoid symptoms of PMS.
6. Develop your social network. Find comfort in friends, family and aquaintences to help boost your mood during the time before your period. On the other hand, if you need to schedule time to simply relax and take time for yourself during the time before your period, make that a priority.
7. Improve sleep habits, get into a pattern of going to bed at the same time each night, and waking at the same time each day.
8. Limit consumption of caffeine and alcohol.
9. Increase fiber consumption: choose whole grains over refined-flour based foods and increase consumption of leafy greens and other vegetables. |
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