PMS-Part 2

PMS - Part 2

As a chiropractor, I have had many patients who complain of PMS (premenstrual syndrome). The most common symptoms are bloating, water retention, breast tenderness and lumpiness, headaches, fatigue, cramps, irritability, mood swings and anxiety. There is no magic bullet for PMS but progesterone and nutrition can help. I covered progesterone last time and will touch on nutrition this time.

Studies have shown that women who suffer from PMS tend to have the following nutritional and physiological characteristics.

• High consumption of dairy products
• Excessive consumption of caffeine from soft drinks, coffee and chocolate
• Excessive consumption of refined sugar and not enough whole foods such as fresh vegetables
• High blood levels of estrogen and low blood levels of progesterone
• Excessive body weight, which increases the estrogen levels. Body fat makes one of the three types of estrogens
• Low levels of Vitamins C and E and the minerals selenium and magnesium
• High stress levels

It is recommended that women suffering from PMS take a multivitamin/mineral supplement that includes magnesium, selenium, zinc, B complex, C and E. Supplements should be taken throughout the month, not just premenstrually. The body needs these substances to metabolize estrogen in the liver. Eat foods that contain essential fatty acids. These fatty acids are found in raw nuts and seeds and cold water fish such as salmon and sardines. Sesame oil is an excellent source as are sunflower, safflower and walnut oils. Eat a diet that is free of all refined sugar and flour products. Instead, a plant-based, fiber-rich diet of fresh vegetables, fruits, whole grains and legumes will help the body to balance its biochemistry. Herbal formulas that contain peony root, milk thistle, Vitex, wild yam, dandelion root, yarrow and nettle have been found to be helpful. Biochemically, it all comes down to keeping estrogen levels at a normal level. Unfortunately our American diet promotes estrogen buildup. We eat meat from animals which have been fed estrogens in order to fatten them up, we don’t get enough of the vitamins and minerals we need to metabolize the excess hormones we are getting, and when we do metabolize the estrogens, we don’t excrete them well because we are eating a low fiber diet.

Another way of decreasing symptoms of PMS is through aerobic exercise. Twenty minutes of brisk walking three times per week is all it takes. Not only does exercise help relieve stress, it increases endorphins (naturally occurring morphine like substances that help the body deal with depression and physical pain.) Chiropractic treatments can also help with stress relief and to normalize the nervous system. If the nervous system is working optimally, the organs (which are controlled by the nerves) are going to function better too. Chiropractic is about much more than back and joint pain.