Dealing with the Monthly Blues
by Andrea Putting N.D
Premenstrual syndrome
Sometimes it all gets too much, it feels as if the world is closing in on you. Nothing is going right. Your body may be bloated and breast aching, maybe your not sleeping. You just can't seem to keep things under control.
The way women are effected at the lead up to their period is as individual as
themselves, but there are many common symptoms. One thing is sure, that the
imbalance in hormones can certainly stir things up. Everything seems to become
far more intense.
Some of the most common symptoms are anxiety, mood swings and nervous tension.
This is caused by an imbalance of Oestrogen and Progesterone. The first thing
to look at with this type of PMS is how much dairy products and refined sugars
are in your diet, make sure they are not in excess as they can effect the
absorption of Magnesium. Magnesium, Vitamin B6 and Zinc are the vital nutrients
here; they are essential in the brain to produce the chemicals, which control
these symptoms. These nutrients also assist in the clearance of the excess
oestrogen. A diet high in vegetable proteins and fibre also assist this
process.
Cravings are common at this time, especially for chocolate and other sweet
things. Increase appetite, headaches, fatigue, dizziness or fainting and
palpitations may also be experienced. It is best when suffering from this to
eat small meals regularly to help prevent the falling glucose levels. 5-6 small
meals a day of healthy nutritious food, incorporating complex carbohydrates,
will be of great assistance. A supplementation of Chromium can help in
stabilizing blood sugar levels.
The symptoms of depression, crying, forgetfulness, confusion and insomnia are
what some women go through. A diet including plenty of raw foods and grains is
recommended in this case. It is related to low oestrogen: high progesterone
balance and a clean healthy diet, high in Magnesium can help towards
regulation. It would also be advised to work on cleansing the liver, if the
liver is functioning well, then it will assist in clearing out the excess
hormones.
If you suffer from fluid retention, weight gain, swelling of extremities,
breast tenderness, or abdominal bloating, salt and red meat should be
decreased. An herb, which can offer some relief from this, is Ginkgo. Also of
benefit are Vitamin B6 and Vitamin E.
Evening Primrose Oil can reduce the crampy pain that announces to many women
that their period is approaching. Calcium/Magnesium supplements can also bring
relieve.
Many of the symptoms of PMS are related to dietary imbalances and nutritional
deficiencies. The following are basic dietary guidelines that can be useful
regardless of what symptoms you suffer.
* Avoid refined and processed foods, i.e. sugars, soft drinks, cakes and sweets
especially prior to onset of period
* Avoid alcohol, tea, coffee, chocolate and tobacco.
* Reduce salt intake
* Increase consumption of fish (cod, tuna, and salmon) and oil seeds. Evening
Primrose oil is of great benefit to most types of PMS and for relief of period
pain. It also offers the added bonus of being good for a variety of different
complaints, such as skin problems, arthritis and all kinds of inflammatory
problems.
* Restrict intake of dairy products to two servings per day.
* Limit the intake of animal fat.
* Increase the consumption of green leafy vegetables.
* Increase the consumption of foods rich in Magnesium (i.e. wheat bran,
almonds, wheat germ, cashews, spinach, rice), Zinc (brazil nuts, almonds, rice,
seeds, wheat, olives) and Vitamin B6 (walnuts, Yoghurt, Hazelnuts, wheat germ,
Sunflower seeds, Soya beans).
* Some herbs that can be helpful when dealing with PMS are: Vitex - which helps
to balance hormones, Hypericum - for depression, Skullcap and Vervain - help to
calm the nerves, Dandelion - works with the liver to cleanse and remove excess
hormones.
* Tissue salts that can be of benefit, both for PMS and for menstrual cramps
come in combinations that include Calcium Phosphate, Potassium Phosphate (Kali
Phos) and Magnesium Phosphate.
* Flower essences are very effective at dealing with some of the emotional
issues around PMS. Australian Bush Flower Essences has a special blend just for
women - Woman Essences, available in both drops and cream. This, or other
flower essences, may be a great assistance.
* Essential oils can be use in an oil burner, a few drops in a bath, or mixed
with oil for a massage. Some of the following could be mixed or used alone. For
calming and balancing hormones - Chamomile, Geranium, Lavender, Rose and
Sandalwood; Emotionally uplifting - Bergamot, Jasmine, Juniper and Sage; Fluid
retention and cramps - Fennel,
PMT could easily stand for Pre Menstrual Truth. During this time, woman can
become quite emotional and all sorts of feelings come to the surface. These are
very often the very things that we don't want to look at, or face. We can spend
the rest of the month not dealing with want really is hidden underneath, but
when PMT hits, suddenly it's there. All the things that aren't working in your
life come and hit you in the face. Allow yourself to cry if you want to, it
will help you get in touch with want is really important to you. Start writing
a journal. This may help you to recognize what issues you need to deal with.
Write down all your feelings and frustrations that surface while you are
premenstrual. Recognizing this and working with it can be the first step of
dealing with PMT.
Most importantly take time out each month to celebrate your womanhood. The
onset of a period is a reminder of who you are and is a special time to pamper
yourself: Buy yourself flowers, have a special treat, have a massage, take a
bubble bath, or whatever makes you feel special. It’s the time to make time for
you!
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