| PREMENSTRUAL SYNDROME (PMS) - natural treatments
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• What is premenstrual syndrome?
• How can I treat premenstrual syndrome naturally?
• Premenstrual syndrome - Natural treatments and remedies
• Premenstrual syndrome - Diet
• Premenstrual syndrome - Supplements
• Premenstrual syndrome - Herbs
• Premenstrual syndrome - Lifestyle techniques |
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What is prementrual syndrome?
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Mood swings, tender breasts, a swollen abdomen, food cravings, fatigue, irritability and depression. If you experience some or all of these problems in the days before your monthly period, you may have premenstrual syndrome (PMS).
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An estimated three of every four menstruating women experience some form of premenstrual syndrome. These problems are more likely to trouble women between their late 20s and early 40s, and they tend to recur in a predictable pattern. Yet the physical and emotional changes you experience with premenstrual syndrome may be more or less intense with each menstrual cycle.
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Chemical changes in the brain may be involved. One clue to the cause may be traced to fluctuations of serotonin, a brain chemical (neurotransmitter) that is thought to play a crucial role in mood states, especially depression. Insufficient amounts of serotonin may contribute to other symptoms of PMS, such as fatigue, food cravings and sleep problems.
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Occasionally, some women with severe premenstrual syndrome have undiagnosed depression, though depression alone does not cause all of the symptoms associated with premenstrual syndrome. Stress also may aggravate some of the symptoms, but alone it isn't a cause.
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How do I treat premenstrual syndrome naturally?
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Treatments and lifestyle adjustments can help you reduce or manage the signs and symptoms of premenstrual syndrome. Some PMS symptoms have been linked to low levels of vitamins and minerals. Other possible contributors to PMS include eating a lot of salty foods, which may cause fluid retention, and drinking alcohol and caffeinated beverages, which may cause mood and energy level disturbances. Another contributing factor is stress. Happiness is a great healer for dealing with premenstrual syndrome.
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Premenstrual Syndrome - Natural treatments and remedies
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Premenstrual Syndrome - Diet
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Limit consumption of refined carbohydrates and other concentrated carbohydrates, such as, honey, dried fruit, and fruit juice.
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Increase protein intake. Particularly from vegetable sources such as legumes, but not red meats high in fat contant.
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Decrease intake of fats, especially saturated and hydrogenated fats, while increasing intake of fish oils, flax seed oils, olive oils.
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Increase green leafy vegetables, except brassica family foods (cabage, brussel sprouts, and cauliflower).
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Use only organic meat and fowl where possible.
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Decrease salt intake.
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Limit alcohol and tobacco use.
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Restrict intake of methyl-xanthines (coffee, tea, chocolate, and caffeine containing foods and beverages).
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Increase nuts, seeds, avocados and fish.
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A hypoglycemic diet can be useful, especially limit refined carbohydrates and eat low G.I foods.
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Eat a diet high in phytoestrogen foods
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Premenstrual Syndrome - Supplementation
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Consider the following on an individual basis, especially if you cannot get enough of these nutrients through your diet:
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B complex including plenty of vitamin B6 within this (e.g. 100mcg)
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Magnesium can be helpful for cramping |
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Vitamin E is good if you experience breast tenderness, tension, irritability as it modulate prostaglandin and improves estrogen ratios'
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Fish oils 3000mg each day as they help regulate inflammatory mediators. Evening Primrose oil can also be helpful for many sufferers
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Premenstrual Syndrome - Herbs
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Herbs are truely a womens ally. Various herbs can be used to treat premenstrual tension depending on what symptoms one suffers. One of the main herb's used today is Vitex Agnus or Chaste tree as it works directly on the pituitary gland to help balance hormones. There are many other useful herbs however, so please consult with a herbalist or naturopath for an individual treatment plan and herbal remedy.
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Premenstrual Syndrome - Lifestyle techniques
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Reduce stress
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Get plenty of sleep.
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Practice progressive muscle relaxation or deep-breathing exercises to help reduce headaches, anxiety or trouble sleeping (insomnia). Yoga and meditation are good.
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Record your symptoms for a few months: Keep a record to identify the triggers and timing of your symptoms. This will allow you to intervene with strategies that may help to lessen them.
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Heat is often useful. Try a hot water bottle on your stomach and a sauna is often good.
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