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YOUR
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2008
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A Healthnotes® Healthy Update brought to you by your friends at www.CNCAhealth.com Phone: 800.515.5573 |
YOUR
RESOURCE FOR BETTER HEALTH | MAY
2008 |
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|
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FEATURE STORY IN THE NEWS CHECKLIST COOKING CORNER VITAMINS & MINERALS HERBAL REMEDIES EVERYDAY ANSWERS
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Celebrate Women's Health Week
About premenstrual syndrome What are the symptoms? Dietary changes that may be helpful Alcohol can affect hormone metabolism, and alcoholic women are more likely to suffer PMS than are nonalcoholic women. Some doctors recommend that women with PMS avoid alcohol for several months to evaluate whether such a change will reduce symptoms. In a study of Chinese women, increasing tea consumption was associated with increasing prevalence of PMS. Among a group of college students in the United States, consumption of caffeine-containing beverages was associated with increases in both the prevalence and severity of PMS. Moreover, the more caffeine women consumed, the more likely they were to suffer from PMS. A preliminary study showed that women with heavy caffeine consumption were more likely to have shorter menstrual periods and shorter cycle length compared with women who did not consume caffeine. Some doctors recommend that women with PMS avoid caffeine. Several studies suggest that diets low in fat or high in fiber may help to reduce symptoms of PMS. Many doctors recommend diets very low in meat and dairy fat and high in fruit, vegetables, and whole grains. Lifestyle changes that may be helpful Vitamins that may be helpful Women who consume more calcium from their diets are less likely to suffer severe PMS. A large double-blind trial found that women who took 1,200 mg per day of calcium for three menstrual cycles had a 48% reduction in PMS symptoms, compared to a 30% reduction in the placebo group. Other double-blind trials have shown that supplementing with 1,000 mg of calcium per day relieves premenstrual symptoms. Women with PMS have been shown to have impaired conversion of linoleic acid (an essential fatty acid) to gamma linolenic acid (GLA). Because a deficiency of GLA might, in theory, be a factor in PMS and because evening primrose oil (EPO) contains significant amounts of GLA, researchers have studied EPO as a potential way to reduce symptoms of PMS. In several double-blind trials, EPO was found to be beneficial, whereas in other trials it was no more effective than placebo. Despite these conflicting results, some doctors consider EPO to be worth a try; the amount usually recommended is 3–4 grams per day. EPO may work best when used over several menstrual cycles and may be more helpful in women with PMS who also experience breast tenderness or fibrocystic breast disease. Women with PMS have been reported to be at increased risk of magnesium deficiency. Supplementing with magnesium may help reduce symptoms. In one double-blind trial using only 200 mg per day for two months, a significant reduction was reported for several symptoms related to PMS (fluid retention, weight gain, swelling of extremities, breast tenderness, and abdominal bloating). Magnesium has also been reported to be effective in reducing the symptoms of menstrual migraine headaches. While the ideal amount of magnesium has yet to be determined, some doctors recommend 400 mg per day. Effects of magnesium may begin to appear after two to three months. A preliminary, uncontrolled trial found that women with severe PMS who took potassium supplements (found in many multi-vitamins) had complete resolution of PMS symptoms within four menstrual cycles. Most participants took 400 mg of potassium per day as potassium gluconate plus 200 mg of potassium per day as potassium chloride for the first two cycles, then switched to solely the gluconate form (600 mg potassium per day) for the remainder of the year-long trial. Without exception, all of the women found their symptoms (i.e., bloating, fatigue, irritability, etc.) decreasing gradually over three cycles and disappearing completely by the fourth cycle. Controlled trials are needed to confirm these preliminary observations. Although women with PMS do not appear to be deficient in vitamin E, a double-blind trial reported that 300 IU of vitamin E per day may decrease symptoms of PMS. Krill oil from Antarctic krill (a zooplankton crustacean) has been shown in a double-blind trial to be an effective treatment for premenstrual syndrome. Krill oil was significantly more effective than regular fish oil in relieving emotional symptoms and breast tenderness related to premenstrual syndrome. The amount of krill oil used in this study was 2 grams per day for the first month. In the second and third months the women took two grams per day beginning eight days prior to menstruation and continuing for two days after the start of menstruation. Some of the nutrients mentioned above appear together in multivitamin-mineral supplements. One double-blind trial used a multivitamin-mineral supplement containing vitamin B6 (600 mg per day), magnesium (500 mg per day), vitamin E (200 IU per day), vitamin A (25,000 IU per day), B-complex vitamins, and various other vitamins and minerals. This supplement was found to relieve each of four different categories of PMS symptoms. Related results have been reported in other clinical trials. Herbs that may be helpful Vitex has been shown to be as effective as 200 mg vitamin B6 in a double-blind trial of women with PMS. Two surveys examined 1,542 women with PMS who had taken a German liquid extract of vitex for their PMS symptoms for as long as 16 years. With an average intake of 42 drops per day, 92% of the women surveyed reported the effectiveness of vitex as "very good," "good," or "satisfactory." Some healthcare practitioners recommend 40 drops of a liquid, concentrated vitex extract or one capsule of the equivalent dried, powdered extract once per day in the morning with some liquid. Vitex should be taken for at least four cycles to determine efficacy. Save 10-20% on our Monthly Special CNCA Home Page * Customers that recommend CNCA products = 99.6% Copyright © 2006-2008 Healthnotes, Inc. All rights reserved. Republication or redistribution of the Healthnotes® content is expressly prohibited without the prior written consent of Healthnotes, Inc. Healthnotes Newsletter is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Healthnotes, Inc. shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. HEALTHNOTES is a registered trademark of Healthnotes, Inc. The statements above have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease or condition, including cancer. |
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Know your body and find your balance despite PMS. Because every woman is different, no single treatment effectively relieves all symptoms in all women. According to research or other evidence, the following self-care steps may be helpful: