Female Care » PMS

Using Evening Primrose Oil to Relieve Symptoms of PMS

lisitsa — Fri, 16 Jul 2010 08:56:27 +0000

Many women suffer the monthly symptoms of PMS, which can include irritability, bloating, and breast tenderness. Numerous studies are showing the relation between nutritional intake and PMS, and especially the affect that essential fatty acids can have on the hormone imbalances which can cause PMS. Gamma-linolenic acid, or GLA, is an essential fatty acid that can specifically affect the balance of hormones. A deficiency of GLA can cause hormone imbalances, which can in turn cause more drastic PMS symptoms.

Evening primrose oil is one of the best natural sources of GLA. It has been shown that women who regularly take evening primrose oil can have less noticeable PMS symptoms. Symptoms like mood swings, excess water retention, and extreme food cravings are lessened with daily doses of evening primrose oil. Evening primrose oil has also been shown to ease heavy bleeding, which can shorten the duration of a woman’s menstrual cycle in addition to lightening the bleeding during the period itself.

Evening primrose oil is fairly inexpensive, and can be bought in capsules that are usually 500 mg in size. Recommended dosages range from taking one to six capsules per day. Since it can directly affect hormone levels, it is important to gauge your individual body’s reaction to evening primrose oil and adjust your dosage accordingly. Some women may need a lower dosage than others. Always discuss it with your doctor before you add a new supplement to your diet.

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The Benefits of Calcium

lisitsa — Thu, 15 Jul 2010 09:07:33 +0000

Calcium is well-known for its connection to healthy, strong bones and teeth. Calcium is a major contributing factor to the prevention of bone density loss and osteoporosis. These are by far the most obvious benefits of this important mineral, but there are actually many other benefits to consuming an adequate amount of calcium in your daily diet.

Calcium directly affects the hormones that control the condition of your arteries. Healthy arteries and low blood pressure are associated with healthy calcium levels in the body. Since your arteries and blood pressure affect the heart, calcium is highly beneficial in maintaining a healthy heart. Calcium is also connected with the health of your colon, and particularly the prevention of colon polyps and colon cancer. Calcium has an important role in maintaining a healthy weight, as well. The same hormone that influences the health of your arteries affects the way your body absorbs nutrients and fat. When this hormone is properly regulated by calcium, it is easier to maintain your weight.

Maintaining healthy levels of calcium is easy to do by monitoring your diet and, if necessary, taking a calcium supplement every day. Dairy products, dark green vegetables, and lintels are just some of the foods that are high in calcium. The body absorbs calcium best from the food we eat, so it is important to have a high-calcium diet even when you take a calcium supplement. Talking to your doctor is a good way of determining how much of a calcium supplement you need to stay healthy. Keep in mind that other vitamins and minerals such as vitamin D, magnesium, and phosphorus are crucial in the body’s absorption of calcium, so it is important to have enough of these in your diet, too.

Premenstrual diet

lisitsa — Fri, 17 Apr 2009 13:12:23 +0000

Do you suffer from severe PMS symptoms? Up to 85% of women experience PMS symptoms before their menstrual periods with up to 10% experiencing such severe symptoms that they’re forced to miss time from work. Symptoms of PMS range from mood swings and irritability to physical symptoms such as bloating, headache, and fatigue. Although an effective prescription treatment that relieves all of the symptoms of PMS has yet to be found, there’s mounting evidence to suggest that diet may play an important role in treating severe PMS symptoms. The symptoms of PMS and diet appear to be closely associated according to the National Association for Premenstrual Syndrome who has developed dietary guidelines for women who suffer from this condition. An association between PMS and diet is also supported by several studies showing improvement in PMS symptoms when a premenstrual diet is followed. Here are some dietary changes that may improve severe PMS symptoms:

Premenstrual diet: Increase your intake of calcium and vitamin D

Increasing your calcium intake may be one of the most effective ways to relieve the symptoms of severe PMS. According to a study published by investigators at the department of Public Health at the University of Massachusetts, women who have higher intakes of calcium and vitamin D have a lower risk of PMS. Several other studies have shown a similar association. Although a definitive dose hasn’t been established, supplementing with 1,000 units of calcium, and 800 units of vitamin D under the supervision of your doctor may offer some benefit if you suffer from severe PMS symptoms. An even better strategy is to get your vitamin D and calcium from natural sources via exposure to the sun at least 15 minutes three to four days per week and consuming foods high in calcium.

Premenstrual diet: Eat foods with a low glycemic index

Another way PMS and diet may be related pertains to blood sugar levels. There’s evidence to suggest that eating complex carbohydrates with a low glycemic index helps to stabilize blood sugars which can decrease the severity of PMS symptoms. Try substituting whole grains, and fresh fruits and vegetables for processed foods and limit intake of white foods such as potatoes and rice as well as simple sugars. It may also help to eat smaller meals more frequently to help keep blood sugar levels stable. Although you may not see results immediately, this can be effective if done consistently.

Premenstrual diet: Limit caffeine

Although an association between caffeine consumption and severe PMS symptoms has not been proven, many women report their symptoms become worse when they consume caffeine. If you experience symptoms of anxiety and nervousness around time for your period, try eliminating caffeine for seven days before your period arrives. Keep a PMS symptom diary and see if your anxiety level lessens with this change. Keep in mind that caffeine is found in products other than coffee including green and black teas, soft drinks, chocolate, and certain over-the-counter and prescription medications.

Premenstrual diet: Limit sodium consumption

If you have trouble buttoning your pants around the time of your period due to bloating, fluid retention may be the problem. Limiting your sodium intake may help to reduce the weight gain and distension experienced with PMS. It may take more than just laying off the salt shaker since many processed foods are loaded with sodium. Be sure to read labels and determine how much sodium is in any prepared products that you buy.

In addition to PMS and diet, make sure you’re getting regular exercise. Exercise causes release of endorphins, those “feel good” chemicals that give a sense of well being which can be effective in reducing some of the tension and irritability experienced with severe PMS.

How To Cope Up With PMS?

Adam — Sat, 31 Jan 2009 08:24:12 +0000

Premenstrual syndrome is most common problem for many menstruating females and every one of you can experience it once in your entire menstrual years.

Some of you can experience worst effects including depression and lack of energy while others can have routine menstrual cramps and bloating.

Despite of intensity of the pain and other PMS symptoms, you need to cope up with PMS to get better relief from the problem. Here are few successful ways that can help you long way.

Successful ways to cope up with PMS

Get better relaxation

Explore different ways to relax yourself and implement them in your regular periods. Deep breathing techniques and developing positivity in mind are best ways to train your mind and body for better relaxation.

Get enough sleep at night

Always remember the more you are tired, the harder will be PMS symptoms. When you are tired extremely, get good night sleep because sleep is one of the best ways to relax your body.

Get balanced diet

Diet always plays a major role in the treatment of various health concerns including PMS. Consult any diet specialist and follow the diet accordingly to get better relief.

Get enough physical activity

Don’t allow PMS to rule your daily routine and your periods must not be an excuse to practice exercise. However, don’t try to practice excessively, rather go for low intensity exercises like walking.

Cigarette Smoking May Worsen Premenstrual Woes

Martin — Fri, 21 Nov 2008 08:30:48 +0000

Here’s another reason not to smoke, if you’re a woman: PMS.

Women 27 to 44 years old who smoke are twice as likely to develop premenstrual syndrome over the next two to four years, especially hormonally-related symptoms like backaches, bloating, breast tenderness, and acne, Dr. Elizabeth R. Bertone-Johnson of the University of Massachusetts in Amherst and her colleagues found.

“Our findings lend further support to the idea that smoking increases the risk of moderate to severe PMS, and provides another reason for women, especially adolescents and young women, not to smoke,” Bertone-Johnson told.

Up to 20% of women have PMS severe enough to affect their relationships and interfere with their normal activities, Bertone-Johnson and her team note in the American Journal of Epidemiology.

Smoking has been shown to affect levels of several different hormones, and the handful of studies looking into PMS and smoking have suggested that women with the syndrome are more likely to be smokers, the researchers add.

To investigate the relationship further, they analyzed data from the Nurses’ Health Study II, which has been following 116,678 US registered nurses since 1989.

The researchers looked at a subset of women who were PMS-free during the first two years of the study, comparing 1,057 who did go on to develop PMS to 1,968 who did not.

Premenstrual diet