PMS

[Guest guest]

Every young woman goes through it: those days each month when you feel

irritable, tender and bloated. While perfectly natural, there are vitamins and

supplements that can help lessen the symptoms of pre-menstrual syndrome, or PMS.

Here are some tips about relieving PMS and easing its symptoms.

Causes of PMS: The exact cause of PMS is not known but is thought to be

multi-factorial. Theories on causes include hormonal imbalances that affect mood

and breast tenderness, abnormalities in fluid balance and blood flow, and

vitamin deficiencies. Your risks for PMS increase if there is a family history

of PMS, if you are 20 to 40 years of age, and/or if there are previous mental

health problems.

Supplements and Vitamins That Offer Relief From PMS: Natural remedies touted

for PMS include black cohosh, chaste tree, dong quai, evening primrose, B6

and calcium. Other supplements that may be helpful are fish or flaxseed oil,

magnesium and vitamin E.

Medical research supports calcium and magnesium for improving PMS symptoms

such as mood, fluid retention and pain. Doses considered to be effective for

PMS are 1200 mg of calcium and 400 mg of magnesium. Vitamin B6, chaste tree,

and vitamin E may help with the PMS symptoms of pain, irritability, anger,

breast tenderness and bloating. One study suggested black cohosh may help the

PMS symptoms of anxiety and tension. Evening primrose is a rich source of

gamma-linolenic acid (GLA), an essential fatty acid linked to premenstrual health.

 

Choose one to two supplements to help ease premenstrual symptoms and follow

the recommended dose stated on the supplement label. A general recommendation

is to take the supplements for two to three menstrual cycles to evaluate the

benefits. Talk to your healthcare provider before taking supplements if you

are trying to become pregnant.

Lifestyle Changes: Lifestyle recommendations include continuing or starting

a healthy diet and exercise regimen, decreasing caffeine, sodium, sugar and

alcohol intake, reducing stress and quitting smoking.

 

Keep your thoughts positive, because your thoughts become your words.Keep your words positive, because your words become your behavior.Keep your behavior positive, because your behavior becomes your habits.Keep your habits positive, because your habits become your values.Keep your values positive, because your values become your destiny.

- Mahatma Gandhi

 

 

 

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