Don't Cramp Your Style:Women, Low Fat Vegetarian Diets & PMS

[Guest guest]

Thu, 10 Aug 2000 15:09:55 -0400

" Jeff Novick " <ChefJeff7

Re: Re: Dairy & calcium

 

Don't " Cramp Your Style " :Women, Low Fat Vegetarian Diets & PMS

Chef Jeff's Weekly Health Update

January 31, 2000

 

Two weeks ago we looked at how men consuming 3 or more servings

of vegetables a day could lower their risk for prostate cancer ~

50% Good news for men, but what about women?

 

Well, this week we will look at a study that show how women

following a healthy low fat vegetarian diet reduced the amount

of disabling cramps and PMS they experienced.

 

This new study appears in the February issue of the journal

" Obstetrics & Gynecology " . The research was conducted by the

Physicians Committee for Responsible Medicine in conjunction

with the Department of Obstetrics and Gynecology at Georgetown

University Medical Center, both located in Washington, D.C.

 

The study found that women following a low-fat, vegetarian diet

experienced significant reductions in menstrual pain and PMS

symptoms. " Approximately 10 percent of all women suffer

such severe pain during their menstrual cycles that they're

forced to miss work and other activities, " says Neal D.

Barnard, M.D., PCRM president and nutrition researcher.

 

Among the main causes of their pain are chemicals called

prostaglandins, made from traces of fat stored in cell

membranes. Dr. Barnard and his colleagues hypothesized that if

women reduced their fat consumption, they'd also decrease their

estrogen levels, which would in turn reduce cell growth and

prostaglandin production. " Our goal was to smooth out the

hormonal roller coaster many of them experience each month, "

says Dr. Barnard, who had noticed former patients overcome

terrible menstrual pain after changing to a low-fat diet.

 

" We also hypothesized that high-fiber diets, especially

vegetarian diets, would increase a protein in the blood called

sex-hormone binding globulin, which binds and inactivates

estrogen in the bloodstream until it is needed. In essence, it

calms down the hormone swings, " Dr. Barnard says.

 

The hypothesis proved correct. Results for some of the 33 women

participating in the 1997-1998 study were dramatic. Besides a

decrease in the intensity of menstrual pain, the women

experienced an average of 1.5 fewer days of pain each month.

" For some women, the change was profound, " Dr. Barnard says.

 

" Their pain was gone or dramatically reduced, something they had

not experienced for years. If they needed any pain medicine at

all, they needed much less than before. " Many women also

experienced a significant relief from PMS symptoms, most notably

with water retention and concentration problems.

 

The women in the study also experienced some significant " side

effects " from the diet. The " side effects " included increased

energy levels, lower cholesterol levels, and weight reduction.

Some women were so pleased with the effectiveness of the diet

that when it was their turn to go off the vegetarian diet for

two months (after two months on the diet), they refused to give

it up.

 

The diet is not likely to help everyone, cautions Dr. Barnard,

but it does seem to help most women, and rather quickly, too. " I

would encourage women to try it carefully for one month. That's

enough time to see its effects. "

 

So, if you are one who suffers from PMS or menstrual pain, you

no longer have to let it " cramp your style " . A well planned,

low fat, vegetarian diet may be effective in eliminating these

problems.

 

If anyone would like more information on Dr Neal D. Barnard, and

his work with diet and pain, look for his book, Foods That Fight

Pain available at www.amazon.com. or at the PCRM website

http://www.pcrm.org/resource/books.html

 

 

In it, Dr. Barnard explores a variety of medical conditions,

such as migraines, arthritis, digestive problems, fibromyalgia,

carpal tunnel syndrome, diabetes, herpes, sickle-cell anemia,

kidney stones, urinary infections, and back, chest, breast,

menstrual, and cancer pain. For each, Barnard explains the

causes of the pain and what dietary changes are likely to

alleviate it, with exercise and lifestyle recommendations.

Barnard backs up his points with 30 pages of research citations.

 

Included in the book are plenty of excellent recipes that are

quick to prepare, and also include an elimination diet to avoid

trigger foods. A nutritional breakdown (calories, fat, protein,

carbohydrate, and sodium) accompanies each recipe.

 

Have another great week, and remember...

 

Your Health Is Your Greatest Wealth!

 

In Health,

Chef Jeff