Rockwell Nutrition
Premenstrual Syndrome (PMS): Natural Effective Solutions
Premenstrual Syndrome, or PMS, is the term given
to a collection of symptoms that occur around or
during menstruation. PMS affects millions of
women to varying degrees at some time during their
lives. Although the effects of PMS are largely
psychological in nature, PMS does not indicate any
psychological weakness. Once the causes of PMS
are identified, the nutritional and hormonal
imbalances that cause PMS can be corrected, and a
healthy, uneventful menstrual cycle can once again
be expected by most women.
high, leading to a condition known as
"hyperestrogenism." It is this elevated level of
estrogen that causes many of the symptoms
associated with PMS, such as breast tenderness,
bloating, and cramping.
Neurologic: headaches, dizziness, light-headedness
Improving the body's ability to metabolize estrogen
is important for more than alleviating PMS,
however.
Lowering high estrogen levels is
important for avoiding estrogen-related cancers. Too
high a level of estrogen, specifically the estradiol
form of estrogen, has been shown to stimulate
certain forms of cancers, especially cancers of the
breast and ovaries. Excess estrogen also decreases
the effectiveness of insulin, the hormone secreted by
the pancreas that controls sugar metabolism and
weight control. The avoidance of hyperestrogenism,
therefore, is a cornerstone in establishing a woman's
overall health.
Gastrointestinal: Nausea, vomiting, constipation,
abdominal bloating, cravings
The Three Estrogens
The symptoms of PMS can vary with each case. A
woman may experience one or more symptoms
related to any of these systems:
Psychologic: irritability, lethargy, low self-esteem,
depression, anxiety, crying spells
Skin: Acne, rashes
Mammary: swelling, tenderness
Researchers have also divided PMS into types based
on grouping of symptoms:
Type A: Anxiety, irritability, mood swings
Type C: sugar cravings, fatigue, headaches
Type H: weight gain, bloating, breast tenderness
Type D: depressions, confusion, memory loss
Dysmennorhea: cramps, lower back pain, nausea,
vomiting
What Causes PMS?
One of the most common causes of PMS is an
excess of the hormone estrogen in the bloodstream.
In the luteal phase of the menstrual cycle, the two
weeks prior to menstruation, estrogen normally rises.
In those with PMS, however, estrogen levels go too
Estrogen is present in your body in three different
forms. Each has dramatically different effects on
your body. Learning about the differences between
each of the three different estrogens can lead to a
greater understanding of why PMS and other
estrogen-related problems occur, and what can be
done to eliminate the causes of hormonal imbalance.
Estradiol is the name for the estrogen that is
produced by the follicles of your ovaries and, in
smaller amounts, by your adrenal glands. This longchain estrogen can, in excess, lead to many of the
symptoms associated with PMS such as bloating,
breast tenderness, and other symptoms. It is also the
type of estrogen most closely correlated with
estrogen-related cancers. Excess estradiol can also
lead to vaginal yeast infections if present in great
enough amounts.
Estradiol, however, can be metabolized by the
adrenal glands into a second estrogen: estrone.
Estrone is less likely to be involved in PMS and is
thought by researchers to be less likely to cause
cancer.
Your adrenal glands are "stress
management" glands that sit atop your kidneys. If
your adrenals are to function well enough to make
this important transformation from estradiol to the
more desirable estrone, your adrenals must be
healthy. They can only be healthy when you get
enough rest, avoid sugar, caffeine and alcohol, and
have an adequate intake of such crucial adrenalsupporting nutrients such as Vitamin C, Pantothenic
Acid, Vitamin B-6, Vitamin A, and essential fats
from flax and borage oil.
important role in keeping your liver functioning
optimally. Adequate water consumption, preferably
distilled or from succulent foods such as fruit, are
also important in keeping the liver clean. Only with
healthy liver function can PMS be successfully
managed, for the liver plays the most prominent role
of any organ in achieving a balance among all the
body's hormones.
The liver does not become sluggish overnight, and
cleaning this valuable organ takes time as well. If the
liver is filled with toxins, removing those toxins may
cause slight nausea or headaches for a short while.
Although this slight discomfort may not be pleasant,
the end result is well worth it: a more optimal level
of health and a greater freedom from the ravages of
female hormonal imbalance.
The third type of estrogen is called estriol. Estriol
does not lead to the symptoms of PMS as do other
estrogens. Decades of research in Europe have
shown that estriol has a protective effect against
cancers of many kinds. This has lead many
researchers to believe that helping your body
Dietary recommendations
metabolize estrogen into estriol is one of the most
important ways women can protect themselves
Those suffering from PMS should completely
against estrogen-related cancers as well as other
eliminate sugar and white flour products from their
problems associated with too much estrogen.
diet. High fiber foods such as whole grains, beans
and fruits should be used as the sole source of
Estriol is made in the liver from estrone. In order for
carbohydrates. Extra protein is recommended, and
the liver to make this conversion, the liver must be
protein foods such as lean meats, fowl, and lowfat
functioning optimally. In our modern society,
cheeses should be eaten when premenstrual cravings
however, optimal liver function is rare. According
surface. Coffee should be limited as much as
to the Journal of the American Medical Association,
possible due to its negative effects on the liver and
seventy-seven percent of Americans have impaired
adrenal glands. Though decaffeinated coffee is
liver function. If we have been insulting our liver
better, coffee substitutes are best. Roasted coffee
with pollution, alcohol, coffee, sugar, white flour
beans in any form damage the liver.
products, and a high-fat, low fiber diet devoid of
essential nutrients, our liver is not likely to be
Nuts such as unsalted raw almonds and raw almond
functioning at its best. Getting the liver to function
butter are an excellent snack, especially on a whole
optimally again is necessary if we are to be healthy,
grain cracker. Though almonds have significant fat
and to have the liver convert as much estrogen into
content, they have been shown to lower cholesterol
estriol as possible.
better than olive oil, and these nuts offer a terrific
amount of minerals needed by the female body.
The liver is an amazing organ which performs
Magnesium, potassium, zinc, selenium and vitamin
thousands of tasks daily. One of its tasks is to clean
E are just a few of the valuable nutrients richly
your blood of the chemicals from the environment
supplied by raw almonds. Due to this nutrient
that would otherwise build up in your body and
density, this snack often quenches cravings quickly.
make you sick. The liver, however, also must be
Soaking almonds for eight hours is recommended, as
cleaned, or these chemicals will accumulate and
this allows them to be digested better. Roasted nuts
damage the liver. A generous supply of such liver
are not recommended, as they stress the liver and
cleaning nutrients such as vitamin C, vitamin E,
immune system.
choline, inositol, and health enhancing herbal
preparations such as milk thistle extract can play an
Specific Nutrients
Natural Vitamin E:
Of the many specific nutrients which help alleviate
symptoms of PMS, vitamin E is one of the most
prominent. Many of the inflammatory problems
associated with PMS come about due to an
imbalance in hormones called prostaglandins.
Vitamin E, in amounts of 400 IUs daily, has been
shown to enhance the body's production of
Prostaglandin E-1, the anti-inflammatory
prostaglandin that can help relieve these symptoms.
Vitamin E is also believed to play an important role
in lowering body estrogen levels.
GLA:
Another important nutrient needed for the
production of the beneficial Prostaglandin E-1 is an
essential fat called GLA. In healthy individuals,
GLA is manufactured by the body from other fats
such as safflower and sunflower oil. However, such
things as stress, alcohol, margarine, fried foods, and
saturated fats as well as missing vitamins and
minerals can stop your body from making GLA.
We make less GLA as we age, and some persons, no
matter their age, do not have enough of a key
enzyme that turns vegetable oils into GLA. With
this valuable step missing, GLA cannot be
manufactured, and GLA becomes an essential
nutrient. GLA is well known for its ability to
encourage superb skin tone, increase energy levels,
and rebalance prostaglandin production so that the
inflammatory symptoms of PMS are ameliorated.
Prostaglandin E-1 stimulates the brown fat to burn
fat, so GLA is often used as a powerful ally in
weight loss as well.
Zinc :
Excess copper levels in the body often lead to
increased estrogen levels, worsening PMS. Too
much copper can cause headaches, and lead to a
craving for foods high in copper such as chocolate.
Copper in excess will also lower body zinc levels.
Zinc, an essential mineral involved in blood sugar
regulation and appetite control, is a mineral
associated
with
progesterone
production.
Progesterone is often prescribed by doctors who treat
PMS because it is the hormone which keeps estrogen
in balance. Progesterone is highest during the first
two weeks of the menstrual cycle. This is why PMS
ends for many with menstruation, for progesterone
rises and lowers estrogen levels.
Zinc plays a valuable role in removing excess copper
from the body, thus helping the body to stop
manufacturing estrogen in excess quantities. Zinc
also allows for adequate progesterone, which also
balances body estrogen levels. Individual doses will
vary, but if testing indicates high copper levels, or
PMS is severe, 50 to 75mg of zinc daily as zinc
glycinate may be helpful. Zinc glycinate has been
found to be up to five times better than other,
cheaper forms of zinc such as zinc gluconate.
Vitamin B-6:
The entire B-complex, with B-6 the most
prominent, is essential for the healthy metabolism of
fat, carbohydrates and protein in your body. B-6
helps avoid the bloating of PMS, and the entire Bcomplex is needed to support healthy liver and
adrenal function needed for a healthy menstrual
cycle. Many studies have shown that oral
contraceptives have a vitamin B-6 depleting effect,
further indicating a need for this valuable nutrient.
Pyridoxyl-5-Phosphate is an activated form of B-6
that some find more effective when regular B-6 does
not help with premenstrual bloating.
Magnesium :
This mineral is thought to be one of the most
commonly found deficient in PMS. Magnesium is
important for avoiding menstrual cramps, irritability,
fatigue, depression, and water retention. Magnesium
is also believed to have a positive effect on
balancing blood sugar and is therefore useful in
getting rid of inappropriate food cravings. Chocolate
is one of the richest food sources of magnesium, and
magnesium supplementation often relieves the
craving for this food. Supplementing 400 mg
magnesium daily, balanced with 500 to 1000 mg
calcium are the amounts suggested by most
researchers to be the most effective.
Lipotropic Nutrients: This is the name given an
entire class of nutrients that support healthy fat
metabolism and support liver function. They include
vitamins such as Phosphatidyl Choline and
Inositol, which Carlton Fredricks, Ph.D. often
recommended to women who wish to reduce their
risk for estrogen related cancers. These nutrients
allow the liver to convert estrogen to its anti-cancer
form. Other important liver supporting nutrients
include folic acid, vitamin B-12, and adequate
protein in the diet.
Milk Thistle One of the most exciting nutrients
recently discovered for healthy liver function is the
extract of the milk thistle plant called silymarin.
This natural product has been researched extensively
in Germany, and is taken by people throughout the
world as a natural way to protect the liver against
environmental toxins and to encourage optimal liver
function. Many doctors throughout the U.S. are
using silymarin to treat chronic fatigue syndrome,
poor immune system function, as well as PMS.
Quicker recovery times were noted, as well as
marked improvement in liver function.
PMS has been found to occur more often with
women who live with men than women who live
alone. No explanation has been offered for this
phenomenon. PMS has also been found to occur
more often in women who live in northern latitudes.
Sunlight plays an important role in helping the body
create essential fats. Sunlight also stimulates the
pineal gland in the brain to produce melatonin, an
important hormone which balances other hormones
usually found in excess in PMS. Benefit may
therefore be found in moderate amounts of sunshine
daily.
PMS is a complicated array of symptoms which are
due to many causes. Nutrition has much to offer in
alleviating these symptoms. Stress management,
however, may be one of the most important. A
moderate exercise program, along with addressing
whatever emotional stresses may be present are
critical to eliminating the psychological causes that
can exacerbate hormonal imbalances. Only when
such a complete approach is taken, and all areas of
life are examined for imbalances and excesses can
thorough and lasting results be expected.
Progesterone Cream: One of the most effective
products for PMS prevention is Progesterone Cream.
Use one pump per night for the last two weeks
before your period. You will notice much fewer
cramps (if any), and your PMS symptoms will
decrease significantly. Read more about what Dr.
John Lee, our country’s expert on progesterone, says
about the causes and treatments of PMS using
Progesterone Cream at:
http://www.johnleemd.com/johnleemd/expmsandpro
g.html