Pre-Menstrual Syndrome: causes and natural treatments

Causes
While hormonal changes are normal throughout the menstrual cycle, recurring symptoms of PMS occur when these changes are extreme and unbalanced. These hormonal imbalances are brought about by a complex set of factors, especially poor nutritional status. Many PMS symptoms are linked to an imbalance of prostaglandins, hormone-like fatty acids that affect many body processes. This imbalance is usually due to a diet rich in meat and meat products, and lacking in cold-pressed oils containing essential fatty acids. Too much sugar, salt, coffee and refined white-flour products aggravate symptoms. A sluggish liver is often responsible for an imbalance of hormones, since this organ is responsible for the break-down and detoxification of hormones. This is also caused by improper diet and eating habits. Lack of sleep, emotional *stress and lack of exercise are also responsible for aggravating PMS symptoms by lowering the body's resistance to disease. *Hypoglycemia, an underactive *thyroid, metal *poisoning and food *allergies will also aggravate PMS symptoms.

Nutrition
To treat PMS, choose foods which correct the imbalance in neurotransmitters caused by excess estrogen in the body prior to menstruation. A vegetarian diet is best. Vegetarians are more efficient than meat-eaters at excreting excess estrogen. Meat also contains arachidonic acid which inhibits the formation of the prostaglandin PGE1, an anti-inflammatory hormone-like fatty acid which prevents PMS. The body manufactures PGE1 from linoleic acid, which it must get from dietary sources. Unrefined, cold-pressed nut and seed oils such as sunflower, flax or sesame seed oil contain this essential fatty acid.

Vitamin B₆ and magnesium effectively relieve PMS symptoms. Wheat germ is an excellent source of both these nutrients and is also rich in vitamin E, which helps reduce breast tenderness. Other good sources of vitamin B₆ are nutritional yeast, cabbage, cantaloupe and alfalfa. Magnesium, vital to
enzyme activity, is found in figs, nuts, lemons and grapefruit.

Another food helpful in relieving PMS is plain, unsweetened yogurt containing live culture. The friendly bacteria in yogurt help prevent the conversion of estrogen to a toxic form in the intestine.

Vitamin supplements help re-establish nutritional balance. Evening primrose oil is recommended for its supply of gamma-linolenic acid (GLA), needed to build anti-inflammatory prostaglandins and combat a variety of PMS symptoms. Vitamin B₆ is well-known to help with many PMS symptoms, especially those associated with high estrogen levels, including bloating, weight gain and acne. The B vitamins are excellent for preventing nutritional imbalances and supporting liver function. If you add vitamin B₆ and see no results in releiving PMS symptoms, you may be lacking the needed enzyme . Use Pyridoxal-5-Phosphate as it is already broken down to its most assimilable form. Vitamin E helps stabilize unbalanced hormones and reduces breast tenderness. Lack of magnesium will cause several PMS problems, including *cramping, irritability and food cravings. This mineral is also necessary for the absorption of vitamin B₆.
Daily Dosages

• Evening primrose oil, two 500 mg capsules three times daily
  
• Vitamin B6, 100 mg or Pyridoxal-5-Phosphate, 50 mg
  
• Vitamin B complex, 100 mg twice daily
  
• Magnesium, 500 mg
  
• Vitamin E, with mixed tocopherols, 400 IU

Herbal Remedies: Herbal remedies are excellent for relieving the emotional and physical changes prior to menstruation.

• Yarrow relieves cramps and can be combined with lady's mantle. Take 1 tsp. of herbs in 1 cup of boiling water and drink 2-3 cups a day.
  
• Lady's mantle regulates the menstrual cycle. It can be combined with black cohosh, mugwort and dong quai. As a tincture, take 20 drops in water three times daily. As a tea, take 3 cups daily.
  
• Before menstruation, place hot St. John's wort oil wraps on the lower abdomen help alleviate symptoms. Rub hot oil over the lower abdomen, then cover it with a cotton compress. Remove after one to two hours and repeat as needed.
  
• Chinese Medicine also offers great help for PMS:acupuncture has been proven to work very effctively.