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PMSNatures SolutionConcern: PMS or pre-menstrual syndrom
Remedy: Evening primrose oil
Why it works:
Evening primrose oil is a good source of gamma-lineolic acid (GLA), an essential fatty acid that is often found to be lacking in women who are suffering from pre-menstrual symptoms.
The body converts GLA into prostaglandins, which act like hormones to regulate certain bodily functions such as inflammation.
In Europe, evening primrose oil is often used to treat the bloating and breast tenderness associated with pre-menstrual symptoms.
How to use it:
Take up to two tablespoons of evening primrose oil a day, with food.
Other remedies to consider:
Remedy: B-vitamins
Why it works:
British studies have shown that vitamin-B6 may relieve many of the symptoms associated with pre-menstrual syndrom.
How to use it:
The B-vitamins work best as a group, so add a comprehensive B supplement to your regimen.
What to watch out for:
It is possible to overdose on B-vitamins.
If you experience any numbness or tingling in your arms or legs, immediately reduce your dosage.
Remedy: Calcium and magnesium
Why it works:
Women who suffer from PMS are often found to have low levels of magnesium.
And recent studies have shown that women who took 1,200 milligrams of calcium per day for three months reported reduced symptoms.
How to use it:
Calcium and magnesium need to be taken in a 2:1 ratio for maximum effectiveness. Look for a supplement that offers 1,000 to 1,200 milligrams of calcium and 500 to 600 milligrams of magnesium.
Remedy: Dong quai
Why it works:
Dong quai is renowned in China and Japan for its reported abilities to soothe and balance the female reproductive system.
The active compounds in the herb are believed to be coumarins and flavonoids, which stimulate the central nervous system and help energize the body.
How to use it:
Buy the supplement from a reputable dealer and follow manufacturer's directions for dosage.
What to watch out for:
Western medicine has not substantiated the benefits of dong quai.
Pregnant women should not take large dosages.
Some women may experience photo-sensitivity when taking dong quai.
Remedy: Pork & Beans
Both are rich in thiamine and riboflavin, two B vitamins that could prevent you from developing PMS, according to research from the University of Massachusetts–Amherst.
The study found that women who consumed 1.9 milligrams per day of thiamine and 2.5 milligrams of riboflavin per day had a 25 to 35 percent lower risk of developing PMS than women who consumed less, but they didn’t see those same benefits when they took supplements.
Why it works:
Pork and beans are your best sources of both vitamins.
Eating a 3-oz. serving of the meat and one c. of cooked beans on a regular basis will provide you with the amount you need to keep those cramps away.
Remedy: Yogurt
Up to 80 percent of women will struggle with pms and its uncomfortable symptoms.
The reason: Their nervous systems are sensitive to the ups and downs in estrogen and progesterone that occur naturally every month.
Snacking on 2 c. of yogurt a day can slash these symptoms by 48 percent.
Why it works:
Yogurt is rich in calcium, a mineral that naturally calms the nervous system, preventing painful symptoms even when hormones are in flux.
Now, if your usual PMS meal comes in the form of comfort foods (mac and cheese, potato chips, ice cream, you know what we mean) consider making an egg-salad sandwich instead.
And for good reason: Carbs help your body boost its serotonin levels, in turn helping improve your mood.
Definitely try to avoid high-sugar, high-fat carbohydrates, like doughnuts or chips, which can leave you feeling sluggish and cranky, after your blood sugar spikes, then drops.
You really want to choose whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which can enhance the release of serotonin.
An egg-salad sandwich on whole-grain bread offers the perfect carbohydrate-tryptophan combination.
Try our favorite tip: Eliminate the mayonnaise and mix your diced, hard-cooked eggs with a teaspoon of fat-free or low fat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.
Very yummy!
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