Supplements to help control pmt symptoms

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supplements to help control pmt symptoms
First of all reduce intake of caffeine, which increases irritability and anxiety.

Salt, which causes fluid retention, bloating and breast tenderness.

Chocolate, sugars, alcohol, processed foods, which aggravate almost all symptoms.

Try carob products instead of chocolate.

Try to eat a healthy balanced diet, rich in fruit and vegetables and lean protein.

If this is difficult take a good quality multi-vitamin every day.

PMT sufferers often have sluggish liver function so drink herbal teas containing rosemary, camomile, peppermint, lemon, thyme as they are all beneficial and strengthening to the actions of the liver.

NOTE:

The amount of active or main ingredient in a standardised herbal product is often expressed as a %

e.g. Milk thistle standardised 80% silymarin (the active ingredient in milk thistle) means that 80% of the extract contains that ingredient, the other 20% being fillers, binders or other substances. So, 150mg dose of milk thistle that is standardised to 80% silymarin contains 120mg of silymarin (150 X 0.08 = 120)
Calcium ~ works by helping to prevent muscular contractions, headaches cramp

and bloating. It also has an impact on certain brain chemicals and hormones which

affect mood. Increase your consumption of low-fat, calcium - rich food; 1000 mg daily = approx. 1 mug of skimmed milk. Calcium requires Vitamin D (made by the skin in response to sunlight) for proper absorption. If you take a calcium supplement, have it in 2 smaller doses 500 mg, with meals.

DOSE: 1000 mg daily
Magnesium ~ women who suffer with PMS tend to have low levels of magnesium, which can result in lower levels of dopamine, a brain chemical that like seratonin regulates mood.

Low levels may also impair the metabolism of oestrogen, another cause of pre-menstrual moodiness.

Increase consumption of whole grains, bran, nuts, dark green leafy vegetables, shellfish.

If you take a supplement have combined calcium/magnesium and split into in 2 doses a day; take with meals.

DOSE: 300 mg daily
B6 ~ helps reduce irritability, depression, fatigue and mood swings by bringing menstrual hormones into balance, lowering oestrogen and raising progesterone.

B6 is also used by the body to produce seratonin.

Increase consumption of fish, meat, chickpeas, potatoes with skin, avocados, bananas

DOSE: 100 mg daily
Evening Primrose oil ~ Contains Gamma -Linolenic Acid (GLA) an essential fatty acid which the body converts to a hormone-like compound called prostaglandins, which are responsible for regulating a number of important bodily functions. Although the body can make GLA from other fats in the diet there are no other food sources which provide appreciable quantities without similar higher quantities of other less beneficial fatty acids.

DOSE: 1000 mg 3 x daily
Chasteberry (Vitex Agnus Castus) also known as Chasteberry ~ when not menstruating. It acts on the pituitary gland, which controls the production of progesterone and oestrogen, and is useful in correcting hormonal imbalances, by raising progesterone levels.

CAUTION: if depression is a big factor in your symptoms Chasteberry is not recommended, as it is believed that it is raised levels of progesterone that causes PMT depression.

DOSE: 225 mg a day

Chasteberry Is often available in combination products containing Dong Quai, which is also a very effective female tonic.

Dong Quai ~ is a universal Chinese herb that is used heavily throughout the world as a female tonic. It contains phytoestrogenic compounds that possess an oestrogenic activity several hundred times less strong as true oestrogens. These phytoestrogens can help to modify oestrogenic activity by binding to oestrogen receptor sites. If oestrogen levels are too high, oestrogen activity will be decreased due the weaker activity of the phytoestrogens. If oestrogen levels are too low, oestrogen activity will be increased.
In this manner, Dong Quai can help to relieve a wide range of menstrual and menopausal symptoms. Donq Quai is also reputed to aid in pain relief, lower blood pressure and improve digestion.
DOSE: 600 mg daily

The information contained in these pages is intended only as a layman’s guide.It is not intended for use in place of conventional medicines but only as a back up.I strongly recommend that you discuss it with your G.P. before starting any course of supplements or alterative therapy
WWW.Good-health.me.uk Gaye Domina M.I.C.H.T