Pre Menstrual Syndrome

What you need to know

For millions of women who go through this nightmare every month, however that’s no joke. PMS is a serious condition which can put relationships in jeopardy, disrupt families, interfere with careers or studies. In severe cases, it means that for three weeks out of four women simply can’t cope with the ordinary demands on their lives. There have been several cases in recent years when women have been found not guilty of serious crimes because criminal courts have accepted that PMS is a serious problem.

Because it’s a syndrome - a collection of symptoms specific to each individual, rather than a clearly defined medical condition - many doctors don’t have the time to look at each patient closely and see which treatments are best for them. In too many cases they hand out anti-depressants , which control the condition, rather than treat it. This condition is likely to benefit much more from natural treatments than conventional remedies.

The most useful Supplements:

A good hi-potency multivitamin/mineral formula taken daily is useful to assist in correcting dietary deficiencies caused by a poor or restricted diet. The majority of women who suffer with PMS are low in Vitamin B, Magnesium, Iron, Manganese and Zinc. This makes a high potency multiple crucial.

Calcium	1,000mg to 2,000mg per day
Cod Liver Oil	1,000mg to 2,000mg per day, and more effective when combined with Vitamin B12
Evening Primrose Oil	1gm to 6gm per day
Magnesium	200mg to 600mg per day
Vitamin B6	100mg to 400mg per day
Chromium	200mcg to 1,000mcg per day

Other supplements which might bring relief include:

Vitamin C, Vitamin B complex, Vitamin E, Flaxseed oil and Zinc

The most useful Herbs:

Agnus Castus	500mg twice a day
Dong Quai	500mg twice a day but not during the bleeding phase of the cycle
St Johns Wort	500mg to 1,500mg per day

Herbal teas made from equal amounts of St Johns Wort, Raspberry leaf and Vervain may also help.

Other herbs that could help:

Black Cohosh, Helonias, Yarrow

Homoeopathy

The following homoeopathic remedies could be useful, but it is advisable to seek professional guidance to assess your individual needs.

Lachesis
Lilium tigrinum
Pulsatilla
Sepia

Aromatherapy

There are many Aromatherapy oils which are worth trying until you find one which is right for you. They are:

Bergamot	Roman chamomile
Fennel	Rose
Jasmine	Sandalwood
Lavender	Vetivert
Neroli

Dietary changes that may be beneficial:

Eat little and often - five or six small meals a day instead of three larger ones
Never go for more than two hours without food
Eat lots of complex carbohydrates - wholemeal bread, rice, pasta, root vegetables, Beans (soya Beans and chick peas in particular)
Add sensible proteins like fish , eggs, Cheese, Poultry and lean meat
Reduce refined sugar intake - if you crave sweet flavours, go for mangoes and Pineapples rather than bars of chocolate
Eat plenty of dark green leafy vegetables (especially the cabbage family), lean red Meat, Poultry and offal (but not if you’re pregnant) and wholemeal bread for their Vitamin B6 content
Use extra virgin olive oil, eggs, nuts and seeds for their Vitamin E
Eat oysters, other shellfish and pumpkin seeds for Zinc
Have all the oily fish for their omega-3 fatty acids
Cut down as much as you can on salt, caffeine and alcohol.
Drink at least 2 litres of water every day

Other useful advice:

If you are taking the contraceptive pill, please be aware that it depletes many nutrients from your body. Ironically, several of these nutrients, Vitamin B6, folic acid, Magnesium and Zinc can be useful at reducing side effects of ‘the pill’. In addition, when Vitamin B6 is depleted by the pill PMS symptoms may worsen, this is also ironic as many women go on ‘the pill’ to help control PMS. It is therefore advisable to supplement the diet with a good Multivitamin and mineral formula with good levels of b-vitamins or take a vitamin B complex or extra Vitamin B6 if you are using oral contraceptives.

If you are already using SSRI drug medication eg fluoxetine (a type of antidepressant) for your PMS and you suffer from loss of libido as part of its side effects, it may be worth trying the herb Ginkgo biloba as it has been shown to reduce this. Other anti-depressants can cause deficiencies of certain vitamins and minerals, yet another reason for taking a good multivitamin and mineral on a regular basis.

Exercise of all sorts (anything that increases endorphins) but in particular running. Women running 1 mile per day reduced symptoms, those running 3 miles per day had even fewer symptoms.

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The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.