Diet and Nutrition
Women who have PMS typically have very poor diets. A physician named Guy Abrahamson did an analysis in which he discovered that PMS patients ate 62% more refined carbohydrates, 275% more refined sugar, 79% more dairy, 78% more sodium, 53% less iron, 77% less manganese and 52% less zinc.4 Furthermore, excess caffeine consumption has been associated with breast tenderness and fibrocystic breasts.19 These findings indicate that women with PMS would probably benefit from cutting down on refined starches and sugars (white bread, pasta, sugar), dairy products, sodium and caffeine and taking a good vitamin and mineral supplement. Because of the potential that PMS is caused by estrogen dominance, one might also consider steps that eliminate or reduce the consumption of xenoestrogens (estrogenic compounds from the hormones and pesticides in our food supply). A vegetarian diet or consumption of organically grown meats, eggs and dairy products are two avenues one might take to reduce xenoestrogen exposure.17
Stress
Chronic stress has two very important effects on the body as far as PMS goes: it increases cortisol, a hormone produced by the adrenal glands, that keeps you going through times of stress and it increase production of prolactin. Cortisol competes for progesterone receptor sites. If it is chronically elevated, you end up with the symptoms of progesterone deficiency, even though your body may be producing enough for your needs. Further, cortisol can stimulate feelings of irritability, anger and rage, familiar territory to many women with PMS.
Stress reduction techniques such as biofeedback training, exercise, time management skills and meditation may all be useful to the woman who is chronically stressed.
Putting it All Together
Although PMS is not yet fully understood, it appears to be a multi-faceted problem. Under the supervision of a naturopath, a comprehensive plan for PMS treatment would probably include all of the following steps. Please consult a qualified health practitioner for appropriate dosages and administration if you intend to use the methods discussed in this article to treat your own PMS.
- Dietary changes including a reduction of processed sugar and starches, dairy, caffeine and sodium.
- Elimination or reduction of xenoestrogens from the diet by vegetarianism and/or organically grown foods.
- A multi-vitamin and mineral supplement if your regular diet does not provide adequate nutrition.
- Stress reduction.
- Exercise.
- Treatment of underlying hormonal imbalance through herbs.
- Treatment of symptoms of depression and anxiety through herbs.
