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PMS

Your Plan of Action – the natural approach

Look for the underlying cause of hormonal imbalances such as stress, nutrient deficiencies, thyroid conditions

Eat a well-balanced diet including nuts and seeds daily

A good B complex may be useful along with magnesium

Herbs may be particularly useful in reducing PMS – Do not take herbs without supervision

Best Test options: Hormonal analysis

PMS (pre-menstrual syndrome) is a term used to describe any symptoms which occur any time after ovulation and disappear almost as soon as the period arrives. So the crucial point is not what symptoms you experience but when.

What are the symptoms of PMS?

This is where a lot of confusion has arisen because over 150 symptoms can be classed as PMS. These can include:

Mood swings Irritability
Anxiety and tension Bloating
Breast tenderness and swelling Water retention
Acne Tiredness
Weight gain Headaches/migraines
Crying Spells Depression
Sugar and food cravings Constipation
Dizziness

Quite a list!

Personality changes associated with this time can be very severe with some women describe feeling like a different person pre-menstrually. Women say that they know they are feeling and thinking differently to the point of being irrational but they have no control over those changes. For some women at that time, the world seems completely negative, ‘everything seems black’, doom and gloom and they will often cry at the slightest thing without any real reason.

Types of PMS

In order to make classification of PMS easier, Dr Guy Abraham in America, devised a system of categories for the different types of PMS symptoms. These fall into four categories

Type A – Anxiety

This category which is very common in up to 80% of women each cycle, includes those symptoms such as mood swings, irritability, anxiety and tension.

Type C – Cravings

This group includes cravings for sweets or chocolates, increased appetite, fatigue and headaches. Up to 60% of women can experience these kinds of symptoms leading up to the period.

Type H – Hyperhydration

Type H includes symptoms such as water retention, breast tenderness and enlargement, abdominal bloating and weight gain. Up to 40% of women can experience these changes.

Type D – Depression

Depression is the largest symptom in this group but it can also include confusion, forgetfulness, clumsiness, withdrawal, lack of co-ordination, crying spells, confusion. Only 5% of women experience these symptoms but these can be the most serious if the woman is verging on the point of being suicidal.

Can Nutrition Help?

PMS is caused when our hormone levels fall at the end of a cycle.  This fall or change in hormones can be less severe if you support good hormonal balance through diet, supplements and herbs.  In our experience, PMS in most cases can be greatly reduced with these supports. Balancing blood sugar is often the first step in hormonal balance and can be achieved by eating more regularly and opting for complex carbohydrates paired with protein and healthy fats. Avoiding foods high in sugar and achieving a healthy weight may be helpful.

Vitamin B6

A number of studies have shown the effectiveness of vitamin B6 on PMS. Vitamin B6 plays a vital part in synthesising certain brain chemicals (neurotransmitters) that control your mood and behaviour. Food sources of vitamin B6 include cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils, kidney beans, and nuts and seeds.  It may be most beneficial to supplement with B6 or a B complex while you are trying to reduce the symptoms of PMS in the first instance though.

Vitamin E

This vitamin has been shown to be helpful for the breast symptoms associated with PMS and also for mood swings and irritability. Good food sources include salmon, avocado, sweet potato, almonds, sunflower seeds, olives and olive oil.

Magnesium

Magnesium is classed as ‘nature’s tranquilliser’ and so is vital in those aspects of the pre-menstrual symptoms which relate to anxiety, tension, etc.. Women with PMS have been found to have lower levels of red blood cell magnesium than women who don’t have symptoms and the supplementation of magnesium has been found to be extremely useful in alleviating many of the PMS symptoms and even more effective when taken with vitamin B6 at the same time.
A magnesium deficiency can cause blood vessels to go into spasms so if you suffer from menstrual migraines, magnesium can be useful in preventing these spasms. A good source of magnesium in the diet is nuts and seeds, but again, it might be useful to supplement.  Up to 300mg of magnesium citrate is recommended.  It can also be used on the skin which is a good way to absorb magnesium.  It is available as lotions or sprays or you can have a relaxing Epsom salt bath.

Approximately 60% of patients tested in our clinic are deficient in magnesium.  It is necessary to test the magnesium in your red cells (blood test) as a more accurate way of determining deficiency.  Read our paper here on how and why to test magnesium and its important role in pregnancy.

Chromium

Chromium is needed for the metabolism of sugar and without it insulin is less effective in controlling blood sugar levels. It helps insulin take glucose into the cells. In PMS, where many of the symptoms are similar to symptoms of blood sugar imbalance, it is crucial that you have enough of this nutrient. Without enough chromium, glucose levels get higher because insulin’s action is blocked. Insulin brings down the level of glucose.

This ability of chromium to help with cravings is especially important if one of your main pre-menstrual symptoms involves appetite changes. Some women can find that they can eat a packet of biscuits or a box of chocolates a day in the lead-up to their periods, while they would not think of eating like that at any other time of the month.

Herbs

Agnus Castus (Vitex agnus castus) is the herb of choice for premenstrual symptoms (PMS). It has a balancing effect on the female hormones. A good double blind placebo controlled clinical trial in the British Medical Journal showed that agnus castus is an ‘effective and well tolerated treatment’ for PMS. Its effects have even been compared to an anti-depressant in the severe form of PMS termed premenstrual dysphoric disorder and there was no statistically significant difference between how well the drug worked versus the herb.

Herbal formulations of combined herbs that work synergistically can also be effective in hormonal balance. We work with herbalist and pharmacist Niamh Boden to support our patients.

Please note that herbs should not be used when taking hormonal medications, including fertility treatments or the oral contraceptive pill. Many other medications are also contraindicated. Use of herbs must be appropriately supervised.

Tests

A hormonal analysis (urine) can identify hormonal imbalances. We can look at hormones in the second half of your cycle or track the interplay between all the hormones throughout the cycle. This test will also look at whether stress is a big feature for you in hormonal health.

Do you want to know more about exactly what vitamins and minerals you need? Our Functional Nutritional Profile (blood) can help you to find out what you are deficient in so that you can restore yourself to balance.

Thyroid Tests can help to identify whether you thyroid if functioning optimally and we carry out a wide number of tests to support thyroid health.

Certain tests may be carried out by your GP.  We can liaise with your doctor to provide nutritional support.

Where to start?

Start making improvements to your diet as you can. Take a good B complex to begin and consider magnesium.  If you need further support or tailored advice, it would be helpful to request an appointment with one of our qualified team.

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    Testimonials

    I just wanted to let you know that we had a beautiful baby. Please pass on our sincere thanks, we really appreciate it and obviously the fantastic result we achieved! Thanks to you for your very efficient and kind care during this time.A happy couple from Dublin
    Thank you so much for all your help and support. We cannot believe our little miracle is here, I feel like we have won the lotto! I definitely think it was all the changes we made, she is a product of good nutrition!Anon, Carlow
    I want to thank you for helping us both this year. Not only has my colitis settled down and I feel much better, you were also a huge part in helping us achieve our ultimate goal of getting pregnant. We will both be eternally grateful for this and thank you sincerely. D&GS, Galway
    Compared to my last test 8 months ago the morphology increased from 3% to 35% and my DNA Fragmentation went from 37% to 22%. I could only have achieved these results with your assistance and expertise and would like to thank you for all the guidanceEP, Limerick
    Thankfully we dramatically improved the quality of my eggs and were left with one viable embryo which went on to be a successful pregnancy! We are over the moon and thrilled with our little girl. I just wanted to send you an update to let you know and perhaps to give hope to others in a similar position and unsure about whether to try the nutritional approachSinead, Dublin
    I feel so alive and energised. The added bonuses are a healthy BMI, normal cholesterol levels, 20kgs lighter and a reduction to my metabolic age by 20 years+. It has been so worth all the time and effort to create this new healthy lifestyle. Thank you for all your excellent advice and encouragement. Your professionalism and attention to detail has brought me to this transformed new state, a new me!Maria, Dublin
    Since my first appointment the improvement in my health is amazing. Symptoms of my Inflammatory Bowel Disease have decreased and my energy levels have increased. My hair has become more conditioned and my nails are less brittle. I can honestly recommend a visit to Glenville Nutrition Clinic for a particular illness or as a boost to your general wellbeing E.K, Galway
    I FINALLY I lost all the extra pounds I was holding for two years, and my digestion improved MASSIVELY!! Nothing compared to when I first came looking for help!! I WILL ALWAYS BE SO THANKFUL FOR THAT, you wouldn't believe how much good you did for me, I was lost. Fitness Instructor, Dublin
    My journey with Glenville Nutrition has made a vast improvement in my health and well-being. You’ve helped me to adopt a completely new approach to food and healthy eating. To date I have lost 26 lbs. In just 7 weeks my cholesterol dropped from 5.8 to 4.4. My arthritic joints have vastly improved and I look forward to my daily walk. Friends and family have complimented me on how well I look!! Again my sincere thanks & appreciation of your excellent blend of professionalism, encouragement and compassion. Kathleen, Galway
    I had expected the physical benefits, but the mental and emotional benefits were unexpected and glorious. I cannot recommend Glenville Nutrition highly enough. I think it is fair to say that working with them changed my life. Sometimes you don’t even realise how bad you feel until you start to feel better. That is a gift that you can give yourself. Sincerest thanks for all you did for me.Aisling, Kilkenny
    I am so thrilled with having met you at Glenville Nutrition. The advice and supplements I have received is helping me enormously. I am feeling 1000 times better since I first started.Patient, Dublin
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