Premestrual Syndrome

PMS

(The US is usually the only place you see this problem. This is because of our diet. But, as the rest of the world adopts the western-type diet, this sydrome will follow.)

ARTICLE #1 PMS Powwow

ARTICLE #2 Premenstrual Syndrome: A Natural Approach to Management

ARTICLE #3 PMS Nutritional Facts

ARTICLE #4 PMS Management: Self Care and Hormone Options

ARTICLE #5 Yoga and PMS

ARTICLE #6 Diet, Supplements, and Other Recommendations for PMS

PMS Powwow

by Brooke Foster

No matter how healthy your lifestyle, chances are PMS has affected you at some time or another. Maybe cramps keep you away from the gym for a few days each month. Or maybe that cute black skirt suddenly seems a little snug. And what about your co-workers, significant other, and children: Are they trying to get on your nerves?

For most women, premenstrual syndrome is as mysterious as it is prevalent. To help remedy your most common PMS pains and problems, we asked natural health expert Diana Taylor, RN, Ph.D., professor emeritus of nursing at the University of California, San Francisco, and coauthor of Taking Back the Month, to sit down and chat with four self-avowed PMS sufferers. Her advice may help ease your symptoms or even turn PMS into a thing of the past.

6 herbs and supplements to help ease PMS

*** note by Dr. Jeff - I have had great success by telling women to take a calcium/magnesium supplement alone. It should be a high quality form and preferably contain more magnesium than calcium. A dosage of 1,000 to 2,000mg per day for the days of worst pain.

The PMS Sufferers

Kim Brooks, 26, novelist and adjunct professor at the University of Dubuque in Iowa. Married

Alison Sieloff, 27, arts and events editor of an alternative weekly paper in St. Louis. Single.

Shelley Smithson, 32, investigative journalist in St. Louis. Married, with one daughter, age 2.

Laura Lane, 39, 4th-grade teacher in Lewisville, Texas. Married, with two daughters, ages 8 and 14.

Kim: OK, I'll start: Honestly, my husband is afraid of the extreme mood swings I undergo when I'm premenstrual. What can he or I do to fortify our relationship during that time?

Diana Taylor, RN, Ph.D.: You definitely need to educate your husband about PMS - but make sure to do so after your period! Guys cannot instinctively understand PMS, so we have to explain it to them. Ask your husband to think of a time when he felt at the mercy of his emotions, particularly times when he was angry or stressed out. Then tell him that feeling, combined with the flu, is how you feel at this time of the month. Reassure him that he's not to blame for your emotions, but let him know he can help. For example, he can prepare dinner, make a cup of tea, or do something that lets you relax and take care of yourself.

Alison: I get pretty emotional when I have PMS, too. And I have a really hard time getting motivated to do anything. How can I combat that feeling of lethargy?

Dr. Taylor: A feeling of being bone-tired strikes many women for a few days before their period. One culprit could be your diet. If you feel lethargic after a meal that is high in starchy carbohydrates - pancakes or pasta, for instance - balance out the carbohydrate load with some energy-boosting, low-fat protein, such as cottage cheese, low-fat yogurt, tuna, beans, or lentils. Good carbohydrate/protein combos include toast with peanut butter, whole-wheat pita with hummus, tacos with ground turkey, and Spanish rice with beans. Also, if you aren't already, start exercising aerobically for at least 15-minute sessions three to four times per week to help boost endorphins in your bloodstream, which can enhance your overall feeling of well-being.

Shelly: I've been doing yoga to help PMS, but I also rely on coffee to get me past the feelings of fatigue. Without caffeine, I feel like I'd have to call in sick to work because I'd be so tired! Is drinking coffee OK? Are there other options?

Dr. Taylor: First of all, definitely keep up the yoga, which can help ease muscle tension and relieve stress, irritability, and fatigue. I recommend 20-Minute Yoga Workouts and the American Yoga Association's Beginner's Manual. As for the caffeine, this is really individual. For some women, even a small amount of caffeine can increase feelings of irritability, so you should be careful. One solution is to start gradually decreasing your daily intake of caffeine - perhaps by having half-decaffeinated and half-caffeinated coffee. And try eating a little protein at each meal; this will aid blood sugar control because protein takes longer to digest, providing your body with a continual supply of energy. Keep track of how your symptoms change based on what you eat, and share the results with your husband - engage him in helping you, too.

Kim: My doctor also recommends yoga and other exercise, but ever since I was 16, my period has been preceded by 24 to 48 hours of excruciating cramps. I try to exercise as much as I can during the month, but I can barely get out of bed when my cramps are at their peak, let alone exercise. How else can I manage pain?

Dr. Taylor: You might want to consider taking one of the NSAIDs, which inhibit the production of prostaglandins, hormones that stimulate contractions of the uterus and cause cramps. It may be that your prostaglandins are produced in excess or that you're particularly sensitive to them. Other strategies include using heat, such as a hot water bottle or a heating pad on your abdomen, or immersing yourself in a hot bath, which relaxes the muscles and decreases pain perception. Omega-3 fatty acids can also help ease cramps by inhibiting the formation of arachidonic acid, which is present at the beginning of the prostaglandin cascade. Good sources of omega-3 fatty acids include flaxseed, walnuts, and "fatty" fish, such as herring, salmon, or tuna. You can also take fish-oil supplements to get omega-3s.

Alison: I've always had problems with cramps, too, both in by abdomen and my back, and with bloating. My physician put me on a triphasic birth-control pill, which has helped with the cramps, but it hasn't really helped with the bloating. What do you think?

Dr. Taylor: Any low-dose birth control pill should be effective in suppressing ovulation and reducing PMS symptoms, but it sounds like you may do better with a monophasic pill. All birth control pills have two types of hormones, estradiol and progestin, but here's the big difference: In the triphasic pill, the progestin amount varies to mimic a menstrual cycle. With the monophasic, every pill has a constant amount of both hormones, so you're not taking pills that imitate the physical and emotional ups and downs of the menstrual cycle. Any monophasic pill should help ease your symptoms, but you might want to find one that has a mild diuretic effect since you also have problems with bloating.

(*** Dr. Jeff Note: Terrible, terrible advice just given. This is a common belief and a foolish reason to put a woman on oral contraceptives. In my opinion it is irresponsible and a doctor who does this is committing malpractice. Oral contraceptives are NOT pain pills. They have been associated with many adverse effects and they are contraindicated in some situations and should only be used with caution. (see here). There are many other ways to help cramps!)

Laura: Can certain supplements or foods help with bloating, too?

Dr. Taylor: You may feel bloated in your belly because a surge of hormones that occurs just before your period can cause your kidneys to retain salt and water. A supplement that may help reduce this fluid retention is evening primrose oil. This oil is high in the essential fatty acid gamma linolenic acid (GLA), a precursor to prostaglandin, which helps regulate hormones and reduce PMS symptoms, including breast tenderness and fluid retention. Also try eating foods that stimulate the kidneys to flush excess body fluid; these include steamed asparagus, alfalfa sprouts, apple-cider vinegar, and dandelion greens. And definitely avoid salty snacks, canned soup, and deli meats - anything high in salt that can make you feel like a beached whale. Moderate to vigorous exercise will also make you sweat and hasten the transport of water through the body.

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Premenstrual Syndrome: A Natural Approach to Management

by Joseph L. Mayo, MD, FACOG

Premenstrual Syndrome

First appearing in the medical literature in 1931 and originally termed "premenstrual tension", this condition has been renamed "premenstrual syndrome" (PMS) in an effort to take into account the different clinical presentations that may occur. PMS did not receive much attention until the 1980s and despite the abundance of recent research, information regarding the etiology, diagnosis, and management is often contradictory and incomplete.

PMS is a cyclic recurrence of a group of symptoms that appear during the luteal phase of the menstrual cycle (1 to 2 weeks prior to menses) and diminish significantly or disappear completely several days after the onset of menstruation. PMS encompasses a wide variety of symptoms; however there are no symptoms that are unique to or diagnostic of PMS. To be diagnosed with PMS, three conditions must be met: a woman's symptoms must correspond with the luteal phase and be absent during the follicular phase of the menstrual cycle; the symptoms should have some degree of monthly recurrence; and the symptoms must be severe enough to interfere with some aspect of lifestyle. Daily records confirming the severity, impact, and timing of symptoms are essential in confirming the diagnosis and ruling out more chronic disorders.

PMS Symptom Complex

Up to 150 symptoms have been associated with PMS, ranging from psychological symptoms such as irritability, mood swings, and depression to physiological symptoms such as bloating, breast tenderness, and headache.

These diverse symptoms may range from mild to incapacitating. In some women a single symptom, such as depression, may predominate, whereas others may have several symptoms.

In 1987, the American Psychiatric Association (APA) concluded that severe PMS is actually a psychiatric disorder and introduced a new subset of PMS entitled "late luteal phase dysphoric disorder". According to the APA's definition, the essential feature is a pattern of clinically significant emotional and behavioral symptoms that repeatedly occur during the luteal phase of the menstrual cycle.

Incidence and Impact

PMS is one of the most common disorders of women of reproductive age. Numerous epidemiologic studies have shown PMS to consistently affect 25% to 50% of women. However, reports of the incidence of PMS vary from 0% to 60% depending on the diagnostic tool used to measure symptoms. The incidence of PMS peaks among women age 30 to 40, but studies have shown that adolescents frequently suffer the effects of PMS as well. With the large number of women in the work force, the impact of PMS on productivity as a result of absenteeism and work inefficiency undoubtedly has a huge impact on the economy.

Etiology

Although the symptoms of PMS have been well defined, the etiology is still unclear. Over the years, researchers have proposed numerous theories, including excessive estrogen, progesterone deficiency, elevated prolactin, increased aldosterone, nutritional insufficiencies and various psychologic factors.

PMS Etiology Theories

The lack of reproducibility of studies designed to demonstrate measurable changes in hormones associated with PMS suggests that the true etiology of PMS is the consequence of complex and poorly understood interactions between ovarian hormones, endogenous opioid peptides, neurotransmitters, prostaglandins, and the circadian, peripheral, autonomic and endocrine systems.

UNDERSTANDING THE MENSTRUAL CYCLE

In order to have a greater understanding of the potential etiological factors of PMS and how nutrients affect female biochemistry, it is important to understand the menstrual cycle, neuroendocrine function, and the metabolism of estrogen, progesterone, and other hormones.

The menstrual cycle, which can be divided into the follicular phase and the luteal phase, results from complex interactions between the hypothalamus, pituitary, and ovary. This cyclical process, which requires clear communication between the participating glands, is regulated in part by complex changes in the concentrations of the four hormones: follicle stimulating hormone (FSH), luteinizing hormone (LH), estradiol (E), and progesterone (P). Slight alterations in the normal cyclical elevations and/or depressions of these hormones may produce an exaggerated tissue response.

The early follicular phase, which commences with menstruation, is characterized by high circulating levels of FSH and low levels of LH, E, and P. The high level of FSH stimulates follicular growth, E synthesis, and proliferation of the endometrium. E levels rise sharply as the maturation of the dominant follicle progresses, triggering a midcycle LH surge. the LH surge induces ovulation, which occurs 14 days before menstruation, and marks the end of the follicular phase. In the luteal phase, LH causes the granulosa cells of the ruptured follicle to luteinize and form the corpus luteum, which secretes large quantities of P and some E. The luteal phase is marked by an abrupt and transient fall in ovarian production of E and an increase in P secretion by the corpus luteum, which peaks midway through the luteal phase. LH and FSH return to previously low levels.

Failure of the ovum fertilization is associated with the degeneration of the corpus luteum and a rapid drop in circulating E and P. This fall in E and P results in disintegration and shedding of the endometrium (menstruation), marking the first day of the next cycle.

Metabolism and Function of Estrogen and Progesterone

Estrogens are a family of hormones produced predominantly by the ovaries, but also by the corpus luteum and peripheral aromatization of androgens in the liver, skin, and adipose tissue. Estradiol is the primary estrogen of ovarian origin. Increased production of estrogens may result from increased ovarian secretion, ovarian tumors, and functional cysts. However, the most common cause of estrogen excess is increased aromatization of androgens in the peripheral tissues.

Progesterone is produced and secreted by the corpus luteum at midcycle (around day 14) under the influence of luteinizing hormone (LH) from the pituitary gland. Corpus luteum production of progesterone may be dependent on a number of nutritional factors, including magnesium and vitamin E, while a deficiency may result from an overconsumption of animal fats. Secondary causes of deficient corpus luteum production are defective liver, heart, or kidney function and hyperprolactinemia.

Both estrogen and progesterone act synergistically to prepare the female reproductive system for pregnancy. Estrogens stimulate the growth and development of tissues involved in reproduction, such as the endometrium. They also cause vasodilation and heat dissipation by affecting the peripheral blood vessels. In contrast, progesterone reduces the proliferative actions of estrogen on the endometrium and converts it form proliferative to secretory in preparation for fertilization. Progestins also decrease peripheral blood flow, thereby decreasing heat loss, so that the body temperature tends to increase during the luteal phase of the menstrual cycle, which is used as an indicator of ovulation.

Estrogen, Progesterone, and PMS

Alterations or imbalances of the circulating ratios of estrogen and progesterone based on the time of the month can aggrevate the target tissues of these hormones. The potential tissue aggravation is based on the anabolic properties of estrogen and the secretory properties of the progestins.

Actions of Feminine Hormones

The role of increased levels of estrogen in the etiology of PMS has been described for many years and may be due to: 1) an overproduction of estrogen within the body, 2) a relative increase of estrogen due to low progesterone secretion by the corpus luteum, 3) a decreased estrogen clearance rate, and/or 4) an increased target tissue sensitivity to the steroid sex hormones (prostaglandin mediated).

Progesterone excess is observed less frequently. The administration of synthetic progestins that resist liver conjugation and excretion or depressed levels of estrogen may account for true or relative progesterone elevation. A relative increase in the progesterone/estrogen ratio in severely depressed, withdrawn, and suicidal PMS patients has been observed. Therefore, careful screening before administering progesterone therapy for patients exhibiting this symptoms profile is advised.

Enterohepatic Circulation and Excretion of Estrogen

Enterohepatic circulation involves the metabolism of a substance in the liver, excretion into the bile, passage into the lumen of the intestine, reabsorption throught the intestinal wall, and then return to the liver in the portal circulation. Many endogenous compounds have an enterohepatic circulation, including estrogens, folic acid, vitamin B12, bile acids, cholesterol, protoporphyrin, metabolites of vitamin D, and xenobiotics. Disruption at any phase of this process can contribute to the increased body burden of endotoxins, malabsorption of fat-soluble vitamins and essential fatty acids, and steroid hormone imbalances.

Several factors determine whether estrogens or other substances are secreted from the liver into the bile, including successful conjugation and optimal bile acid synthesis. The compound generally is conjugated to a polar group such as glucuronic acid, sulfate, taurine, glycine, or glutathione before secretion into bile. Glucuronidation is involved in the conjugation of estrogens as well as xenobiotics and bile acids and requires niacin, vitamin B6, and magnesium to take place. Magnesium increases glucuronyl transferase activity, an enzyme directly involved in hepatic glucuronidation of estrogen.

Bile acid synthesis is dependent on the enzyme 7-alpha-reductase, the rate limiting factor in bile acid production. 7-alpha-reductase is vitamin C dependent. Other factors determining the fate of smooth flowing bile are pantothenic acid and taurine. Pantothenic acid participates in the biosynthesis of cholesterol (HMG-CoA reductase) an essential component of bile. The amino acid taurine plays a key role in bile conjugation and decreasing platelet aggregation sensitivity, which affects the circulation of the blood.

The Liver

Decreased clearance rate of estrogens by the liver can be due to a variety of factors. Magnesium and vitamin B insufficiencies may decrease the liver's ability to successfully form estrogen conjugates, ultimately resulting in reductions in fecal excretion. This may explain why some physicians observe improvement in premenstrual symptoms with the administration of B-complex vitamins. It has been postulated that deficiencies of B vitamins could cause a cyclical excess level of circulating estrogens because of decreased hepatic clearance, thus producing PMS.

While individual B vitamins perform specific functions with regard to hormone regulation and neurotransmitter synthesis, a true vitamin B deficiency/PMS connection cannot be established in the average woman suffering from PMS. However, mild liver dysfunction may produce enough endogenous waste to interfere with communication between the pituitary, adrenals, and ovaries. There are many xenobiotics that are known to occupy receptor sites on the ovaries and other glands, thereby inhibiting optimal function. B-vitamins are water-soluble, are eliminated from the system rapidly, and require continuous presence in the diet for optimal liver function to proceed.

Hepatic function may also be compromised by fatty infiltration of the liver, which can be caused by increased alcohol consumption, or increased consumption of saturated fats. The presence of lipotropic factors in the diet, such as choline, folic acid, and vitamin B12 are important elements in the prevention of hepatic lipid accumulation and in the maintenance of normal hepatic function.

Alcohol, sugar, caffeine, and fatty foods can all compromise liver function. Foods that introduce exogenous estrogens, such as meat and dairy products, as well as foods commercially grown with the use of synthetic pesticides and fertilizers, will further compromise the liver and add to the estrogen burden of the body.

Another important route of estrogen excretion is as estrogen conjugates eliminated by the kidneys. Due to kidney involvement during the management of PMS, women should consume eight glasses of water daily to enhance the normal urinary excretion of estrogen conjugates.

Intestinal Tract

The gastrointestinal (GI) tract plays an important role in the balancing of estrogen within the body. After hepatic formation of estrogen glucuronide conjugates, excretion occurs via the biliary tract. The estrogen glucuronide bonds must be maintained throughout the length of the intestinal tract to have the estrogen successfully eliminated with fecal material. If the gut transit time is lengthened, there are consequent changes in the flora of the GI tract that increase the production of beta-glucuronidase-producing bacteria. Beta-glucuronidase cleaves the estrogen-glucuronide linkage and liberates biologically active estrogens, which can then be reabsorbed. Beta-glucuronidase is increased in diets high in protein and fat, resulting in increased estrogen recycling.

Optimal intestinal function requires adequate digestive secretions, a high fiber intake, and an intestinal microbial balance. There is a positive correlation between fiber intake and fecal estrogen excretion of estrogen and plasma estrogen levels. Therefore, dietary fiber can influence estrogen clearance.

Other Hormonal and Neuroendocrine Factors

Dopamine and Serotonin

Dopamine and serotonin are neurotransmitters that influence mood and appetite. Ovarian hormones affect the synthesis and uptake of neurotransmitters, which can result in the manifestation of physical and behavioral symptoms of PMS. Estrogens may suppress the action of dopamine, which is a major hormonal modulator of the homeostatic balance of the active amines important for creating relaxation and mental alertness. Dopamine exerts an inhibitory effect on prolactin secretion and influences the adrenal glands and kidneys, preventing sodium and water retention. A relative deficiency of dopamine can aggravate edema and interstitial fluid shifts during the menstrual period. Vitamin B6, magnesium, and vitamin C are essential cofactors for the proper production of dopamine.

According to recent theories, serotonin may play an important role in PMS or late luteal phase dysphoric disorder. One study found that compared to a control group, serotonin levels of women with PMS were significantly lower during the luteal phase, which may account for some of the psychological symptoms of PMS such as depression, anxiety, headaches, and mental confusion. Low serotonin levels may also trigger early ovulation and a shift in estrogen and progesterone patterns, which could account for some of the physical symptoms of PMS such as breast tenderness, bloating, and food cravings. Because exercise stimulates endorphin production it may provide some relief from PMS symptoms.

Prostaglandins

Prostaglandins (PG) are hormone-like compounds that function as mediators of a variety of physiological responses such as inflammation, vascular dilation, and immunity. They are synthesized in virtually all cells of the body, including the brain, breast, gastrointestinal tract, kidney, and reproductive tract. The anti-inflammatory series 1 PGs are derived from linoleic acid (LA), which is converted to gamma-linolenic acid (GLA), while arachidonic acid, found in animal fats, is the precursor of the pro-inflammatory series 2 PGs and leukotrienes. Imbalances in the PG series could produce inflammation in tissues, thus stimulating PMS. Two studies have shown that women with PMS have abnormal serum levels of PGs and their precursors. Lower levels of circulating PGE1 may sensitize reproductive tissues to estrogens, producing a vulnerability to normal ovarian hormone cycling.

Nutrients known to increase the conversion of EFAs to the anti-inflammatory series 1 PGs include magnesium, vitamin B6, zinc, niacin, and vitamin C. Factors that interfere with the production of anti-inflammatory PGs include diet rich in saturated fats, alcohol consumption, and catecholamines released from the adrenal medulla during stress.

Prolactin

Prolactin is a hormone secreted by the pituitary gland that can influence estrogen and progesterone secretion. Excess secretion of prolactin, or hyperprolactinemia, is one of many etiological factors proposed as being a potential cause of PMS. Elevated levels of prolactin create states of dysphoria, breast tenderness, water retention, and depression, and decrease the life and action of the corpus luteum, thus decreasing the production of progesterone. Estrogens are known to enhance the release of prolactin, while dopamine inhibits prolactin secretion.

Physiological factors that may promote prolactin overproduction and/or abnormal tissue sensitivity to prolactin are excess estrogen levels, stress, hypothyroid, and deficiencies of dopamine, vitamin B6, zinc, vitamin C, and magnesium. Dietary factors can influence elevated levels of prolactin production, such as diets high in protein and total unsaturated fats.

Endorphins

Endorphins are neuropeptide hormones of the endocrine system that participate in the regulation of diverse physiologic functions such as pain transmission, emotions, appetite control, and hormone secretion. It has been postulated that a change in progesterone level or estrogen to progesterone ratio during the luteal phase of the cycle may lead to changes in endorphin activity during the days leading to menstruation. These changes in endorphin levels may have important effects on mood and behavior and, through the possible mediation of prostaglandin levels, have physical effects as well. Stress-related distortions in the release of beta-endorphin may be related to some PMS symptoms.

PMS Management

The current treatment options for PMS vary considerably and reflect the multiple etiology theories and the complexity of hormonal interactions likely involved in PMS. They include ovulatory suppressants, progesterone, nutritional therapies, diuretics, bromocriptine, prostaglandin and melatonin inhibitors, antidepressants or other psychopharmaceuticals, and psychosocial therapies such as relaxation training, support groups, exercise, and dietary changes. Progesterone is the most widely used treatment for PMS; however, its efficacy has been questioned. Unfortunately, no one treatment has proven completely succussful, and many of these therapies are not without side effects.

In an effort to find safer, less extreme approaches to PMS management, researchers have explored the influence of diet and lifestyle modification and nutritional supplementation on female neuroendocrine function. The B-complex vitamins, magnesium, ascorbic acid, and essential fatty aids have the capability of influencing the same hormonal feedback systems as prescription treatments for PMS. However, these natural substances focus on improving the way these systems interact by influencing the transport, reception, and elimination of peptide and steroid hormone levels, rather than directly decreasing or increasing a specific hormone.

Nutritional Support in the Treatment of PMS

Recent research findings increasingly suggest that nutritional factors may play significant roles in influencing both the production and metabolism of various hormones, thus playing an important role in the management of PMS. Numerous research studies have shown that nutritional supplementation may be effective in controlling symptoms of PMS. The focus of nutritional intervention is on improving liver function, because the biochemistry of hepatic estrogen conjugation emphasizes the fole that nutritional deficiencies may play in depressing the clearance rate of estrogens.

Vitamin B6

Vitamin B6 (pyridoxine hydrochloride) is an important cofactor for enzymes involved in estrogen conjugation in the liver; for the synthesis of several neurotransmitters including dopamine, serotonin, taurine, and norepinephrine; and for the synthesis of certain prostaglandins. With decreased levels of B6 in the body, the liver cannot conjugate estrogens, thus causing an increased blood level of estrogens. Vitamin B6 also stimulates cell membrane transfer of magnesium and increases intracellular magnesium.

There is much documentation in the medical literature to correlate the management of PMS with vitamin B6. In onestudy, 70 women with PMS were evaluated to assess the effectiveness of B6 on their symptoms. The results suggest that B6, indosages ranging from 40 to 100 mg daily, is an effective and well tolerated form of treatment. It provided considerable benefit to over half of the women, relieving headaches, edema, bloatedness, depression, and irritability. In another study, Abraham and Hargrove demonstrated that 21 of 25 women with PMS receiving vitamin B6(500 mg/day) for three consecutive menstrual cycles in a double-blind, cross-over study showed significant clinical benefit.

The liver is the primary organ responsible for the metabolismof vitamin B6, where dietary pyridoxine is converted to its activecoenzyme form, pyridoxal-5-phosphate (PLP). This activation is dependent upon zinc, vitamin B2, and magnesium. These nutrients, along with decreased dietary levels of pyridoxine, may play rate limiting roles in the tissue levels of the coenzyme form of B6. Because the active form of vitamin B6 is hydrolyzed in the gut to its precursor form before it can be absorbed, the use of dietary supplements in the form of PLP, rather than pyridoxine, is not necessary.

Magnesium

Because magnesium plays such an integral part in normal cellfunction, magnesium insufficiency may account for a wide range of PMS symptoms. Studies have shown that erythrocyte magnesium levels in patients with PMS are significantly lower than that of control groups of normal women, and magnesium supplementation may help to relieve mood-related PMS symptoms.

Magnesium's role in PMS symptomatology is multifactorialbecause of its many roles in cellular metabolism. It is involved in: 1) the synthesis of dopamine, 2) estrogen conjugation by directly increasing the activity of glucuronyl transferase, an enzyme involved in the hepatic glucuronidation of estrogens, 3) the activation of the B vitamins, especially vitamin B6, 4) energy production, 5) the synthesis of second messenger cAMP (cyclic AMP), which plays a crucial role in hormone balance, and 6) the conversion of LA to GLA, a rate limiting step in anti-inflammatory series 1 PG synthesis.

Magnesium depletion can be compounded by the use ofdiuretics, increased alcohol and dietary fat intakes, a high intake of dairy products, stress, and malabsorption syndromes.

Choline

Choline acts as a methyl donor and is essential for proper liver function. As a lipotropic nutrient, it prevents the deposition of fat in the liver. Choline deficiency results in liver dysfunction, and also compromises renal function. Choline is also a precursor for the synthesis of the neurotransmitter acetylcholine, which is involved in memory and coordination, as well as phospholipids, the main components of cell membranes.

Taurine

Taurine provides support for the liver by acting as a conjugatorand detoxifier of certain xenobiotics and other exogenous toxins, in addition to endogenous compounds. Taurine may also act as a free radical scavenger to prevent cell damage. Because vitamin B6 is a cofactor in the biosynthesis of taurine, a B6 deficiency can reduce taurine synthesis.

Essential Fatty Acids

Essential fatty acids (EFAs), such as gamma-linolenic acid(GLA), are vital precursors of prostaglandins, which regulate the effects of sex hormones. A deficiency of EFAs, either due to inadequate linoleic acid intake or failure of normal conversion of linoleic acid to GLA, has been postulated to cause abnormal sensitivity to prolactin and the features of PMS. In some studies,women treated with GLA in the form of evening primrose oil showed improvement in symptoms of depression, irritability, breast pain and tenderness, and fluid retention associated with PMS.

A high consumption of saturated animal fats, a source ofarachidonic acid, can result in an overproduction of pro-inflammatory prostaglandins. Moderate to high consumption of alcohol and deficiencies of zinc, magnesium, and vitamin B6alsoreduce GLA formation, a precursor for the anti-inflammatory prostaglandins.

Phytoestrogens

Phytoestrogens are a family of compounds found in plants,especially the soybean, which have some estrogenic and/or anti-estrogenic activity. In addition to their weak estrogeniceffects, phytoestrogens may act as anti-estrogens by competing for estrogen-receptor sites with the more active endogenous estrogens. Women may be able to create a significant positive impact upon their hormone levels and ratios by the inclusion of soy protein in their diets.

Other Nutrients

Additional nutrients that may play a role in the managementof PMS include zinc, vitamin E, vitamin C, and pantothenic acid, which supports adrenal function.

Herbs and PMS

Botanical medicines have been used for centuries throughout the world to regulate abnormal menstrual patterns and treat the symptoms of PMS. Throughout Europe, chaste tree berry(Vitex agnus-castus), or vitex, is the number one herb used to help relieve the symptoms of PMS, such as depression, cramps, mood swings, water retention, and weight gain. Vitex tonifies the endocrine system by targeting the hypothalamus-pituitary axis and regulating the synthesis of hormones. Vitex acts directly on the pituitary gland to stimulate the secretion of LH and inhibit the secretion of FSH. Because LH stimulates the secretion ofprogesterone, this leads to a normal balance between estrogen and progesterone. Vitex also possesses dopaminergic properties,inhibiting the secretion of prolactin by the pituitary gland.

Other herbs with a long history of use in treating women's problems include cramp bark (Viburnum opulus), which relaxes the uterine muscle by acting as an antispasmodic and is used to relieve cramping, along with pain in the lower back and thighs; salvia root (Salvia miltiorrhiza), which has a long history of use in promoting blood circulation, and as a tranquilizer and sedative; ginger root (Zingiber officinale), an inhibitor of prostaglandin and leukotriene biosynthesis, has been used for thousands of years for its anti-inflammatory properties; wildlettuce leaf (Lactuca elongata) has been used since ancient times for its pain-relieving and calmative effects and is used as a mild sedative; and licorice root (Glycyrrhiza uralensis) minimizes the effects of stress by supporting the adrenal glands, and aids indigestion.

PMS and Traditional Chinese Medicine (TCM)

Ancient Chinese medicine has a fully developed botanicalsystem for managing gynecological problems. Interestingly, one of the most commonly used TCM formulas, employing the roots of bupleurum (Bupleurum chinense), dong quai (Angelica sinensis), peony (Paeonia lactiflora), and licorice (Glycyrrhiza uralensis), focuses on liver function and strengthening the blood. The traditional Chinese strategy behind this formulais to release constrained liver chi, and correct blood deficiency. This parallels what may be the role of enterohepaticcirculation in the management of estrogen. These plants give the liver the boost and nutrition it requires to establish the unobstructed flow of bile. Perhaps the herbs, such as dong quai, function like B complex vitamins to nourish and sustain the movement and quality of the blood. This TCM approach has proved successful for hundreds of years.

Dietary and Lifestyle Influences on PMS

Diet

Dietary factors appear to play an important role in the etiology of PMS. Compared to symptom-free women, PMS patients consume more refined sugar, refined carbohydrates, sodium, and dairy products and less B vitamins, iron, zinc, and manganese. Studies have shown that vegetarian women have lower serum estrogen levels when compared to omnivorous women. They found that the vegetarians consumed less total fat and more fiber than omnivores. This implies that increased dietary fiber and decreased fat intakes may be significant contributors to lowered serum estrogen levels in women.

Over time, the consumption of refined sugar may deplete the body of its reserves of chromium, manganese, zinc, magnesium, and most of the B vitamins because these nutrients are required for the metabolism of glucose. Sugar also increases the tendency to hypoglycemia, particularly premenstrually, giving rise to sugar cravings, irritability, and headaches. High sodium intake combined with large intakes of refined sugar can impact water retention. Refined sugar triggers insulin release, suppressing ketoacid formation and thereby causing decreased kidney clearance of excess sodium and water.

Diminished liver function can actually cause an increase in circulating estrogens, thus potentiating their activity in the body. Because the liver is dependent on B vitamins to perform these functions, any lifestyle habit that depletes B vitamins will interfere with liver function. These include alcohol, caffeine, poor nutrition, and emotional and physical stress. Alcohol not only increases the body's needs for B vitamins, magnesium, and zinc, but also damages the liver, which interferes with hormone metabolism.

A recommended diet centers around complex carbohydrates, including whole grains, legumes, vegetables, and fruits and the avoidance of polyunsaturated vegetable oils, refined sugar, alcohol, and caffeine-containing foods and beverages. It is also recommended to limit intake of dairy products and animal fats. Women suffering from edema should also avoid salt to reduce fluid retention.

Obesity

Obesity and excess adipose tissue in relation to lean bodyvmass affect estrogen/progesterone ratios. Circulating androgens are metabolized by adipose tissue into active estrogens that influence the body balance of estrogens. Studies have shown that the extent of this conversion is significantly correlated with excessive body weight. Specific dietary interventions may be very helpful in both reducing adipose aromatase activity and facilitating more desirable estrogen metabolism and excretion. Thus, a weight management program is essential in the treatment of PMS.

Stress

Stress appears to exacerbate premenstrual complaints by affecting hormone production and stimulating the secretion of a range of other hormones that interfere with the sex hormones: adrenocorticortropic hormone (ACTH), cortisol, the catecholamines epinephrine and norepinephrine, and aldosterone, a corticosteroid that causes renal sodium retention. The demands placed on women today may contribute to a prolonged 'stress overload,' which can have an adverse impact on hormonal balance and lead to symptoms of PMS. Caffeine, by increasing the effects of adrenaline, increases the effects of stress and aggravates symptoms such as anxiety, tension, irritability, and hypoglycemia. Studies have shown that women who consume large amounts of caffeine are more likely to suffer from PMS.

An important part of stress reduction is regular exercise, which helps to improve blood circulation and increase endorphin and neurotransmitter levels.

HEALTHY HORMONE LEVELS NOW FOR A HEALTHIER TOMORROW

Throughout a woman’s life the relative production and metabolism of estrogens, as well as other endogenous messenger substances, are likely to be important in determining risk for the development of at least some endocrine-related health problems. Interventions which can help to balance these factors may not only be helpful in treating PMS, but could lower the risk for some of these hormone-related health problems in the future.

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PMS Nutritional Facts

research by Alt Med Rev 1997

PMS patients consume 275% more refined sugar, 62% more refined carbohydrates, 78% more sodium, 79% more dairy products, 52% less zinc, 77% less magnesium, and 53% less iron than women without PMS. The study also found that although the percent of calories from fats and proteins was not significantly different between the two groups, the sources of fat and protein were predominantly vegetarian in women without PMS and from animal sources in women with PMS. Excessive animal protein stimulates prolactin, insulin and luteinizing hormone release which leads to increased androgen production. Animal products are sources of arachidonic acid which are precursors to the PGE2 and PGF2 series of prostaglandins, the mediators of inflammation. PGF2 also inhibits progesterone synthesis. Women with PMS consume half and much fiber as women without PMS. The negative correlation between food fiber and blood estrogen levels, and positive correlation between fiber and fecal estrogen levels, suggests that food fiber increases the fecal excretion of estrogen. A significant correlation has been noted between saturated, but not unsaturated, fats in the diet and blood estrogen levels. Furthermore, women who derive approximately 20% of their calories from fat have significantly lower blood estrogen levels than women who consumed 40% of their calories as fat. Women who consume large amounts of caffeine are more likely to suffer from PMS. Sodium, in addition to contributing to fluid retention, enhances glucose absorption, contributing to a more exaggerated insulin response. Refined sugar, in addition to contributing to hypoglycemic symptoms, increases the urinary excretion of magnesium, thus contributing to magnesium deficiency.