Premenstrual syndrome (PMS) is a combination of physical and emotional symptoms that begin one to two weeks before a period. High levels of the hormone estrogen contribute to PMS. The symptoms of PMS, such as cravings, bloating, mood swings and headaches are reactions to altered hormone levels
Vitamins A and D suppress the PMS symptoms of acne and oily skin. The food sources of vitamin A are cantaloupe, raw carrots, cooked sweet potatoes and spinach. In addition to getting Vitamin D from sunshine, it can be obtained from enriched milk and cereal. Vitamin B6 helps relieve premenstrual cravings, fatigue, mood swings, fluid retention and bloating. Vitamin B6 can be taken in supplements and by eating fish, eggs, nuts, bananas, potatoes, and the white meat of turkey and chicken. Premenstrual stress can be alleviated by taking Vitamin C as a supplement and eating broccoli, bell peppers, brussels sprouts, citrus fruits, cranberry juice and cantaloupe. Vitamin E can alleviate the premenstrual symptoms of anxiety and depression. Vitamin E can be taken as a supplement and is found in safflower oil, corn oil, olive oil, apples and blackberries.
Calcium helps prevent cramps and pain. Magnesium enables the body to absorb the Calcium. Food cravings and mood swings are also alleviated by the intake of Magnesium. Sources of calcium include dairy products, beans, tofu, salmon, green leafy vegetables, beans and peas. Sources of Magnesium include tofu, halibut, mackerel, spinach, and rice bran.
Valerian root is a remedy for mood swings, and irritability. Taken before bedtime, it can lower stress and promote sleep. Dandelion leaf is a remedy for bloating caused by water retention. Taken after meals, it can help kidneys eliminate excess fluid.
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