While there are no hard statistics, it is estimated that as many as 75 percent of all women experience some premenstrual symptoms at one time or another. Symptoms can include any or all of the following: abdominal bloating, acne, anxiety, backache, breast swelling and tenderness, cramps, depression, fainting spells, fatigue, food cravings, headaches, insomnia, joint pain, nervousness, skin eruptions, water retention, personality changes such as drastic mood swings, outbursts of anger, violence, and sometimes, event thoughts of suicide.
What a list of symptoms, right. Blah. Obviously the magnitude of these symptoms varies greatly for each woman. So please consult a physician if you struggle with severe physical or emotional symptoms. The dosages recommended below are for adults. For girls between the ages of 12 and 17, reduce the dose to 3/4 of the recommended amount.
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Suggested Herbs
Dandelion Leaf
Relief from bloating.
An excellent diuretic.
Strawberry Leaf
Can help with mood swings and tone the nervous system.
Milk Thistle
Cleanses the liver and helps improve liver function, thus enhancing the liver’s ability to metabolize estrogen. For best results, this herb should be taken on a daily basis for a period of three months.
Nutrients
Probiotics with acidophilus
(use as directed on label)
Breaks down metabolites of estrogen.
Magnesium
1,000 mg daily.
Should be taken with calcium (1,500 mg daily).
Also take with vitamin D, which is needed for the uptake of calcium and magnesium.
Studies show that calcium supplements can reduce many symptoms of PMS by as much as 30% – use a citrate or chelate form.
It’s often cited that women crave chocolate during their periods. Well, there could be a reason. Chocolate is very high in magnesium.
Gamma-amino-butyric acid (GABA)
(750 mg daily)
Assists in controlling anxiety and restlessness by increasing levels of serotonin in the brain.
Recommendations
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1. Eat fewer dairy products. Dairy products block the absorption of magnesium and increase its urinary excretion. Refined sugars also increase magnesium excretion.
2. Avoid caffeine and xanthine-containing foods and beverages such as coffee, cola, tea, and chocolate. Caffeine is linked to breast tenderness, and is a central nervous system stimulant. Studies have shown that women who regularly consume caffeine are four times more likely than others to have severe PMS.
3. Get regular exercise. Walking, even if only one-half to one mile per day, can be very helpful. Exercise increases the oxygen level in the blood, which helps in nutrient absorption and efficient elimination of toxins from the body. It also helps to keep hormone levels more stable.
4. Wild yam extract contains natural progesterone and has proved effective in alleviating many symptoms of PMS including cramps, headache, mood swings, depression, irritability, and insomnia.
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A great article! So much information!
Thanks Vicky!
I have lots of friends that will find this info helpful, good work amber!
Thanks for passing it on, Tessa. I do hope it’s helpful to others.
What an interesting and informative article. I think I have had all those symptoms at one time or another!
Wow! What great info. I did know about some of these herbs, but This will help me out. I’m sharing this on my FB Page.
Fabulous post as usual Amber! I am a huge fan of red raspberry leaf. I have used it for years-before kids, during both pregnancies and after kids. It is simply fabulous. Thanks for the information on helpful supplements to take.
Amber, this is going up on my Facebook page for fertility, One Way or A Mother. Thank you, very well written! I also have read that if you take magnesium your chocolate cravings subside, probably because your body is satisfied with the amount of magnesium flowing through your body.
Hi Jenilyn,
Thank you for your sweet message! And yes, I craved chocolate only around my periods, and so I started taking magnesium and my cravings went away! Honestly. So amazing.
Great info! Im wondering if you have a particular magnesium/calcium you recommend. I’ve had a terrible time finding one that seems right.
Wow, sorry…this response is well overdue.
Here are two products I have used:
http://www.drugstore.com/natures-way-calcium-mag-and-d-complex/qxp28960
http://www.thenaturalonline.com/country-life-target-mins-calcium-magnesium-caps-180-veggie-caps.html?gclid=CI-GqZ216bQCFUdxQgodMEYA6g
So great. I was looking at this book, the one you source, at the store the other day to figure out some of the things I’ve been thinking about and trying to fix. I never had painful menstrual cycles until about 6-7 years ago. Now they’re brutal. I know this is something that I can fix naturally and your recommendations are a great place to start.
Thanks France.
Whenever I experience menstrual cramps I rely too much on pain relievers. Now that I have read your blog and learn about holistic approach, I might as well try this healing technique.
Thank you, Alysha. Glad to hear I have sparked an interest in holistic healing! Good luck and be sure to always check with your medical doctor or holistic practitioner before taking too many herbs in large quantities. Be Well.