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  |  Women's Health  |  Reproductive Health  |  Time of the month
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Time of the month

by Pat Thomas
continued from page 2
OK, so that's the bad news. The good news is that there are alternatives
  • Complex carbohydrate foods, such as cereal grains, pulses and raw fruits and vegetables, help to clear estrogen from your gut more quickly. By reducing estrogen levels, fibre may also lessen emotional symptoms associated with PMT. For instance, one study published in the Journal of Obstetrics and Gynaecology in 1989 found that when women suffering from severe premenstrual depressions ate carbohydrate-rich, reduced-protein evening meals in the premenstrual phase, depression, tension, anger, confusion, sadness and fatigue were significantly reduced.
  • Increase your intake of water, which acts as a diuretic, encouraging your body to eliminate excess fluids. At the same time reduce alcohol intake. Alcohol can increase your sugar cravings because it causes a temporary drop in blood sugar levels, creating a vicious cycle.
  • Of all the supplements vitamin B6 has proved the most useful in treating PMT. Several scientific studies have shown significant improvements in sugar cravings, irritability and bloating when women take extra B6 premenstrually. Try taking the following: 100 to 400 mg of vitamin B6 daily, beginning 10 days before your period; 400 to 1,200 iu of vitamin E daily, throughout the entire menstrual cycle, to relieve breast tenderness and mood swings and, at least, 1,000 mg of calcium daily to help prevent water retention, mood swings and cramps.
  • It is also important to have plenty of essential fatty acids in your diet. The omega-6 oils in your diet. Flaxseed (linseed) oil, cod liver oil, and cold-pressed vegetable oils such as evening primrose oil are excellent sources. Evening Primrose oil has been proven to ease breast tenderness. Take 1000mg daily throughout your cycle.
  • Stay active. Exercise may be the last thing you feel like doing, but a 20-30 minute aerobic workout, two or three times a week, will increase your production of serotonin and endorphins, which help natural relaxation and sleep.


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