Don't let it affect how you lead your life
The 'time of the month' can leave us feeling sluggish, tired, in pain. It's just not the best of times.
PMS Awareness week (September 26 - October 1) is designed to bring attention to the fact that you don't have to suffer alone now.
Premenstrual Syndrome affects most women, sometimes before, during or after their period.
Symptoms are wide ranging; breast tenderness, bloating, migraine, some women even start to feel depressed or aggression.
Whatever you suffer with, don't let it affect you any longer.
We've enlisted the help of three different experts that will help you each month get through the ackward week.
Dr. Marilyn Gelnville PhD, she's the UK's leading nutritionist specialising in women's health, Shona Wilkinson, Nutri Centre Head Nutritionist and Dr. Pixie McKenna, GP and star of Channel 4's Embarrassing Bodies.
Here are their top five tips to get you through that 'time of the month':
1. STAY ACTIVE
Shona says: ”Women who lead sedentary lifestyles tend to report more severe PMS symptoms than women who exercise regularly so keep get moving – whether that’s a swim, a run or just walking more, it all counts. Also, exercise is thought to help by keeping hormone levels constant as well as encouraging the brain to produce more of the feel-good chemicals serotonin and endorphins which can help to alleviate the emotional symptoms of PMS. If you're feeling in a low mood and exercise isn't helping, try taking a 5-HTP supplement as this converts naturally into the neurotransmitter serotonin, which can make you feel happier and more relaxed.Try Biocare 5-HTP.
2. TRY A HERBAL REMEDY
Dr. Pixie says: “The benefits of agnus castus on PMS have been well documented, it exerts a balancing effect on the activity of the female sex hormones, stimulating the production of progesterone relative, which reduces the effect of the oestrogen in the body, a key factor in PMS symptoms.” In a trial of over 100 moderate to severe PMS sufferers, Cyclopret, a herbal medicine containing agnus castus, was found to be beneficial at dealing with symptoms including irritability, mood swings, breast tenderness, bloating and menstrual cramps in 91% of those trialled.
3. AVOID CAFFEINE
Shona says: “Diet can affect how your body deals with the symptoms you may have accompanying your period. For example, caffeine elevates oestrogen levels, which may increase the symptoms of PMS, so avoid drinking too much tea, coffee and caffeinated fizzy drinks.” Try Pukka Harmonise, which is a unique blend of herbs with fantastic balancing properties.
4. REDUCE SATURATED FAT
Marilyn says: “Period pains can be triggered by substances called prostaglandins. Many prostaglandins are healthy; however, some increase your body’s sensitivity to pain and can cause your muscles to spasm and are termed “bad” prostaglandins. Saturated fats (found mainly in dairy and animal products) encourage the body to produce bad prostaglandins.
5. SUPPLEMENTS CAN HELP
Marilyn says: “Nutrients can also be helpful to be taken on a daily basis and the most important ones are the Omega 3 fatty acids. These vital nutrients provide the raw materials for the production of good prostaglandins (Try Biocare OmegaCare). Also take a multivitamin and mineral containing good levels of the B vitamins (research has shown that the B vitamins can significantly reduce the intensity of period pains), vitamin E (which has been shown to reduce painful periods), magnesium (which acts as a muscle relaxant and your womb is a muscle) and zinc) which converts Omega 3 fatty acids into beneficial prostaglandins.
Femalefirst Taryn Davies
Tagged in Health