LECTURE HANDOUT: Natural Approaches to PMS (1999)
NATURAL APPROACHES
TO PREMENSTRUAL TENSION SYNDROME (PMS)
Wide range of presenting symptoms, always in a specific cyclic pattern.
Multifactorial causation (mind, emotions, diet, light, exercise, relationships, heredity, childhood traumas)
Contributing factors:
dairy, caffeine (coffee, chocolate, cola), refined sugar and processed diet, estrogen dominence, diet leading to increased PgF2alpha and estrogen, excess body weight (estrone), Low Vit C, E and selenium, deficiency in magnesium, SAD
TREATMENT OPTIONS
EXERCISE
Aerobic type exercise
WALK!!! 30-45 minutes briskly 4-5 days per week consistently
Yoga
DIET:
eat more whole foods -- fresh fruits and vegetables and whole grains
Increase soy in the diet (natural plant phytoestrogens) - tofu, miso, tempeh, soy powder
Drink lots of good water
Increase foods with natural fatty acids (raw nuts and seeds, cold water fish, natural oils (sesame, sunflower, safflower,walnut).
Eliminate all fried foods, fast foods and highly processed foods
Eliminate sources of trans-fatty acids (partially hydrogenated oils, margerine and solid vegetable shortenings)
Eliminate caffeine (cola, chocolate and coffee)
avoid refined carbohydrates (sugary foods)
Limit red meat and egg yolks (arachidonic acid leads to series 2 eicosanoids); also high in saturated fats
SUPPLEMENTS
Take a multivitamin-mineral supplement
Take additional B-complex with C (50-100mg), take this at the opposite end of the day from the multiple
Pyridoxine (B6) 100mg three times a day
Take chelated magnesium, 50 mg to 100mg , three times a day (up to every 3-4 hours on “bad” days
Take vitamin E (d-alpha tocopherol) 100mg twice a day
Take essential fatty acids
Omega 3 fatty acids in the form of cold water fish (makeral, salmon, swordfish, sardines) or fish oil capsules (best mixed with vitamin E) 1000mg daily OR Flaxseed oil, 500mg 2 to 4 times a day or 2 tablespoons per day of fresh ground seed
Gamma Linolenic Acid in the form of Black Currant Oil, 500 mg twice a day (also can use Evening Primrose Oil or Borage Oil)
STRESS REDUCTION
Relaxation response
daily sitting practice
breathing techniques
self nurturing
HERBAL SUPPORT
Bloating -- Dandelion Leaf, corn silk
Insomnia &/or anxiety-- Valerian Root Tincture with Kava Kava Tincture
(one dropper full of each before bed and on awakening)
Depression – St. John’s Wart (standardized to 0.3% hypericum) 300mg three times a day,
4-6 week trial of therapy
Cramping – crampbark (Viburnum opulus), motherwort
Confusion or dulled thought – Gingko Biloba
Dong Quai (root of Angelica Sinensis)
Vitex (Chaste Berry)
BODYWORK
Osteopathic Manipulative Therapy
Massage Therapy
Reflexology
Accupuncture
LIGHT THERAPY
Exposure to full spectrum light for 2 hours each evening or morning (2500 - 10,000 lux)
NATURAL PROGESTERONE
“estrogen dominance” theories
Over the counter creams may have 400-800 mg progesterone per ounce (Angel Care, ProGest)
¼ teaspoon (around 20-3- mg) twice a day consistently
use the cream from day 12 to 26 if you have regular 28 day cycles (start counting each month with the first day of the menses being #1), OR start using the cream several days before anticipated symptoms
rub on thin areas of the skin and cover a wide area (feet and front of legs, hands and inner arms, neck and upper chest), rotate application sites
sometimes prescription strength creams are needed
OTHER ALTERNATIVE THERAPIES
Homeopathy
Flower Remedies
Energetic Medicine
SELF EMPOWERMENT
honoring self
counseling
codependence
past history / abuse issues
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