Welcome to ‘Herballistic, where each month we will be looking at alternative remedies, from traditional medicines, for age-old problems. Before you make any decision to try any sort of alternative remedy, you should consult you Doctor – specifically if you are already on any other medication.

This month we will be tackling a subject close to my heart (as I’m sure some of you have already heard me whining about before) P.M.S – Premenstrual Tension. Most of us have suffered with it at some point and the more unfortunate ones suffer on a regular basis. So, other than paracetamol or Ibruprofen – is there anything natural that we can take to combat the symptoms of P.M.S?

What is it?

For a week each month before menstruation many women experience some of the symptoms listed below, this is just a few of the possible 200 symptoms associated with PMS. Although the symptoms vary from woman to woman and whilst most can carry on a with a normal day, some 5% - 10% of women suffering from PMS experience such severe symptoms that it interferes with them leading a normal life. 

Possible Symptoms 

·        Constipation and diarrhoea

·        Irritability, Anxiety, Mood Swings and Depression

·        Swelling of fingers and hands; abdominal bloating

·        Breast Pain and tenderness

·        Fatigue, insomnia, headache and lack of energy

·        Cravings for specific foods, especially carbohydrates

What Causes It? 

Some experts believe that PMS is caused by an imbalance of the female hormones oestrogen and progesterone during the second half of the menstrual cycle. This imbalance may be connected with the brain chemicals that control mood and pain.

Another theory is that low levels of Serotonin, a chemical that sends signals between nerve cells, cause PMS and whilst no actual clinical results have been proved, many women report that their PMS symptoms have improved when Serotonin levels are normal. 

Which Alternative Remedies Can help? 

A combination of supplements taken during all or part of the menstrual cycle could help to relieve the symptoms of PMS, but you must consult your Doctor first, especially if you are already taking medication. 

Recommendations

St Johns Wort  - 300mg extract 3 times a day – particularly effective if your primary symptoms are depression or anxiety.

. St.Johns Wort is not recommended if you are on the contraceptive pill as it can make it non-effective. Also, if you are photo-sensitive and spend long periods of time in the sun, it can result in some brown patches on the skin – these will fade.

Magnesium – 200mg once or twice a day with food. – women deficient in magnesium may benefit from this supplement.

Vitamin B6 – 50mg a day DO NOT EXCEED THE STATED DOSE – assists the liver in processing Oestrogen, increasing Progesterone levels and enables the brain to make Serotonin.

Evening Primrose Oil – 1000mg 3 times a day – may help to ease breast tenderness and carbohydrate cravings. . Evening Primrose oil cannot be taken if you are Epilectic.

Chasteberry (sometimes called Vitex and Agnus Castus ) – 225mg a day WHEN NOT MENSTRUATING – acts on the pituitary gland in the brain (which controls the production of Oestrogen and Progesterone) and may be useful in correcting Hormonal imbalance. It is not advisable to take Chasteberry/Agnus Castus / vitex if you are pregnant or trying to conceive.

 Recent findings show that Chasteberry may be a more effective treatment for PMS than VitB6. In a study of women taking Chasteberry the results were 36% of women were free of PMS symptoms compared to 21% who were taking VitB6. 

In a different study of 500 women, it was found that a 1200mg calcium supplement a day reduced PMS symptoms by 50%. This was compared to 500 women given a placebo. It was found that the Calcium supplement improved mood swings, cravings, bloating and menstrual pain. It’s now widely believed that a low calcium levels contribute to the symptoms of PMS caused by a hormonal imbalance. Calcium should be taken with Magnesium for maximum benefit on a 2 – 1 ratio, i.e. 500mg of calcium – 250mg of magnesium.

Apparently, on a brighter note, women who do suffer from PMS are more attuned to their surroundings and have a sharper memory…

Other Helpful Hints…

Exercise will help to lift your mood and release fluids that cause bloating and breast tenderness.

Cutting back on Caffeine, salt and Alcohol (boo!) can help the symptoms of PMS

Try keeping a diary of symptoms and when they occur. It will help you to decide better what supplements will be more beneficial to you.

 Again, please consult your doctor before taking any supplements or embarking on any exercise program. Also, it’s a very good idea to have a chat with a knowledgeable member of staff in a Health Shop. They will also be able to give you advice. If you take the above list of supplements with you, they will be able to advise you correctly.