Premenstrual syndrome is a series of symptoms that a woman experiences 1 – 2 
weeks before menstruation. It is a psycho-neuro- endocrinological disorder characterised by a wide range of symptoms, including irritability, swelling of the hands and feet, weight gain, nervousness, cry, depression, headaches, mood swings, abdominal cramps, bloating, sugar carving, breast tenderness, sleep disorder, fatigue, changes in appetite etc.
PMS could affect up to 90% of women to some extended degree and the peak incidence occurs at the end of the second decade and beginning of the third decade of life. It is rare among teenagers.
To label someone with PMS, the symptoms (a) should occur during the second half of the menstrual cycle, (b) should not be present during first 7 days of the first half of the cycle, and (c) should appear in three consecutive menstrual cycles.
Possible contributing factors:
- Estrogen – progesterone imbalances
- Hypoglycemia
- Food allergies
- Overproduction of the hormones aldosterone and prolactin.
- Underproduction of endorphins.
- Overactivity or abnormal function of prostaglandin. .
- Low function thyroid
- Psychological factors.
Nutritional Supports:
Restricted Foods:
- Foods high in saturated and hydrogenated fats.
- Foods high in trans-fat: chips, cookies, muffins, pastries, and doughnuts.
- Fried foods.
- Sugars and sweets.
- Soft drinks.
- Coffee: caffeine exacerbates irritability, nervousness and sleep disorder.
- Alcohol.
- Too much salt.
Recommended Foods:
- Foods high in fiber: legumes, and whole grains.
- Green leafy vegetables.
- Fruits high in bioflavonoids: berries.
- Vegetables high in Indole-3-carbinol: broccoli, cauliflower, cabbage, kale, and Brussels sprouts. Indole-3-carbinol affects metabolism of estrogen.
Recommended Supplements:
- Vitamin B6: 50 -100 mg a day.
- Magnesium: 400 mg a day.
- Calcium: 1000 mg a day.
- Zinc: 50 – 100 mg a day.
- 5 – HTP (5 – hydroxytryptophan): 50 -100 mg a day.
- French Maritime Pine Bark Extract: 50 – 100 mg a day.
- Omega – 3 Fatty Acids: 1 – 3 grams a day.
- Grape Seed Extract: 50 – 100 mg a day.
- Chasteberry (Vitex): this is the most studied herb in PMS, showing to be effective. It comes in the forms of liquid and pills. Vitex should be taken in the morning for 4 to 6 six months in a row.
- Prime Rose Oil: 1500 mg a day.
- Multivitamins – Multiminerals: A high potency product.
