|Premenstrual Syndrome (PMS)||
|See "Research Project" below|
PMS (Premenstrual Syndrome)
Pain and distress many women suffer 7-10 days before menstruation.
symptoms may included:
- nervousness anxiety irritability mood swings fatigue depression
- abdominal bloating diarrhea or constipation appetite changes/cravings
- breast tenderness and swelling uterine cramping altered libido
- headache backache acne ankle and finger swelling
- elevated hormone changes, especially:
increased estrogen decreased progesterone levels
elevated aldosterone levels, the hormone which increases sodium/water retention
- nutrient deficiencies:
calcium magnesium manganese B vitamins (B6) Vitamin E gamma linolenic acid
- dietary patterns to avoid:
high sugar diet large amounts of caffeinated beverages or alcohol
A research project involving 84 subjects (54 with diagnosed PMS and 30 without) evaluated the potential for chiropractic to help relieve PMS symptoms. Chiropractic examinations revealed that the PMS group was more likely to show signs of spinal problems (spinal tenderness, muscle weakness, neck disability, etc.) than the non-PMS group.
The researchers suggest that chiropractic care to correct these spinal problems may be an effective way to reduce some of the symptoms of PMS.
If you're looking for relief from the pain and frustration of premenstrual syndrome, make an appointment with Dr. Routley. He will work with you to find solutions to your symptoms. A complete spinal examination could be an important step toward finding a solution.
Walsh MJ, Polus BI. The frequency of positive common clinical findings in a sample of premenstrual syndrome sufferers. Journal of Manipulative and Physiological Therapeutics, May 1999: Vol. 22, No. 4, pp216-220.
Dietary, lifestyle and supplementation practices that have been shown to improve the estrogen/progesterone ratio and provide relief to women who suffer from PMS:
low-fat - high-fiber diets
exercise - shown to lower estrogen levels, improve mood and reduce anxiety
dietary supplements proven to be of value in normalizing the estrogen/progesterone ratio and improve PMS frequency and severity:
B vitamins - especially B6 but some studies indicate a B50 or B-complex vitamin is best
Vitamin E - shown to reduce nervous tension, improve headache, fatigue, depression, insomnia, breast tenderness, anxiety, and food cravings
Calcium - effective in reducing depression, water retention, pain, food craving, fatigue, and insomnia
Magnesium and Manganese - are two minerals that have also shown benefit in alleviating symptoms of PMS
Botanical substances shown to have some positive effects on PMS:
Black Cohosh - 40 or 80 mg twice daily is a usual recommended dose, although dosing has not been thoroughly studied. It is a perennial plant that is a member of the buttercup family and is native to North America. It has limited research evidence, but has shown some promise. No long term side effects have been study. Side effects have included stomach discomfort and headaches. Always inform your medical doctor of herbal supplements when discussing medications and symptoms.
Chaste berry - usual daily dosage is 175-225 mg although dosing has not been thoroughly studied and clinical trials have varied greatly in dosing from 20 mg a day to as much as 1800 mg a day. Chaste berry or monk's pepper, is the fruit of the chaste tree. It is native to western Asia and southwestern Europe, and is now common in much of the southeastern United States. Side effects have been minor and include gastrointestinal complaints, dizziness, and dry mouth. Always inform your medical doctor of herbal supplements when discussing medications and symptoms.
Soy isoflavones - 45-75 mg per day is the usual daily dose, although dosing has not been thoroughly studied and clinical trials have varied greatly in dosing. Isoflavones are a class of phytochemicals, which are compounds found only in plants (phyto means plant). The highest amounts of isoflavones and soy protein are found in tempeh, whole soybeans (like edamame), textured soy protein, soy nuts, tofu and soymilk. Researchers recommend consuming at least one to two servings a day. A serving is equal to 1 ounce of soy nuts; 4 ounces of tempeh, textured soy protein (cooked), or edamame; or 8 ounces of soymilk. Check out the web for information on how to us Soy Isoflavones in your diet. The following site has some good information pertaining to Isoflavones - www.fwhc.org/health/soy.htm