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Want to Reduce PMS?
Eat Some Cheese, Get Some Sun and Take These Other Steps
by SixWise.com
Premenstrual syndrome (PMS), the onslaught of physical and
emotional symptoms that plague an estimated 40 percent of
all women during the last one or two weeks of their menstrual
cycles, may have met its match.
A new study published in the Archives of Internal Medicine
found that a combination of calcium and vitamin D not only
reduces the risk of PMS symptoms, but they may be able to
prevent them all together. The study compared the diets and
supplement use of 1,057 women with PMS (aged 27 to 44) to
1,968 women with no PMS for a span of over 10 years.
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Letting the sun shine in could keep your PMS symptoms
away.
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Researchers found that women who ate four servings or more
a day of a dairy product were less likely to develop PMS symptoms
including anxiety, loneliness, irritability, tearfulness and
tension.
"It seems that women who eat more foods high in calcium
and vitamin D have less risk of experiencing PMS," said
Dr. Elizabeth Bertone-Johnson of the University of Massachusetts,
the study's lead author. "It's very exciting, and could
end up being good news for many women out there."
Healthy Ways to Get More Vitamin D and Calcium
An excellent way to make sure you're getting plenty of vitamin
D is by getting some sun. That's because your skin makes vitamin
D when it's exposed to sunlight. So, take advantage of the
summer weather and get outside as often as you can.
Two caveats: If you wear sunscreen or sunblock, you won't
get the vitamin D benefits of the sun. So, make sure you get
a little sun on your bare skin before putting on your sunscreen.
And, while some sun exposure is healthy, overexposure, to
the point where you burn, is not, so be sure to get some sun,
but don't overdo it.
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Regular exercise and a healthy diet, rich in calcium
and other nutrients, is a one-two punch against PMS
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As for calcium, dairy products like cheese and yogurt are
ideal sources as most people know - we encourage you to try
to consume the healthiest forms, such as from cows raised
on their natural diets of organic grass. There are other excellent
sources of calcium, too, such as leafy green vegetables like
kale and spinach, beans, peas, almonds and fish like salmon
and sardines.
Other Nutrients That Help With PMS
Poor diet along with vitamin and mineral deficiencies is
a major contributor to PMS in many women. If you're concerned
that a lack of nutrients may be contributing to your PMS symptoms,
we highly recommend the Ultravite
PMS Formula, an all-natural multi-mineral and vitamin
supplement, specifically formulated to relieve and prevent
the symptoms of PMS. It's rich in calcium, vitamin D, magnesium,
B vitamins, vitamin E and much, much more.
Here's a breakdown of three other key nutrients besides vitamin
D and calcium that have been shown to lessen PMS symptoms:
Magnesium. A study published in the Journal of Women's Health
and Gender-Based Medicine found that modest amounts of magnesium
(200 milligrams per day) helped to reduce water retention
and bloating. A follow-up study found that combining magnesium
with 50 milligrams of vitamin B6 reduced mood symptoms like
anxiety.
Vitamin B6. A British Medical Journal study in which researchers
reviewed nine published studies on vitamin B6 and PMS found
that taking 100 milligrams a day of this nutrient may relieve
a wide range of PMS symptoms, including depression. One should
not take more than 100 milligrams a day of vitamin B6.
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 Give
Your Body the Nutrients it Needs to Reduce PMS Symptoms
for Good!
Ultravite PMS Formula from Garden of Life gives your
body the vitamins and minerals it needs to fight PMS
and relieve symptoms (read
the complete ingredient list now).
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" ... my PMS symptoms became quite
noticeable ... After three cycles using Ultravite,
I experienced a cycle where PMS was ... not
overwhelming and ugly. With continued use of Ultravite
I am now free of my PMS symptoms."
-- Sara Pendergast, West Lafayette, Indiana
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"I have been using Ultravite for many
years ... I have found that Ultravite works
just as well if not better than the drug I was
taking. I recommend Ultravite to all my friends
who suffer from PMS symptoms."
-- Maria Howe, Chicago, Illinois.
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You can expect relief from PMS symptoms within
one month of taking Ultravite.
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Due to the synergistic, or energy producing, effect
of Ultravite, you can expect a progressive decrease
in symptoms, and their intensity, on a month-to-month
basis.
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Maximum relief will be achieved after taking Ultravite
consecutively for three to four consecutive menstrual
cycles.
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Ultravite contains no animal products, sugars,
starch, corn antigens, dairy products, wheat products,
yeast products, fish oil, kelp, artificial colors
or flavors or preservatives.
Find
out more about the benefits of Ultravite PMS Formula:
2-Month Supply Now!
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Vitamin E. A double blind, placebo-controlled study confirmed
research that vitamin E reduces PMS symptoms and found 400
IU of vitamin E daily improved all major categories of PMS
symptoms.
Lifestyle Changes Help With PMS Too
Though dietary changes are important, making minor tweaks
in your lifestyle can also help relieve PMS symptoms. Here
are some tips to try out today:
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Exercise: Some type of physical activity three to five
times a week is important. According to Carol Watkins,
MD, "Women who exercise regularly have fewer PMS
symptoms."
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Avoid Dietary Culprits: The top dietary culprits to avoid
during PMS include:
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Salt
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Sugar
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Caffeine
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Alcohol
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Get Plenty of Sleep.
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Manage Stress in Your Life. How you choose to manage
stress is up to you--you may feel better from taking some
time alone with your journal or going for a long walk
outside. Others may prefer to call a close friend or listen
to music.
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Don't Smoke.
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Seek Out a "Support Group," whether it be a
friend, sibling or significant other, who will be understanding
if you're not feeling like yourself.
Sources
Archives
of Internal Medicine June 13, 2005;165(11):1246-52
Calcium,
Vitamin D may Reduce PMS June 23, 2005
WebMD
Health: Relief for PMS
WebHealth
Centre PMS
Project
Aware: PMS
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