Monday, February, 13, 2012

Premenstrual Syndrome - Lifestyle Changes

Table of Contents

Benefit of regular exercise
Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can also increase basal metabolic rate, reduces appetite, and help reduce body fat.

Vitamins and Minerals

Some evidence indicates that calcium and possibly vitamin B6 or magnesium supplements, may help with PMS symptoms.

Calcium. Calcium has the most evidence as an effective dietary treatment for PMS. The recommended dietary intake is 1,000 mg/day before age 50 and 1,200 mg/day after age 50. Calcium-rich foods include dairy products, dark green vegetables, nuts, grains, beans, and canned salmon and sardines. Food sources provide the most nutritional value, but supplements may be helpful.

Calcium source Click the icon to see an image of sources of calcium

Vitamin B6. Limited clinical evidence suggests that vitamin B6 may help reduce PMS symptoms. Typically, women take 100 mg per day. Very high doses (500 - 2,000 mg daily over long periods) can cause nerve damage with symptoms of numbness in the feet and hands.

Food sources of B6 include meats, oily fish, poultry, whole grains, dried fortified cereals, soybeans, avocados, baked potatoes with skins, watermelon, plantains, bananas, peanuts, and brewer's yeast. (Women prone to Candida vaginitis, the so-called yeast infection, should not increase their intake of dietary yeast.)

Click the icon to see an image of the benefits of vitamin B6.
Click the icon to see an image of vitamin B6 sources.

Magnesium. The effects of magnesium are not as well established as with calcium, but some evidence suggests that it may be helpful in reducing fluid retention in women with mild PMS. A number of factors can cause magnesium deficiencies, including intake of too much alcohol, salt, soda, coffee, as well as profuse sweating, intense stress, and excessive menstruation. Magnesium can be toxic in high amounts and can interact with certain drugs. Women should discuss supplements with their doctors.

Improved Sleep

Review Date: 07/26/2010
Reviewed By: Harvey Simon, MD, Editor-in-Chief, Associate Professor of Medicine, Harvard Medical School; Physician, Massachusetts General Hospital. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org)