Premenstrual syndrome effects over 70% to 90% of women before
menopause in US and less for women in Southeast Asia because of their diet.
It is defined as faulty function of ovaries related to women menstrual
cycle, it effects the women physical and emotional state and sometimes
interference with daily activities as resulting of hormone fluctuation.
The syndrome happens in one or two weeks before menstruation and then
declining when the period starts. It is said the symptoms can be so
severe that between 10-15% of women have to take time off work, costing
businesses millions of dollars a year. In this article, we will discuss
what to avoid
A. Artificial Sweetener
1. Is artificial sweetener safe?
We always think that sweetener helps to control weigh and misled in
believing that sweetener is better that sugar. In fact, it is not true.
Sugar helps to provide energy for our body need, over consumption is the
problem while sweetener contains aspartame, the substance causes more
harm than good to our body including weigh gain and symptoms of pre
menstrual syndrome such as depression and anxiety.
2. Serotonin
Artificial sweetener depresses the nervous system in fighting against
stress resulting in less levels of serotonin being produced leading to
mood swing and depression.
3. Amino acids
Amino acids are important for liver in protein metabolism. Artificial
sweetener contains high levels of aspartic and phenylalanine and it is
over 150 times sweeter than sugar, taking artificial sweetener may cause
over dose of such amino acids resulting in increasing the risk of
nervous tension leading to memory lose, mood swing, depression and symptoms of PMS.
4. Methanol
Artificial sweetener when digest, methanol in the sweetener converts to
formaldehyde which is toxic to our body resulting in unbalancing the
protein metabolism of the brain leading to symptoms of PMS such as mood
swing, anxiety and depression, if it is over dose.
5. Addictive
The chemical aspartame is so addictive. It is wise to stop taking
artificial sweetener slowly or ask your doctor for help. Abruptly stop
taking aspartame may cause withdrawal symptoms.
B. Caffeine
1. Vitamins and minerals deficiency
Food containing caffeine also contain tannin which block the digestive
system in absorbing of vitamins and minerals in the digestive tract
including vitamin B6 and magnesium. the vitamin and mineral which are
vital for women with PMS.
2. Unbalance of blood sugar
Caffeine is a stimulant, it helps to improve the function of nervous
system if it taken in a right dose. Over dose of caffeine causes
suddenly surge and fall of blood sugar in the blood stream resulting in
over production of adrenaline hormone leading to symptoms of PMS such as
mood swing, depression and irritation.
3. Methylxathines
Methylxathines in food containing caffeine besides helps to inhibit the
actions of sleepiness inducing adenosine and treat symptoms of asthma ,
it has been proven to have side effects such as breast tenderness,
begnin lumps and breast pain.
4. Theophylline and theobromine
Foods containing caffeine also contains methylxathines and theobromine
which besides help to relax muscle and increase blood, if they are taken
in small dose. Over dose of methylxathines and theobromine may increase
the risk of blood sugar unbalance leading to over production adrenaline
hormone resulting in food and sugar craving.
5. Addictive
Caffeine is so additive and it narrows your blood vessels when taken, if
you stop it completely and suddenly, you blood vessels will widen
causing spitted headache. It is wise to stop it slowly over a period of
time.
C. Alcohol
1. Liver functions
Moderate intake of no more than 2 glasses of wine is helpful in liver
fat and protein metabolism by increasing the blood flow and awareness of
the nervous system. Excessive drinking damages the liver function
a) Detoxifying
Liver is a first line defence of our body besides in fighting against
foreign invasion such as forming of free radical and bacteria and virus,
it also helps to detoxify our body toxic caused environment toxins
accumulation or any harmful substance coming into our body through diet or the air we breath, etc. Without strong liver , it causes over production of estrogen resulting in premenstrual syndrome.
b) Essential fatty acids metabolism
Without strong liver function, it causes over production of bad
prostaglandins hormone PGE2 resulting in increasing the symptoms of PMS
including Menstrual pain and cramps.
c) Food craving
Liver is essential in regulating the pancreas in production of insulin.
Abnormal function of liver in crease the risk of over production of
insulin resulting in over production of adrenaline hormone which causes
stress and nervous tension.
2. Nutritions and minerals deficiency
Alcohol inhibits the breakdown of vitamins and minerals into usable
molecule by decreasing digestive enzymes secretion and damage the lining
of stomach in absorbing vital nutrients by blocking the transportation
of nutrients into the blood stream resulting in nutrients deficiency
including vitamin B complex, zinc, magnesium, potassium etc. leading to
symptoms of PMS.
Example : Low levels of zinc causes over production of prolaclin resulting in breast tenderness
Low levels of potassium causes abnormal lymphatic function and high levels of
sodium resulting in fluid retention.
3. Liver disease
Moderate drinking alcohol generally produces feelings of relaxation
and cheerfulness, but excessive drinking has the opposite effects as
fatty acids build up as plaques in the capillary around liver cells
causing liver disease resulting in increasing the severeness of PMS.
D. Dairy Foods
1. Saturated fat
Most dairy food contains high amount of saturated fat which is one form
of triglycerides which deceases the function of liver in secreting bile
and lessens the function of liver in fat and protein metabolism
resulting in lessening the oxygen transportation to the nervous system
causing nervous including depression and emotional and physical stress.
2. Magnesium
Dairy foods contain substances which block the digestive in magnesium
absorption. Since magnesium is vital for women with PMS, because
magnesium deficiency causes nervous tension resulting of anxiety, depression and mood swing.
3. Arachidonic acid (AA)
Diary foods also contains high amount of arachidonic acid which is
converted to bad prostaglandins hormone resulting in interference with
our body in production of good prostaglandins hormone causing hormone
imbalance and menstrual pain and cramps.
4. High levels of sugar
As we mentioned before, high levels of sugar may interfere with normal
functions of pancreas resulting in over production of insulin leading to
over production of adrenal hormone causing depression, symptoms of PMS.
you can avoid this, by choosing diary product with no or little sugar
in it.
5. Good bacteria
Some dairy product contains live and good bacteria such as lactobacillus
acidphilus and bifidus, they helps to control the production of bad
bacteria in our body and increase the immune system in fighting against
the forming of free radicals and bacteria and virus thereby, it reduces
the risk of symptoms of PMS caused by over production of bad bacteria
and immune weakness.
E. Salt
1. Water retention
Increasing intake of sodium (salt) not only reduces the lymphatic
function in regulating the fluid in the body tissues and is also harm
your kidney in urinary secretion resulting in increasing the risk of
water retention.
2. Potassium
Sodium in the salt works together with potassium to maintain the fluid
in the body. Over intake of sodium disturbs the ratio of potassium and
sodium resulting in increasing the fluid retention in the body tissues
for some women with PMS.
3. Adrenaline hormone
As the levels of sodium increasing, it not only causes weight gain but
also increases the risk of over production of adrenaline hormone as
resulting of lowering levels of blood sugar triggering the symptoms of
PMS including bloating and puffing.
4. High blood pressure
As all we known intake of more than daily recommendation of salt for a
prolong period of time causes high blood pressure resulting in lessening
the function of our in regulating the blood flow in the arteries
triggering the abnormal function of cells in the nervous system that
increases the risk of nervous disorder including mood swing, anxiety and
physical and emotional stress for some women with PMS.
F. Smoking
1. Hormone imbalance
Smoking besides increase the risk of lung cancer, it also depletes the
levels of good estrogen and exhibit the levels of bad estrogen causing
hormone imbalance resulting in increasing the risk of pre menstrual
syndrome for some smoking women.
2. Immune system
Since cadmium is very toxins, it has an ability to attach to arteries
wall and make the wall thinker that decreases the function of blood in
transportation of nutrients and oxygen to our body cells need resulting
in decreasing the body in hormone manufacturing that leads to hormone
imbalance including pre menstrual syndrome.
3. Toxin accumulation
Cigarette contain high levels of toxic chemical compound that may danger
to your health including increasing nervous tension and weakening the
immune system such as negative allergic reaction and energy depletion.
4. Mineral deficiency
Cigarette contain high levels of cadmium which inhibits the mineral zinc causing minerals deficiency leading to symptoms of PMS.
5. Vitamin deficiency
Vitamin C and E besides is important for our body in fighting against
forming of free radical and foreign invasion, it also helps to increase
immune system in allergic reaction caused by hormone imbalance during
menstrual. Smoking reduces the levels of vitamin C and E resulting in
weakening the immune system and increasing the risk of negative allergic
reaction leading to symptoms of PMS.
Since PMS is treatable and manageable by natural remedies and a self help course, if you have PMS, please look on the bright side. FOR EMOTIONAL STRESS RELIEF SELF HELP COURSE.
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