subject: Learn How To Reduce The Symptoms Of PMS With Affordable Supplements [print this page] Learn How To Reduce The Symptoms Of PMS With Affordable Supplements
Symptoms of PMS can range from mild to severe for seventy-five percent of women each month. This is one reason that over 30% of them will seek medical advice. Many of the more common symptoms associated with PMS can be dealt with or eliminated by knowing which affordable supplements and lifestyle changes you need to be looking at.Irritability, crying, increased appetite, depression, water retention, bloating and tenderness in the breast are some of the more common symptoms these women suffer from. The good news is that recent studies have shown that increased consumption of B vitamins either through diet or supplementation can greatly reduce the likelihood that these symptoms will manifest themselves.PMS is all about timing. For most women symptoms will appear two weeks before their period begins and will subside or disappear once it does start.When certain hormones and brain chemicals called neurotransmitters interact it results in triggering PMS or causing it to worsen. If a women is under stress or has poor eating habits this can also be a cause. One study done in the U.S. looked at the eating habits, supplement use and the presence or absence of PMS symptoms over a ten year period. It was found that women with higher intakes of vitamin B, specifically thiamine (B6) and riboflavin (B2) had a significantly lower risk of developing symptoms associated with PMS.In women who consumed high levels of thiamine the risk of developing symptoms of PMS where reduced by 25 per cent while those that consumed higher levels of riboflavin experienced a 35 per cent reduction.It is believed that B vitamins help reduce the affects of PMS by aiding in the synthesis of brain neurotransmitters. Vitamin B2 plays an important role in the generation of vitamin B6 which generates serotonin. Symptoms include overeating, anxiety, depression and headaches when serotonin levels are low.Vitamin B1 is required to synthesize another neurotransmitter call GABA which is associated with anxiety levels. Many women who suffer from symptoms of PMS can also benefit from making some diet and lifestyle changes. You can both improve mood and reduce food cravings simply by increasing the levels of carbohydrates in your diet. These foods will aid in increasing serotonin levels in the brain. Whole grain breads, legumes, fruit and starchy vegetables are examples of healthy carbohydrates that can be incorporated into each meal. You will be able to reduce fluid retention, bloating and weight gain simply by lowering the amount of salt in your diet. Try to avoid processed and fast foods which are typically high in salt. Eat more meals that are prepared at home so you can control the amount of salt you are getting.Low levels of calcium can affect hormones that are responsible for regulating mood. Women with PMS tend to have low levels at the time of ovulation. It has been shown that women who consume 1200 mg of calcium a day from diet or supplementation have a 30% lower chance of having PMS. In clinical trials it was shown that women who received 1000 mg to 1200 mg of calcium supplements over a 3 month period had a noticeable improvement in food cravings, mood swings, water retention and cramps. If you take a calcium supplement due to not receiving adequate supplies in your diet do not take more than 500 mg at a time. This is the dosage that is best absorbed into the body. If you need to take more simply divide it up into two doses. In conclusion, by incorporating some very affordable supplements along with simple diet and lifestyle changes women can reduce the symptoms and occurrence of PMS making this time each month less stressful and inconvenient.
