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Cramps, mood swings, bloating, discomfort, headaches, nausea, blemishes
and breakouts…every month! Up to 10% of women in their teens
and early twenties suffer from severe menstrual pain. And
most women experience some form of unwanted monthly symptoms. I have
yet to meet a single woman who has never experienced some physical or
mental discomfort related to her menstruation. But ladies, fear not,
something as accessible as a change in diet can not only alleviate
all or most of these symptoms, but maybe even bring them to an end.
By increasing the amount of fiber (grains, beans, vegetables, fruits)
in your diet, you simultaneously reduce the amount of estrogen in your
blood. The amount of estrogens in a woman's body rises and falls
with every monthly menstrual cycle. Estrogens, each month, cause
the lining of the uterus to thicken in anticipation of pregnancy. When
the uterus sheds this thickened lining, women often feel cramps. The
fiber contained in plant products tends to carry estrogens out of the
body. The liver filters estrogens out of the blood and sends them
down the bile duct into the digestive tract where the fiber soaks up the
estrogens, much like a sponge, preventing the estrogens from being reabsorbed
back into the bloodstream. By increasing the amount of fiber in your
diet, you reduce the amount of estrogens in your blood, which may result
in milder cramps.
Beans, cabbage, grains and hops, and many other plants contain phytoestrogens,
which are very weak plant estrogens. Phytoestrogens, once in the
body, mimic estrogen and may affect the production and/or the breakdown
of estrogen by the body, as well as the levels of estrogen carried in
the bloodstream. Michael Murray, N.D., a leading authority on natural
medicine, and Dr. John Lee, a leading authority on natural progesterone
say that, "Phytoestrogens have a balancing action on estrogenic effects.
If estrogen levels are low, phytoestrogens will cause an increase in estrogenic
effect. If estrogen levels are high, since phytoestrogens bind to
estrogen receptor binding sites, thereby competing with estrogen, there
will be a decrease in estrogenic effects.”
According to Dr. John Lee, "Phytoestrogens have been used successfully
to decrease symptoms of estrogen excess." The total effects
of phytoestrogens are still being researched, and many scientists are
concerned about the possible negative affects that too many phytoestrogens
may have on the body. However, much research has already been done,
and the positive is still outweighing the negative. Phytoestrogens,
like fiber, both natural components of plants, may reduce the symptoms
of PMS that many women suffer through every month.
Fat drives estrogen levels up. Chicken fat, fish fat, beef fat, olive
oil, canola oil...whether the fat is animal based or plant based, the
more of it there is in your diet, the more estrogen your body makes. Fats
also influence the production of prostaglandins in your body. These natural
chemicals are involved in inflammation, pain, muscle contractions, blood
vessel constriction, and blood clotting. Prostaglandins are suspected
of playing a role in menstrual pain, migraines, and gastrointestinal pains,
particularly since many of the pain-killing medicines that are commonly
used to treat menstrual pain inhibit the effects of prostaglandins.
Another product that can negatively affect your body is sugar. Excess
simple sugars can contribute to premenstrual discomfort by causing irritability
and feelings of depression. Researchers have found that sugar increases
the amount of certain brain neurotransmitters that control moods. Plus,
caffeine aggravates PMS, and the more caffeine you consume, in coffee,
tea, colas, or chocolate, the worse your PMS is likely to be. On
the contrary, foods that are rich in complex carbohydrates and fiber,
such as whole wheat bread, brown rice, oatmeal, vegetables, and beans,
do not seem to cause moodiness. And higher protein foods, such as beans
or tofu, tend to help block the effect of sugar on moods. Although
many women, author included, crave sugar during “that time of the
month,” it is in your best interest to avoid such temptations.
And more research suggests that calcium can help reduce menstrual pain
and PMS. Although more extensive testing is needed in this area,
having the correct amount of calcium in your body is always important. But
keep in mind that the body excerpts the necessary amount of calcium from
your diet. And all excess calcium is dispelled by the kidneys. If
you are ingesting too much calcium from an abundance of dairy products,
along with too much protein from animal products, your kidneys are forced
to work overtime to process the excess calcium and protein, and too much
calcium is excreted through the urine. This leaves your body with
not enough calcium to function properly. Plant products contain more
than enough calcium for your body. Calcium losses can be further
reduced by avoiding excess sodium, limiting caffeine, avoiding tobacco,
regularly exercising, and assuring that you get vitamin D, either from
regular sun exposure or from a typical multiple vitamin.
A diet rich in whole grains, fruits, legumes, and vegetables, provides
your body with plenty of fiber and phytoestrogens that help your body
maintain a lower amount of estrogen which will help regulate mood swings,
cramps, nausea, and blemishes. And not to worry, a vegetarian diet
also provides your body with the required amounts of protein, calcium,
vitamins, minerals, and the necessary, healthy unsaturated fats that keep
your body fueled. Be sure to not be lured back to unhealthy
habits by the myths that calcium only comes from dairy and protein only
comes from meat. Those statements are simply untrue.
Changing your diet is no easy task. In fact, it requires a good deal
of determination, education, and commitment. So start small, make
the goal achievable. Just for one month, completely eliminate animal
products (dairy included) from your diet. And avoid salty, oily and
fatty foods, such as doughnuts, potato chips, and cooking oils. Chances
are you will begin to feel a difference within two weeks. Not only
will this new style of eating reduce many unwanted symptoms of PMS, but
it will actually promote weight loss, and increase your energy.
Resources:
-PCRM Clinical Research
Nutritional Factors in Menstrual Pain and Premenstrual Syndrome
by Neal D. Barnard, M.D.
- http://envirocancer.cornell.edu/FactSheet/Diet/fs1.phyto.cfm#1
Prepared by Barbour S. Warren, Research Associate, BCERF &
Carol Devine, Ph.D., R.D., Educational Project Leader, BCERF
-http://www.arbonnconsultantonline.com/10_ways.asp
Help For PMS...10 Ways To Reduce PMS Symptoms And Get On With Your Life.
- “Foods that Fight Pain,” by Neal Barnard, M.D. Using Foods
against Menstrual Pain.
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