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Mother Nurture
© Rick Hanson, Ph.D., and Jan
Hanson, L.Ac., 2005
Mothers and
PMS
Since becoming a mom, I've
begun experiencing more intense PMS. Is this normal? And what can I
do?
Yes, studies have shown that having
children increases the chance of having more intense PMS. While it's
not going to put you in the hospital - though the prospect of that
kind of rest may sometimes sound pretty good! - PMS can have a
significant impact on your mood, sense of worth, irritability, and
relationships many days a month. But happily, there's a lot you can
do about it:General Well-Being
This is the foundation of hormonal
health. Make the basics a priority: protein with every meal, regular
vitamin/mineral/essential-fatty-acid supplements, sleep over
housework, cultivating personal practices that feed your innermost
being, and a relentless focus on lowering stress.
Exercise
One study showed that women who
participate in sports experience less PMS than those who don't.
Regular massages can help as well. Diet
Consume less (or no) sugar, salt,
refined carbohydrates, caffeine, alcohol, and dairy products.
Increase your intake of fruits, vegetables, and other fiber-rich
complex carbohydrates. Additionally, there are two kinds of foods
with natural chemicals that can help with PMS: the cruciferous
vegetables (e.g., broccoli, Brussels sprouts, cabbage) and soy
products. Supplements
On top of a generally healthy diet-and
consistent supplementation of essential fatty acids, vitamins, and
minerals (especially calcium)-adding intensive daily doses of one or
more of the nutrients below could bring greater balance to your
menstrual cycle, particularly if that nutrient is lacking in your
body:
Vitamin B6 - Take as 100 mg
pyridoxine (or 50 mg of pyridoxal-5-phosphate) an hour before eating
breakfast or taking supplements containing minerals
Vitamin E - Take 800 IU
Magnesium - Take 800-1000 mg,
ideally as magnesium glycinate; decrease if there is soft stool or
diarrhea
Additionally, some women benefit from
the essential fatty acid GLA found in evening primrose oil,
especially for breast tenderness.Herbs
The Chinese combination formula Dan
Zhi Xiao Yao San - Follow the instructions on the bottle, or from
your acupuncturist.
The single herb, Dong Quai, is found
in most Chinese formulas for women's health problems, and you can
try it individually (in a 1:5 tincture, 1 teaspoon 3 times a day),
although it's generally best in a formula.
The Western herb, Vitex agnus-castus
(chasteberry), has been shown to be helpful for PMS, but do not take
it if you are using oral contraceptives. Try a standardized extract
containing 0.5 percent agnuside, taking 175-225 mg/day.
Natural Hormones
The research evidence is mixed for
using progesterone to reduce PMS, perhaps because this hormone is a
factor for a subgroup of women. If you explore this option, we
recommend you do so under the care of a licensed health care
provider. Western medicine
If you try some of the suggestions
above and your PMS remains moderate to severe, consider asking your
physician about:
Oral contraceptive agents
(OCAs)-a.k.a. "the pill"
Fluoxetine (Prozac, Serafem)-and
perhaps other antidepressants-that can sometimes relieve the
depressed mood some women have with PMS, and perhaps other
discomfort as well
We wish you the best!
(Rick
Hanson is a clinical psychologist, Jan Hanson is an
acupuncturist/nutritionist, and they are raising a daughter and son,
ages 12 and 14. With Ricki Pollycove, M.D., they are the authors of
Mother Nurture: A Mother's Guide to Health in Body, Mind, and
Intimate Relationships, published by Penguin. You can see their
website at www.nurturemom.com or email them with questions or
comments at info@nurturemom.com; unfortunately, a personal reply may
not always be possible.)
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