By Dr. Deedra Mason
Women’s health, particularly the menstrual cycle, relies on a complex interplay between neurotransmitters, hormones, nutritional and psychosocial factors. As a result, women approach their health professionals with a variety of concerns related to this topic.
In addition to the usual suspects of weight gain and mood swings, however, can come reports of painful or irregular menstrual symptoms, hot flashes, heart palpitations and night sweats. Many women think these symptoms are just a normal part of being female.
Clinical data suggests otherwise; in both the medical and wellness community, these reports appear to be increasing in frequency and intensity. Particularly alarming is the observation that these symptoms are occurring in much younger women. Some experts believe this is due to hormone disruptors present in our plastics, our foods and even our drinking water.
There is no agreement on the number of women who suffer from Pre-Menstrual Syndrome (PMS). Experts in the field, however, generally estimate that at least 80 percent of menstruating women will experience at least one symptom of PMS as part of their monthly cycle. Pronounced PMS symptoms occur more often in women between the ages of 25 and 40, those who have recently given birth, and those with a personal or family history of depression.
Menstrual health has multiple and varied presentations. You may want to evaluate your eating pattern and nutritional support program if you typically experience:
•History of endometriosis
•Increased body fat (esp. midsection)
•Decreased libido or interest in sex
•Trouble sleeping for a full night
•Irritability, mood swings, or sudden tears
Collectively, these symptoms, whether brought on by internal or external causes, have made an active approach to managing menstrual complaints, sleep disorders and improving detoxification pathways an increasingly important focus in women’s health.
Proper nutrition definitely plays a positive role in relieving some of the problems of PMS. Evidence is substantive that several and vitamins, minerals and other nutrients are important for healthy menstruation, including B-vitamins, vitamin E, zinc and omega-3 fatty acids.
Vitamins B6 and E encourage the release of progesterone into the bloodstream and potentially raise progesterone levels through periods of depletion; it is during these low level days in the female cycle that women will typically encounter sleep disruption, joint discomfort and mood swings.
Additionally, an increase in progesterone combined with sufficient B-vitamin status can help ensure adequate amounts of serotonin production—a critical part of managing PMS. Optimal levels of these neurotransmitters help to promote relaxation and can help to reduce symptoms of stress and anxiety, which also accompany these hormonal fluctuations.
Zinc initiates key enzymes, playing a pivotal role in vasoconstriction of the endometrial arteries before and during menses. Because tissue stores of both zinc and iron are often quite low in young women, it is prudent to supplement today to avoid a chronic deficiency later.
Finally, the same pro-inflammatory end products causing joint discomfort and headaches are those known to be elevated in painful menstruation. Clinically, we often see a benefit withregular omega-3 fatty acid supplementation.
Owing to a very diverse set of symptoms, female health issues can appear very complex—sometimes so complex that they might even seem impossible to solve. By directly addressing the underlying causes, however, it is possible to mitigate the vast majority of these issues.
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