Tag wellness

Banish PMS Article For Oxygen Magazine Online

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banish-pms

Please check out original post here: http://www.oxygenmag.com/article/banish-pms-10130

Here are 9 ways to deal with moodiness, soreness, bloating and cravings when it’s that time of the month.

Go with the flow? Easier said than done. Your monthly visitor is not only inconvenient, but it’s also frequently preceded by annoying symptoms like irritability, fatigue, pelvic cramps, acne and bloating to name a few. While not every woman gets PMS, most women get at least one symptom a month.

Fortunately, there are numerous measures you can take to alleviate the symptoms of PMS. Exercising regularly, breathing and relaxation techniques, avoiding alcohol, sugar, salt and caffeine, and consuming small, frequent meals to stabilize blood sugar are all effective methods for easing discomfort, but there are numerous over-the-counter supplements that have demonstrated effectiveness in managing the most common symptoms.

Magnesium
Magnesium levels fluctuate during a woman’s cycle. The higher the estrogen or progesterone, the lower the magnesium, which in turn brings on PMS symptoms. That’s why supplementing with magnesium is a good idea. It has a calming effect, and it also reduces the swelling, breast tenderness and. A well-tolerated dosage is 400 milligrams before bedtime. Women who have more severe mood swings from PMS might prefer a more bioavailable form of magnesium called magnesium glycinate. This form also decreases the hot flashes, which some menopausal women experience.

Dose: Recommended dosage is 250 milligrams one to three times daily, and should be taken with food.

Calcium
Studies have found that women who take calcium supplements, experience less severe PMS symptoms than those who don’t. Calcium supplementation can reduce fatigue, depression, mood swings, tension and anxiety, bloating and breast tenderness, and cramping and generalized aches and pains.

Dose: Take 400 milligrams three times daily.

Vitamin B6
Women who experience mood swings right before their periods tend to benefit greatly from taking vitamin B6. It’s also effective for symptoms of menopause, morning sickness, depression, acne and bladder inflammation.

Dose: Take between 50 to 600 milligrams per day in two to three divided doses.

Vitamin E
Vitamin E reduces the production of prostaglandins, which are responsible for cramps and breast tenderness.

Dose: Take 400 international units daily.

Chromium Picolinate
Chromium picolinate affects insulin, glucose and serotonin in ways that can decrease sugar and balance mood and appetite.

Dose: A dose of 200 micrograms three times daily is optimal.

Alpha Lipoic Acid
Alpha lipoic acid, or ALA for short, is effective in regulating blood glucose, optimizing carbohydrate consumption and reducing sugar cravings.

Dose: Effective dose ranges are between 100 to 200 milligrams, taken two to three times daily.

Vanadyl Sulfate
This supplement has an insulin-like effect on the body and has been shown to regulate blood sugar levels, which makes it adept at curbing those wicked sugar cravings.

Dose: Take 10 milligrams three times daily.

B-Complex
B-complex formulations consist of the following: B complex capsule contains the following vitamins: folic acid, thiamine (B1), riboflavin (B2), niacin (B3), panthothenic acid (B5), pyridoxine (B6), cyanocobalamin (B12) and biotin. This complex supports memory, improves mood, decreases anxiety and combats the effects of stress. It also boosts metabolism, thus increasing energy. I have encountered remarkable responses to B-complex in people who have suffered from depression and who did not respond to prescription antidepressants.

Dose: I recommend 100 mg per day.

Gamma-Linoleic Acid
Gamma-Linoleic Acid is an omega-6 fatty acid, which are considered essential fatty acids, meaning, they are necessary for human health, but the body can’t make them. They play an important role in brain function as well as normal growth and development. They help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system. GLA helps fight inflammation which is why it’s effective in treating the symptoms of PMS, such as menstrual cramps and breast tenderness, especially when taken in tandem with magnesium and vitamin B6.

Dose: Take 500 to 1,000 milligrams per day.

Fitness As An Insurance Policy

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One of the biggest challenges I face as a physician and fitness professional is convincing patients and clients that healthy eating and regular exercise serve as the best insurance policies in optimizing health and minimizing the risk of illness and disease. It is especially frustrating because I know first-hand that this is true.

I began weight training at the age of 21 to heal from my teenage bout with anorexia. Luckily, I was already practicing relatively healthy eating habits once I abandoned my starvation mission. I was not surprised by the fact that I loved weight lifting, how it made me feel, how it made me look, and how it made others look at me. It also empowered me and lifted me from the darkest period of my life, becoming my saving grace and an insurance policy for my health and well-being. I became intrigued with the world of fitness and quickly noticed the “can do” attitude that was so pervasive. At one point I had considered competing in the fitness division and had even looked into hiring a coach, but then I got sidetracked by medical training, marriage and then divorce. Little did I know then that I would finally hit the bodybuilding stage in my 40’s and eventually attain IFBB Professional Status.

healthy lifeI may be a freak of nature and blessed with decent genetics, but then again, maybe not. My maternal grandmother died of cancer at 63, and my maternal grandfather passed away at 81 of a heart attack. My mom suffered from a brain aneurysm rupture ten years ago and now battles high blood pressure, macular degeneration, and osteoporosis. In contrast, my blood pressure is at the low end of normal, and I have the bone mineral density of a 20 year old. My mother’s veins are very small and deep, while mine are huge pipelines which sit right under the surface of my skin. With that type of family history, I am thankful that I took charge of my own life as a young adult and made changes which protected my health.

Hopefully my story resonated with some of you and perhaps inspired you to take regular exercise and healthy eating seriously. Please do not wait until your health begins to suffer. Be proactive and preventative, especially if you have a family history of certain diseases. Revamp your eating habits NOW. Commit to a regular exercise program that incorporates resistance training. No more excuses!