Fighting PMS With Sound Nutrition

Fighting PMS With Sound Nutrition

Fighting PMS With Sound Nutrition

As many as one in five women suffer from premenstrual syndrome (PMS) While symptoms might vary from person to person, common complaints include depression, irritability, cramping and headaches, any of which can be severe enough to interfere with a woman’s ability to function throughout the day.


But take heart: A recent study involving 3,000 women, more than a third of whom had experienced symptoms of PMS over a 10-year period, showed that those women who consumed the highest amounts of calcium were 20 percent less likely to suffer from PMS than women who consumed the lowest amounts and women with the highest levels of vitamin D intake were 41 percent less likely to develop symptoms compared to women taking the least amount of vitamin D.


Vitamin D and calcium also play key roles in the prevention of another condition many women are prone to develop as they age – osteoporosis. Here’s how to ensure you get adequate calcium and vitamin D in your daily diet:


Foods that are rich in Calcium include Breast milk (!), fresh  Fish, canned fish such as Tuna, Sardines and Mackerel, Spinach, Broccoli, Chinese Cabbage, Beans, Fruit, Tofu, Sesame seeds, Almonds, Brazil Nuts, Pistachios, Orange Juice, Molasses, Edible Seaweeds (such as in Sushi etc.), Oats & Porridge. Many beverages are also fortified with Calcium such as Dairy and Goats Milk, Soy Milk, Orange Juice.


While Dairy Milk is considered to be a convenient source of Calcium, many people have symptomatic or sub clinical (unnoticed) sensitivities to the sugars (lactose intolerance) or proteins (Casein sensitivity) that can lead to chronic and debilitating illnesses ranging from Irritable Bowel Syndrome, Asthma, Sinusitis, Chronic cough, Diarrhoea, Cramps, Chronic Fatigue among many others. Dairy is notan essential food for human beings, particularly in our society where such a wide and rich variety of foods is available that don’t irritate the bowel or immune system. Cultures in developed nations that do not consume dairy products at all are no more susceptible to osteoporosis and disease than our own, even in menopause.


Foods that contain Vitamin D are usually fortified such as Soy and Dairy Milk, Margarine. Natural sources of Vitamin D are few, but include Fish, Liver (and pate), egg yolks.


For those who have dietary issues restricting their intake of many of the foods rich in Calcium and Vitamin D, we stock an outstanding practitioner-only prescription Calcium and Vitamin D supplement which will help to maintain stable and readily absorbable amounts of these minerals into the body. Please ask for it next time you visit, or call the clinic on 9822 0588 for pricing.


Tips to maximise and maintain Calcium and Vitamin D levels in your body:

  • Strive to eat some of the calcium-rich foods listed above on a regular basis.
  • Do some weight-bearing exercise every day, like going for a walk.
  • Try to get at least 10 minutes a day of sunshine to maximise production of Vitamin D.
  • Eat iron-rich and zinc-rich foods such as shellfish, red meat, turkey, oatmeal, rye bread, lentils, baked potato, green leafy vegetables, nuts and seeds.
  • Soak whole grains overnight before preparing them to eat.
  • Stress management- through reading, recreation, or even counselling.
  • Don’t use large amounts of flesh meats, flour products, salt, and caffeine. Sugar is best avoided completely.



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