Women's Health Week: Menstrual Issues/PMS

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Good Morning!

 

Women's Health Week: Menstrual Issues/PMS

 

The menstrual cycle is divided into three stages. The Follicular Stage begins

with menstruation. The first shedding of blood is considered the menstrual

period. Due to low levels of an estrogen called Estradiol, and the hormone

progesterone, this allows for the shedding of the endometrium, the uterine wall

lining. As days progress in the follicular stage, the follicle stimulating

hormone (FSH) slightly begins to increase. This stimulates the development of

several follicles, each containing an egg. At the same time, levels of

estradiol, which are secreted by the ovaries, is increasing and stimulates the

uterine wall lining, making it thicker.

 

The Ovulatory Stage begins as a surge of lutenizing hormones (LH) and the

follicle stimulating hormones (FSH) increase. Since only one follicle continues

to develop, ovulation (egg release) often occurs 16-32 hours after the surge of

hormones begins. Estradiol levels peak during the surge and progesterone levels

start to increase.

 

The Luteal Stage begins as levels of lutenizing hormones (LH) and the follicle

stimulating hormones (FSH) decrease. The ruptured follicle closes after

releasing the egg and forms the corpus luteum. The corpus luteum secretes

progesterone and estradiol causing the uterine wall to continue to thicken. If

the egg is not fertilized, the corpus luteum degenerates and no longer secretes

progesterone. The estradiol levels decrease and a new menstrual cycle begins.

 

Menstrual Problems/PMS: Menorrhagia, a fairly common disorder that is

characterized by unusual heavy or prolonged period of menstrual flow. The

average amount of blood loss during a normal menstrual period is about two

ounces. With menorrhagia, a woman may lose three ounces or more. It rarely

signifies a serious underlying disorder.

 

Excessive menstrual flow, menstrual period lasts for more than 7 days, large

clots of blood may pass, paleness and fatigue are some of the symptoms. The

cause of menorrhagia could be imbalance of female hormones, such as estrogen and

progesterone fibroids, pelvic infection, endometriosis disorder, intrauterine

device (IUD), or hypothyroidism.

 

Painful menstrual cramps, Dysmenorrhea, is a chemical problem. Each month, the

lining of a woman's uterus produces chemicals calls prostaglandins, which help

the uterine muscles contract and expel tissue and fluids during menstruation.

High levels of prostaglandins cause uterine muscle contractions, or cramps. Not

every woman suffers from cramps, but if you do, there are wonderful remedies

that may provide relief.

 

The most common type of irregular period is anovulation, or a cycle in which a

woman does not release an egg (ovulates). This is often the cause of a missed

period.

 

Decreasing stress in your life can help many of these menstrual problems. No

matter what you are dealing with, by reducing stress you are improving

digestion, increasing circulation, improving blood flow, and balancing hormones

through regulation.

 

Improving nutrition helps you nourish your system in a way that allows the body

to optimize what it takes in.

 

Nutritional supplementation can provide a natural way to restore regular

menstrual cycles by filling in the gaps that you may be missing due to poor

nutrition. Additional supplements add back vitamins and trace minerals that

escape us due to stress, poor dietary habits and environmental pollutants.

 

This approach alone can improve your immunity, support natural hormonal balance,

strengthen and regulate your monthly cycle and keep your health in optimum

condition.

 

 

Herbs and Supplements

 

The herb Cramp Bark has traditionally been used to relieve menstrual pain. Herbs

with possible anti-inflammatory properties that may be helpful as well,

including Bromelain, Turmeric, and White Willow Bark. Other potentially helpful

treatments include Black Cohosh, Dong Quai, Fish Oil and Mangnesium.

 

Studies suggest that Magnesium supplementation may be helpful for dysmenorrhea.

dosage is 250 to 600 mg daily throughout the cycle, or 500 to 1,000 mg for 3 to

5 days prior to the onset of cramps. Magnesium works best when combined with

vitamin B6 which is often included in your daily multiple vitamin.

 

It is believed that the omega-3 fatty acids in Fish Oil may help relieve

dysmenorrhea by affecting the metabolism of prostaglandins and other factors

involved in pain and inflammation. There are many different types of fish oil

products available. A daily dose should supply about 1,800 mg of EPA and 900 mg

of DHA. Cod liver oil is probably not the best choice due to the potential for

excessive intake of vitamin A and vitamin D.

 

Below is a list of vitamins and minerals according to dosage:

 

-Multi-vitamin (B Complex requirements) B vitamins* 25-50 milligrams (mg)

-Take this with 400 micrograms

[mcg] of folic acid.

-Vitamin E 400 international units (IU)

The natural form of Vitamin E, d-alpha-tocopherol, is preferred.

-Vitamin C (with rosehips) 2,000 - 4,000 mg (in divided doses)

-Vitamin A (beta carotene) 5,000-10,000 IU

-Calcium 1,500 mg (in divided doses, 1000mg in am, 500mg in pm)

-Vitamin D 400 IU (divided doses with calcium and magnesium)

-Magnesium 500 mg (divided doses with calcuim and Vitamin D, 250mg in am, 250mg

in pm)

-Iron 8 mg The recommendation for iron for women is 18 mg.

-Iodine 150 mcg

-Zinc 10-15 mg

-Selenium 100-400 mcg

-Copper 2 mg

-Manganese 10 mg

-Chromium 200 mcg

-Molybdenum 25 mcg

-Potassium 90 mg

-Boron 50-100 mcg

-Lycopene 5-10 mg

-Lutein 25-50 mg

 

 

Aromatherapy and Hydrotherapy

 

Aromatherapy can help by minimizing cramps, regulating menstrual cycles, and

easing emotions. It can also help relieve the symptoms of PMS. With

Aromatherapy, the trick is to use essential oils in the bath BEFORE you

anticipate your period. Muscle cramps and spasms can benefit from Essential oils

such as Basil, Chamomile, Clary Sage, Cypress, Fennel, Ginger, Juniper,

Peppermint, Rose, Ylang Ylang.

 

Hydrotherapy is the use of water in any form, in the treatment of dis-ease.

Hydrotherapy was used by the ancient Greek physicians. The use of baths for such

purposes as well as for religious purification, personal cleanliness, and

private or social relaxation dates from at least the time of ancient Greece. A

German, Vincenz Priessnitz, popularized the use of spas in Germany and elsewhere

in Europe, where they are still popular today.

 

Hydrotherapy has a number of uses. Warm water will relax spasm; therefore,

hydrotherapy has been useful in treating such conditions as muscular strains and

sprains, muscular fatigue, and backache. Heat is often used in conjunction with

massage or other manipulative or stimulative treatments, such as the whirlpool

bath. Sitz baths (sitting in hot water) are effective in the treatment of many

disorders. Water is also useful in physical therapy because patients who

exercise in a buoyant medium can move weak parts of their bodies without

contending with the strong force of gravity.

 

Take a warm bath. Fill the bath tub with warm water. As the tub fills with water

add 2 spoons of Sea Salts and 1 cup of baking soda to the bath water. Soak for

15-20 minutes.

 

 

Consider a relaxing bath with the calming, anti-spasmodic effects of Rose and

Ylang Ylang essential oils. These wonderful oils are for relaxing cramps and

creating a soothing, calm, relaxed feel. Helps with anxiety, stress, resentment

and fear. (Safe for all skin types).

 

Many woman experience emotional, mental, and physical discomfort each month.

Essential oil blends can help reduce bloating, puffiness, emotional upset, and

relieve many physical and emotional symptoms.

 

 

PMS Bath Blend

2 drops chamomile oil

2 drops geranium oil

2 drops juniper oil

2 drops marjoram oil

2 drops ylang ylang oil

 

Disperse the oil blend in a bath tub filled with warm water. Soak for 20-30

minutes. You can prepare this at home. Bath daily, one-two weeks before your

period begins.

 

 

Homeopathy

 

This medical system uses infinitesimal doses of natural substances to stimulate

a person's immune system and body's natural defenses. Homeopathic remedies are

named for the plant or animal ingredients they are made from. Homeopathy not

only offers relief from temporary disorders but, can provide long term healing

of a person due to its individual and " wholistic " approach. This often leads to

a complete recovery from the dis-ease, as well as, providing an improved

understanding of the patient's situation. This type of healing makes it easier

and possible to avoid recurrence or relapses in the future and, homeopathy

stimulates the body's natural defense system by reestablishing normal immune

system and cell functioning.

 

PMS:

Sepia 30c for symptoms of menstrual pain accompanied by a feeling of weight or

heaviness in the pelvis or lower back. Also when you experience weepiness,

irritablilty or depression.

 

Pulsatilla 30c if symptoms occur such as substantial weight fluctuations,

bloating, water retention, craving for sweets or creamy foods, mood swings or a

strong sense of lonliness.

 

Cimicifuga 6c if symptoms occur such as irregular or painful periods always with

cramp like pain in the pelvic region. Also associated with backache or

headaches.

 

 

Nutrition

 

Water is an essential element that should be drank each and every day. 6-8 8

ounce glasses a day. Contrary to beliefs, this will not add to bloating but will

help to reduce!

 

Consuming excessive amounts of sweets and salty foods Should be avoided.

Although, eating a healthier diet won't cure cramps, it can do mprove your

overall sense of well-being.

 

Cut out salty and sweet junk foods, which can make you feel bloated and

sluggish. Instead, eat more vegetables, fruit, chicken, and fish, and try to

space them out into 4 -5 small meals throughout the day rather than having three

large meals.

 

Take vitamins. Many women report fewer problems with cramps when they're getting

a daily dose of vitamins and minerals. Take a multiple vitamin and mineral

supplement, preferably one that contains calcium and one that comes in small

doses that you can take in divided doses a couple of times a day after meals.

 

The minerals calcium, potassium, and magnesium can also play a part in relief.

Women taking calcium suffer less pain from cramps then those who do not.

Magnesium is important because it helps your body absorb calcium more

efficiently. Increase calcium and magnesium intake before and during your

period.

 

Cut out caffeine. The caffeine in coffee, tea, cola, and chocolate can

contribute to menstrual pain and cramps by stimulating your nervous system. The

oils in coffee also may irritate your intestines.

 

Avoid alcohol. If you tend to retain water during your period, alcohol will only

add to your problems.

 

Many women think diuretics are great for reducing menstrual bloating. Diuretics

have the ability to take important minerals from the body along with the water.

Instead, reduce your intake of water-retentive substances like salt and alcohol.

 

Warmth will increase your blood flow and relax your muscles. This is especially

helpful with cramps and a congested pelvic area. Drink plenty of hot herbal tea

or hot lemonade. A heating pad or hot-water bottle on your abdomen for a few

minutes at a time can bring great relief.

 

 

Andrew Pacholyk, MS, L.Ac.

Peacefulmind.com

Therapies for healing

mind, body, spirit