Fatigue, irritability, mood swings, insomnia,
tender breasts, bloating, food cravings, weight gain, joint
or muscle pain, headache and depression. An estimated 70% to 90%
of women experience one or more symptoms of premenstrual syndrome
in the days preceding their monthly period.
Now it is known that a diet too low in healthy
fats can contribute to symptoms of PMS. It is believed that we have
succumbed to a kind of "fat phobia," in which we try to cut all fats
out of our diet. However, essential fatty acids (EFAs) are healthy
fats that are necessary for the body's normal function, and in their
absence, women are more likely to experience PMS symptoms.
How Fatty Acids Impact on Women's Balance
According to numerous research studies by pioneer fats researcher,
David Horrobin, MD, have shown the connection between assorted
symptoms of PMS and a lack of EFAs...
Bloating and Weight Gain
EFAs enable the kidneys to dispose of excess water. Inadequate
levels of EFAs can lead to bloating and weight gain.
Moodiness
Proper brain structure and function
require EFAs. It is thought that inadequate levels cause neurotransmitters
to function suboptimally, making a person more likely to feel angry,
sad or depressed.
Achy Joints and Muscle Cramps
In your body, EFAs are converted into hormone-like prostaglandins,
which help reduce inflammation that often is related to aches and pains
felt in joints and muscles. EFAs similarly help ease menstrual cramping.
Fatigue and Food Cravings
EFAs make red blood cells more flexible, which enables them to move
through capillaries more easily. This helps the cells to receive and deliver
nutrients and oxygen more efficiently. This increases energy levels and
reduces food cravings, which can be the result of not getting all the
nutrients you need.
Breast Tenderness
The proper balance of omega-3 and omega-6, the fatty acids in foods,
allows the body to produce the right balance of prostaglandins,
hormone-like substances that participate in a wide range of body functions,
such as the contraction and relaxation of smooth muscle and the modulation
of inflammation, easing breast tenderness.
Rich Sources of EFA's
Americans eat too much saturated fat, which
contributes to inflammation, and not enough of the healthy fats that
naturally counter it. To make sure that you get your share of healthy
essential fatty acids...
Incorporate more cold-water fish (such as salmon,
lake trout, sardines, mackerel and herring), seeds and nuts into your
diet. In addition, use healthy plant oils, such as flaxseed,
olive and canola.
Some women find that naturally anti-inflammatory
evening primrose oil, which contains the good fat gamma linoleic acid
(GLA), relieves premenstrual discomfort. If you are taking any
prescription medication, talk to your doctor before using this or
any other dietary supplement.
It is recommended to blend oils made from
organically grown seeds, stored carefully in dark glass, which can be
poured over salads and steamed vegetables. These oils can be
found in quality health-food stores. Dr. Johanna Budwig recommends one
tablespoon of raw, cold pressed, unrefined, virgin flax seed oil with one
half cup of low fat cottage cheese per day. EFAs
should be taken daily -- not just for PMS, but for the optimal
functioning of every cell, tissue, gland and organ in your body.
