FEMALE PROBLEMS: SUPPLEMENTS AND EXERCISE FOR PMS (PREMENSTRUAL SYNDROME) SUFFERERS
Suggested Supplements
• Vitamin В6, 50-300 mg., daily (work up rom 50 mg. gradually)
• Magnesium, 500 mg. and calcium 250 mg., daily (Yes, with PMS the ratio should be twice as much magnesium as calcium because a magnesium deficiency causes many of the PMS symptoms.)
• Vitamin E (dry form) 200-100 IU, daily
• Pantothenic acid (vitamin B5), 1,000 mg. (lg.), daily (When taken with vitamin C, pantothenic acid helps to control allergic responses that can be more intense during the premenstrual time.)
• Evening primrose oil, 500 mg., 1-3 times daily (Helps alleviate pain as well as mood disorders brought on by PMS.)
• Dong quai, 2 caps, 3 times daily, Vi hour before or after meals (begin a week before menstruation) This herb is known as the female ginseng and can improve circulation, regulate liver function, and help remove excess water from the system.
Recommended Exercise
Sustained exercise (aerobic) is best, brisk walking for thirty minutes twice daily (or swimming) is extremely effective in providing improved abdominal circulation and in minimizing PMS symptoms.
Other Benefits Of Aerobic Exercise For PMS Sufferers:
• Helps prevent the retention of fluids
• Increases the level of beta endorphins in the brain (thus elevating mood)
• Aids of proper metabolization of needed nutrients
• Minimizes constipation and encourages regularity
• Helps reduce stress
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