Evening primrose. According to www.medscape.com, several clinical studies have evaluated the use of evening primrose oil for PMS relief. The Brush trial, an open label study, showed that 61 percent of women, treated from three days prior to onset of PMS symptoms, achieved complete relief mostly from breast pain (mastalgia). While subsequent studies showed moderate relief, other double-blind research efforts in placebo-controlled settings have shown results for as high as 45 percent of participants with only 2 percent of patients experiencing side effects.
Medscape reports, further, that many health care professionals do advise to start with evening primrose oil for mastalgia relief because of its low rate of side effects. The reasoning for treating this PMS symptom is the abnormal reading of essential fatty acids combined with low levels of linoleic acid metabolites in sufferers, which may be favorably influenced by the components in evening primrose oil. The suggested dose is two to four grams.
Diet. Dr. Oz recommends different diet plans to attack certain PMS symptoms. Diarrhea, especially, is a common PMS complaint that can be addressed by gradually adding the proper amount of fiber. For relief, he recommends adding vegetables and fruits rich in fiber to your diet to equal about 30 grams per day. Some examples are apples (4 grams of fiber) and peas (8 grams of fiber).
To combat bloating (and reducing fluid as well as air retention), Dr. Oz recommends a diet rich in magnesium or a daily 200 mg-magnesium supplement, starting two weeks before your period. Magnesium rich foods include unsalted pumpkin seeds and navy beans. One handful of seeds will offer the daily requirement, while one cup of navy beans provides half. Since salt increases bloating, your PMS diet should not include excess sodium.
Exercise. Using exercise to obtain natural PMS relief may be the last item on your list when you do not feel well. Daily stressful physical activity, in the form of working and running after children, is often seen as "exercise" when it is not. However, properly directed physical activity improves general health and reduces nervous tension.
The key is to find doing something you like on a regular basis, not to start a new exercise regiment while you are in the middle of PMS. Low impact workouts in the form of swimming, dancing or walking could be just what the doctor ordered.
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