Several of the problems associated with the menstrual cycle can be
helped by careful attention to diet. However, frequent or heavy blood
loss, irregular bleeding or unusual levels of pain should be
investigated by your doctor.
Premenstrual syndrome, or PMS, produces physical and mental changes
which typically begin from mid-cycle onwards, or in the premenstrual
week, and clear as soon as the period starts. Symptoms include
backache, headache, water retention, cramps, breast tenderness,
irrational behavior, anxiety, depression and poor circulation.
PMS may be related to the production of the female hormones estrogen
and progesterone, which control the monthly cycle, and to a woman's
sensitivity to changing hormone levels. As the condition has become
more fully understood, most doctors have become increasingly
sympathetic.
Some may suggest taking vitamin B6 - which is involved in the breakdown
of estrogen in the liver - and perhaps evening primrose oil
supplements. Sometimes hormones will be prescribed; many women find
that their PMS symptoms disappear when they are on the pill.
Researchers in both orthodox and alternative medicine agree that PMS
symptoms can also be eased by diet. Studies suggest that a diet high in
carbohydrate and low in fat is helpful.
Supplements of vitamin B6 may help to counter premenstrual depression,
lethargy, and water retention - characterized by a bloated stomach,
swollen fingers, toes or face, and tender breasts. It may help to
increase intake of foods which contain useful amounts of this vitamin,
such as meat, fish, whole grains and green leafy vegetables. Cutting
down on salt can also help to reduce water retention. Eating foods high
in vitamin E, such as cold-pressed oils and wheatgerm, may help to
reduce breast tenderness.
Dysmenorrhoea - Painful Periods
If painful periods start later in life they may have an underlying
cause such as pelvic inflammatory disease, fibroids or endometriosis
(the inflammation of the lining of the uterus), so it is wise to
consult a doctor.
Painful periods often affect young women until their cycles settle
down. Symptoms often ease after the birth of the first child or after
going on the pill. There is some evidence to suggest that vitamin B6
and evening primrose oil can relieve symptoms. However, the case for
taking supplements is still unproven. Many women have found that
increasing their intake of vitamins C and E, and the minerals calcium
and magnesium can also help. This may be because the nutrients help to
relax the walls of blood vessels, reducing cramping sensations.
Amenorrhoea - Missed Periods
The most likely reason for a missed period is Pregnancy. However,
several other conditions result in missed or irregular periods, such as
Thyroid problems, obesity and diabetes. Exercising excessively, abrupt
weight loss, emotional upheavals or severe stress, and even flying, can
all interrupt the menstrual cycle. For example, amenorrhoea is a
relatively common symptom of Anorexia Nervosa, and it can also be a
problem for young women athletes, especially runners and gymnasts.
Changing contraceptive pills, and low-dose mini-pills may also
interfere with the normal menstrual pattern.
Menorrhagia - Heavy Periods
Heavy periods tend to occur when girls start menstruating or as the
menopause approaches. They are also common in women who use the
contraceptive IUD (coil). Intermittent bleeding throughout the month
can have many causes, such as hormone imbalances or fibroids, so they
should always be investigated by your doctor.
When women have heavy periods, they lose more blood than normal and can
develop Anemia. Even if you are not anemic, it is sensible to eat
plenty of iron-rich foods, the best sources are liver (but not if you
are trying to conceive), kidneys and red meat.
Vegetarians can boost their iron intake by eating plenty of wholemeal
bread, dark green leafy vegetables and dried fruits. Drinking diluted
citrus fruit juices or eating fresh fruit with your meals is also
helpful, because both contain vitamin C which the body needs to absorb
iron.
