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<p class=MsoNormal><b><span style='font-family:Arial'>Premenstrual Tension</span></b></p>
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<p class=MsoNormal><span style='color:red'>PMS / PMDD </span> <br>
<a href="index.html">Home</a></p>
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<p class=MsoNormal><o:p> </o:p></p>
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<td valign=top style='padding:0in 0in 0in 0in'>
<p class=MsoNormal><b><span style='font-family:Arial'>PMS / PMDD AND TWO
THERAPEUTIC NUTRIENTS</span></b> </p>
<p><b style='mso-bidi-font-weight:normal'><span style='font-family:Arial'>Do
you remember when there wasn't even a name for what we now know as PMS?</span></b><span
style='font-size:11.0pt;font-family:Arial'> It wasn't that many years
ago that doctors considered it to be all in a lady's head. Long before
that, hysterical women were considered to have it all emanating from their
uterus. The solution? Surgery to remove the uterus (and with it the
hysteria), hence the hysterectomy. Half a million hysterectomies are still
performed annually, most of them medically unnecessary. </span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>Even twenty years ago, I
do not recall that there was much serious discussion about PMS. A lot of angry
ladies changed that. Now TV adds discuss PMDD (Premenstrual Dysphoric
Disorder). Whats a dysphoric? A person exhibiting dysphoria, of
course. Now for the real answer: a person with anxiety, depression and
restlessness. It is derived from the Greek word <i>dusphoros</i> , which
(appropriately enough) means "hard to bear." </span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>So now I've got dysphoria
to read.(That was subtle, but did you get it? If you didn't, I'll get
datphoria next time.) But seriously, folks:</span><span style='font-size:
11.0pt'> <o:p></o:p></span></p>
<p style='tab-stops:288.75pt'><b><span style='font-size:11.0pt;font-family:
Arial'>Vitamin B-6</span></b><span style='font-size:11.0pt'> <span
style='mso-tab-count:1'> </span><br>
</span><span style='font-size:11.0pt;font-family:Arial'>PMS/PMDD symptoms may
indicate pyridoxine (vitamin B-6) deficiency, as they are greatly relieved by
pyridoxine supplementation.</span><span style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>B-6 dosage to the tune of
500 milligrams (mg) daily is very safe. Probably tens of millions of women
suffer PMS symptoms; only a very few cases of B - 6 overdose problems have
been reported. Daily dosage over 2,000 mg has occasionally caused temporary
neurological symptoms in some persons. But this only happens if pyridoxine is
given alone, or way out of proportion to the other essential B-vitamins.
Taking ALL the B vitamins together (as B-complex) is the safest and most
effective therapeutic approach.</span><span style='font-size:11.0pt'> </span><span
style='font-size:11.0pt;font-family:Arial'>( <a
href="http://doctoryourself.com/bvitamins.html">http://doctoryourself.com/bvitamins.html</a>
) When a balance is maintained, B-vitamin toxicity is virtually
nonexistent. Is there a safe harbor? I think so. Use the entire
B-complex, taken every two to three hours. Consider adding perhaps 50mg
to 100 mg of pure pyridoxine to each dose if dysphoric symptoms are really
awful.</span><span style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>You can get some
(probably less than 5 mg) of B-6 from food, if you really like to eat whole
grains, seeds and organ meats. A goodly slice of beef liver contains a
whopping 1.22 mg of B-6. Other dead animals parts contain less (turkey and
chicken breasts are pretty good, but chicken liver is only 0.6 mg per
serving), while most other foods contain very little. Avocados (0.5 mg
each) and bananas (0.7 mg each) lead the pyridoxine league for fruits.
Potatoes (0.7 mg each) and nuts (especially filberts, peanuts and walnuts)
are relatively good veggie sources. </span><span style='font-size:11.0pt'>
<o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>The US RDA for B-6 is
about 2 mg daily (and it is LOWER for women), and this is ridiculously
inadequate. A strong case can be made for increasing this to at least 25 to
65 mg per day for people without PMS symptoms. But don't hold your breath for
any raising of standards anytime soon. Consider that some research (the 1975
MRCA study, for starters) has shown that of children ages 2 through 12, 74%
did not get the US RDA of B-6. Thats pretty terrible, but it is worse for
adults 19 and over: 99% got less than the US RDA of B-6. Does THAT ever
explain the PMS problem in the <st1:place w:st="on"><st1:country-region
w:st="on">USA</st1:country-region></st1:place>!</span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:10.0pt;font-family:Arial'>Above copyright C 2003
and prior years by Andrew W. Saul.<o:p></o:p></span></p>
<p><b><span style='font-size:11.0pt;font-family:Arial'>Magnesium</span></b><span
style='font-size:11.0pt'> <br>
</span><span style='font-size:11.0pt;font-family:Arial'>(Thanks to Paul Mason
at <a href="http://www.mgwater.com/">http://www.mgwater.com</a> This
site offers many complete papers by the worlds leading magnesium experts.)</span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>Increasing dietary
magnesium often decreases menstrual cramping as well as PMS. Calcium causes
muscles to contract, while magnesium helps them to relax. Dietary calcium
gives temporary relief of menstrual cramps. However, calcium also depletes
the body of magnesium and ensures cramping will occur in the following month
if magnesium is not replenished.</span><span style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>Magnesium is used by some
doctors to treat mental stress. On the periodic chart, magnesium appears near
lithium. Lithium is often used to treat stress and related disorders.
Magnesium is needed to shift calcium into and out of cells. Cells require a
small amount of calcium, however too much calcium is a problem. Magnesium
serves to regulate essential cellular minerals. </span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>If you do not suffer from
kidney disease, consider taking an oral daily dietary magnesium supplement.
For generally healthy people the only known side effect from taking too much
magnesium is diarrhea. Your body continuously discards excess magnesium
through urine and feces. </span><span style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>The U.S. Recommended
Daily Allowance (RDA) for magnesium (Mg) is 350 mg (milligrams) per day for
men and 280 mg/day for women. Most researchers studying hypomagnesemia (not
enough Mg) are now convinced the RDA is insufficient to maintain an adequate
amount of biologically available Mg for all body functions. Magnesium is
necessary for normal functioning of over 300 enzymes that are present in your
body. (Enzymes are chemical substances necessary for normal
metabolism). </span><span style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>If you do not have enough
available magnesium (magnesium deficiency), it slowly degrades your general
health in a variety of ways. Magnesium deficiency is directly linked to heart
disease. Moreover, because of the many ways your body employs magnesium, it
plays a role in diabetes, cancer, stroke, osteoporosis, arthritis, asthma,
kidney stones, migraine, leg and menstrual cramps, eclampsia, PMS, chronic
fatigue syndrome, tetany, and a host of other problems. </span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>Magnesium supplements are
commonly available in 100 to 250 mg magnesium oxide (MgO) tablets or
capsules. Its available without prescription at drug and health food stores
everywhere. For women, try starting with 200 mg per day. Take the supplement
with your largest meal. After 2 weeks increase your daily dose by a
convenient increment, say, 100 or 125 mg. (Tablets are easily snapped in
half). If frequent bowel movements or gas become a problem, reduce the amount
and gradually increase again by spreading the dose over three meals. </span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>Pre-menopausal women do
not require as much Mg as men. 2.3 to 3.0 mg per pound of body weight per day
is usually sufficient to maintain adequate magnesium in women. However, after
menopause, women should increase the dose.</span><span style='font-size:11.0pt'>
<o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>(From <i>THE ROLE OF
MAGNESIUM IN THE PREVENTION OF CORONARY DISEASE AND OTHER DISORDERS</i> by
Tom Miller. Edited and reprinted with permission.)</span><span
style='font-size:11.0pt'> <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>Also recommended:</span><span
style='font-size:11.0pt'> <br>
</span><span style='font-size:11.0pt;font-family:Arial'>Seelig, Mildred
(1980) <i>Magnesium Deficiency In The Pathogenesis Of Disease</i>. (Plenum,
NY) Among the best works on this important subject. </span><span
style='font-size:11.0pt'> <br style='mso-special-character:line-break'>
<![if !supportLineBreakNewLine]><br style='mso-special-character:line-break'>
<![endif]><o:p></o:p></span></p>
<h3><span style='font-size:11.0pt;font-family:Arial'>More Magnesium Means
Better Health<o:p></o:p></span></h3>
<p><span style='font-size:11.0pt;font-family:Arial'>(OMNS October 23, 2007)
Over two-thirds of all Americans do not consume the recommended daily intake
of magnesium. Even more alarming are data from a study showing that 19% of
Americans do not consume even one-half of the government's recommended daily
intake of magnesium. (1) It is therefore not surprising that disability and
death from heart attack and stroke are the nation’s leading killers.
The National Institutes of Health says, "Magnesium is needed for more
than 300 biochemical reactions in the body. It helps maintain normal muscle
and nerve function, keeps heart rhythm steady, supports a healthy immune
system, and keeps bones strong. Magnesium also helps regulate blood sugar
levels, promotes normal blood pressure, and is known to be involved in energy
metabolism and protein synthesis. There is an increased interest in the role
of magnesium in preventing and managing disorders such as hypertension,
cardiovascular disease, and diabetes." (2) Inadequate magnesium intake
has also been associated with cancer, asthma, allergies, arthritis,
osteoporosis, kidney stones, migraine headaches, menstrual cramps, PMS,
tetany and cramps, and other conditions as well. (3) A list this long fully
justifies increased concern about population-wide magnesium deficiency. <o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>Foods high in magnesium
include nuts, seeds, spinach, yogurt, wheat germ, and whole grains. Few
Americans eat enough of these to ensure an adequate magnesium intake of 400
mg/day. Magnesium supplements are commonly available as inexpensive magnesium
oxide in 100 or 250 mg tablets. For better absorption, physicians often
prefer amino acid chelated magnesium tablets or magnesium citrate. Magnesium
is available without prescription at discount and health food stores
everywhere. People typically start supplementation with 200mg per day and may
slowly increase to 600mg per day, taken in divided doses, some with each
meal. (4,5) Persons with kidney failure should not take supplemental
magnesium unless directed to by their physician. Otherwise, magnesium
toxicity is extremely rare. There have been no deaths from dietary
supplementation with magnesium. (6) <o:p></o:p></span></p>
<p><b><span style='font-size:11.0pt;font-family:Arial'>References:</span></b><span
style='font-size:11.0pt;font-family:Arial'><o:p></o:p></span></p>
<p><span style='font-size:11.0pt;font-family:Arial'>(1) King D, Mainous A
3rd, Geesey M, Woolson R. Dietary magnesium and C-reactive protein levels. J
Am Coll Nutr. 2005 Jun 24(3):166-71. <br>
(2) <a href="http://ods.od.nih.gov/factsheets/magnesium.asp" target=new>http://ods.od.nih.gov/factsheets/magnesium.asp</a>
<br>
(3) <a href="http://www.mgwater.com" target=new>http://www.mgwater.com</a> <br>
(4) Miller T. The role of magnesium in the prevention of coronary disease and
other disorders. <a href="http://www.mgwater.com/tmiller.shtml" target=new>http://www.mgwater.com/tmiller.shtml</a>
<br>
(5) Dean C. The magnesium miracle. <a href="http://www.carolyndean.com"
target=new>http://www.carolyndean.com</a> <br>
(6) <a href="http://www.aapcc.org/annual.htm" target=new>http://www.aapcc.org/annual.htm</a>
<o:p></o:p></span></p>
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<p><b style='mso-bidi-font-weight:normal'><span style='font-size:10.0pt;
font-family:Arial'>Andrew Saul is the <span class=grame>author of the books <i>FIRE</i></span><i>
YOUR DOCTOR!</i> How <i>to be Independently Healthy </i>(reader reviews at<i>
</i><a href="http://www.doctoryourself.com/review.html">http://www.doctoryourself.com/review.html</a>
) and <i>DOCTOR YOURSELF: Natural Healing that Works.</i> (reviewed at <a
href="http://www.doctoryourself.com/saulbooks.html">http://www.doctoryourself.com/saulbooks.html</a>
) </span><o:p></o:p></b></p>
<p><b style='mso-bidi-font-weight:normal'><span style='font-size:10.0pt;
font-family:Arial'>For ordering information, <a
href="http://www.doctoryourself.com/order.html">Click Here</a></span> .<o:p></o:p></b></p>
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