Pre-Menstrual Syndrome (PMS) refers to physical and emotional symptoms that occur in the one to two weeks before a woman's period. Symptoms often vary between women and resolve around the start of bleeding. Common symptoms include acne, tender breasts, bloating, feeling tired, irritability, and mood changes. PMS affects up to 50% of menstruating women and peaks among women in their 30’s and 40’s.
How to manage PMS
Lifestyle can have a significant bearing on the severity of symptoms. Regular exercise and relaxation techniques like meditation can relieve nervousness and agitation. Diet is equally as important. Limiting consumption of saturated and polyunsaturated fats and sugar, caffeine, chocolate and alcohol can all help reduce symptoms. Increasing consumption of fruit, vegetables, legumes, whole grains, nuts and seeds, soy foods and essential fatty acids can also minimise the symptoms of PMS.
Pyridoxine (Vitamin B6)
Vitamin B6 supports several neurotransmitters (hormon...
Menstrual pain, also known as menstrual cramps, is estimated to occur in 20% to 90% of women of reproductive age and it is the most common menstrual disorder. Menstrual pain can be classified as either primary or secondary based on the absence or presence of an underlying cause. Secondary is associated with an existing condition where primary is not.
The main symptom is pain concentrated in the lower abdomen or pelvis. It is also commonly felt in the right or left side of the abdomen and may radiate to the thighs and lower back. Symptoms often co-occurring with menstrual pain include nausea and vomiting, diarrhea or constipation, headache, dizziness, disorientation, hypersensitivity to sound, light, smell and touch, fainting, and fatigue. Symptoms of menstrual pain often begin immediately after ovulation and can last until the end of menstruation, because it is often associated with changes in hormonal levels in the body that occur with ovulation....
When it comes to overall wellness, maintaining digestive health is vital. By paying attention to what and how you eat and by following some good diet and lifestyle principles, you can help your digestive system do the job. Your digestive health is often a reflection of what you put into your body. If you place emphasis on a diet rich in fiber and essential nutrients, coupled with good eating habits, it’ll help the digestive process to work well. On the other hand, eating poorly can increase the risk of digestive problems.
The digestive system relies on certain nutrients and substances to function properly. It is suggested to try to focus on wholefood, which means focus on foods that are as close to their natural state as possible such as fresh fruits and vegetables, whole grains, lean meats, poultry and fish, legumes, and raw nuts and seeds. These foods usually always contain higher levels of nutrients than packaged and processed foods, helping to ensure your body, including the digesti...
Every day, your body produces substances called free radicals. This occurs during normal metabolic processes as well as during exposure to chemicals in our environment. These free radicals cause chemical chain reactions (oxidation reactions) in the tissues which lead to cell damage. Antioxidants are molecules that work to stop these chain reactions and help minimize the damaging effects of free radicals in the body.1 Antioxidants may help to keep us healthy and reduce the risk of health problems.
Plant based foods such as fruits, vegetables, whole grains and nuts are considered to be good dietary sources of antioxidants. If you are looking to increase your antioxidant intake, fruits with the highest antioxidant concentrations include cranberries, blueberries and blackberries. Among the vegetables, choose beans, artichokes and potatoes and walnuts, pecans and hazelnuts among the nuts.
Complementary medicines continue to be a popular healthcare choice with the general public not only for health maintenance and well-being, but also for the enhancement of vital physiological processes. Some complementary therapies work as well as conventional therapies often cost less and have fewer side effects. Another benefit of complementary medicine is that they serve as prophylactic treatments to numerous ailments. In conjunction with the use of rotation and exclusion diets and the supplementation with vitamins, minerals and antioxidants, complementary therapies seek to promote a balanced metabolism to achieve optimal health and prevent disease. A person who uses a complementary therapy often benefits from a sense of empowerment. In seeking care outside conventional medicine, the patient takes a more active role in their health care thereby making them feel more in control of their health. Science has shown that your emotional state can affect your health. Many people respond wel...
It’s not a topic that men generally want to talk about, especially with their partners, but a lack of libido is a common occurrence that can affect men at any age. In fact, it’s estimated that one in five men will experience a diminished sex drive at some stage in their life.1 A lowered libido can be caused by a medical condition or a side effect of certain medicines, which will need to be addressed by a GP, but for some men, it can be helped with simple lifestyle changes, and herbal or nutritional support.
To help revive your libido:
Exercise – Regular exercise can increase energy levels, reduce stress and boost circulation which can all impact on a man’s libido. Keep in mind that too much exercise can have the reverse effect.
Include stress‐management techniques – Researchers have found that stress hormones can lower sexual desire and response,2 so it’s important to incorporate stress‐management and relaxation techniques into your routine. Along with exercise, consider yoga, m...
If you have weak, breakage‐prone nails, brittle hair, dry or lackluster skin, it could mean that you are not getting the right amounts of nutrients that your body needs to build or repair these tissues. Increasing your nutrient intake through specialized supplements may help to maintain and restore their health and strength:
Biotin – Biotin is classified as a B vitamin and is necessary for normal growth and body function. Biotin supplementation helps to strengthen soft brittle nails and reduce their breaking and splitting. Biotin deficiency has also been linked to hair loss.1
Collagen – Collagen is one of the most abundant proteins in the body and it makes up a large part of our skin, hair and nails. Supplemental collagen appears to help the body’s own production process improve, as well as to increase skin elasticity and moisture, which declines during the aging process
Amino acids – One of the main structural components of hair, skin and nails is a specialised protein kn...
It’s thought that around half of the physical decline associated with ageing may be due to a lack of physical activity. Without regular exercise, people over the age of 50 years can experience a range of health problems including reduced muscle mass and strength, joint flexibility and mobility plus increased blood pressure, body fat and risk of mood disorders.
Visible signs of ageing are the things you see in the mirror; fine lines or loose sagging skin. Collagen production starts to decline and your existing collagen levels start to breakdown as you age. Collagen is important for reducing fine lines, wrinkles and sagging skin, firming and toning skin, and strengthening connective tissue in hair, nails, tendons, ligaments, cartilage and bone.
Your key to ageing well – top 5 anti-ageing nutrients
While ageing is inevitable, it’s not all doom and gloom. Looking after yourself with a healthy diet and lifestyle will automatically put you in a good position to age well. Our top 5 anti-age...
Deciding if you need to take a daily multivitamin can be confusing because there isn’t a rule that states everyone should take them ‐ it really depends on the individual, their diet and lifestyle, and any health concerns they may have. Here are some things to think about when making the decision for you and your family.
It’s important to realise that nutritional supplements are never meant to replace a well‐balanced, whole food diet. This is because they can’t replicate all the nutritional benefits found in whole foods. If you’re eating a good diet that includes a wide variety of fresh foods including fruits and vegetables, whole grains, lean meats and fish, low‐fat dairy and legumes, you may not need to take nutritional supplements on a daily basis.
In certain cases however, extra supplementation is recommended:
. Women who are pregnant - During pregnancy a woman’s nutritional needs are increased and it’s recommended that all expectant mothers take folic acid, iodine and iron supplements...