Roberta Stimson ND / PMT & Menopause Tips

For a few women the hormonal change brought on by the onset of periods, and later the menopause, is a breeze. For the majority it is something entirely different. We’ve consulted the experts for some insight into how to allay the symptoms.

Leading holistic naturopath Roberta Stimson says:

In general, both premenstrual syndrome and menopausal symptoms are pretty much unheard of in countries where life is simple and there is a balance of fresh home-cooked food, physical exertion, a well-occupied mind and the support of a loving family life.

In the West our lives have become overly complicated. The stress levels acquired throughout life affect the endocrine system, in particular the adrenals, eventually creating over- or under-functioning glands.

It is primarily the adrenal glands that give us the strength and courage to get through each day, fending off whatever challenges we’re dealt and then waking up the next day ready to start all over again!

The adrenal glands also allow us to cope with change, including the monthly intrusion of a period, or the emotional and physical effects of menopause, the ultimate ‘change’ for a woman.

The following suggestions will help redress the balance and ease the symptoms:

EAT WELL
Eat three moderate meals a day, with two small protein snacks as nuts or a hard-boiled egg in between meals.
VARY YOUR DIET
Make sure that each meal contains about 50% protein, 30% vegetables (NOT including potato), and 20% other carbohydrates, including fruit.
EAT REGULARLY
Make it a rule never to skip meals even if the ‘meal’ is a yoghurt smoothie, a few natural raw nuts and seeds, cottage cheese, low-fat hummus or organic peanut butter on a rice cake, some tinned fish, or even a soya protein drink. If we skip meals or have a carb snack in desperation our adrenal glands are put under enormous strain causing a shift in blood-sugar levels which ultimately robs us of precious energy. By the time it’s ‘that time of the month’ or that time of one’s life, there isn’t the energy needed to handle our natural bodily processes, leaving us prone to mood-swings, including anger, aggression and irritability, over-sensitivity, weepiness, and a feeling of vulnerability.
AVOID
Stay away from refined carbohydrates, all wheat products if possible, and salty foods which depress the metabolism, create bloating and water-retention and cause food-allergy symptoms of fuzzy-headedness, constipation, pressure, mood-swings, muscle-soreness, weight gain and skin problems!

Fluctuating Energy Levels

Diet is the key to maintaining energy levels. Those who are conscious of fluctuations in energy levels have been shown to eat a lot of refined carbohydrates, skip meals because they’re too busy or on a ‘diet’, probably drink coffee or copious amounts of tea or soft drinks, and smoke cigarettes. This causes over-stimulation of the adrenal glands, and causes vulnerability to natural body changes. Post-natal depression, for example, is related to adrenal exhaustion.

Here are recommended supplements to a good quality diet:

Omega-3 fish oil – 1-3 grams daily – for good calcium absorbtion, heart and cardiovascular strength, brain function, including good memory, concentration and peace of mind, a balanced nervous system, and healthy skin, teeth and bones.

A top quality, no-expenses-spared multi-vitamin and mineral that contains all the vital minerals, including iron glycinate, magnesium and trace elements, vitamin E and also containing the B-complex group of vitamins – among them B6, at an average dose of 50-100mg.

Digestive support in the form of betaine hydrochloride. We produce up to 50% less of this stomach acid from the age of 40, leaving us more susceptible to poor digestion, bacterial and parasitic infection and in particular to bone density reduction due to poor assimilation of calcium and other minerals. Take this with the main meal every day from the age of 30 if there is a family history of osteoporosis, or from 40 onwards in general.

Most Omega-6 oils are easily obtained in the diet. However, one specific type – gamma linolenic acid (GLA) – is not, so take evening primrose or starflower oil at a dose of 2000-4000 mg daily for a t least two weeks before periods are due to start. It can also be taken throughout the month.

Take 1000 mg of time-released vitamin C with evening meals to assist healing of adrenals during sleep.

Other ways to help correct imbalances:

Relaxation
Lie down for 20-30 minutes in the middle of the day with headphones on and a calming hypnotherapy CD. Let thoughts pass through your mind and out the other side. The effect is profound and immediate.
Chiropractic adjustments
Have them regularly, say four times and year. Keeping the spine flexible allows for free circulation around the nerves and blood vessels, which connect like an internal wiring system to all our organs and glands.
Yoga and pilates
For muscle strength, flexibility, balance and calm, as well as the gentle stimulation of glands and organs for optimal function and healthy cycles.
Colon hydrotherapy
Two or three treatments a year can assist in reducing a build-up of pressure in the gut as a result of hidden constipation, gas or bacterial imbalance, all of which can affect the mind, skin, hormonal balance and digestion in a negative way.

How to keep your colon clean:
A probiotic capsule first thing each morning
½ teaspoon barley grass powder in water, daily
Eat bran regularly
Eat an apple a day
Drink a glass of hot water with lemon every morning
Eat plenty of vegetables,
Particularly steamed broccoli,
With olive oil and garlic

Period pain
Debilitating period pain and abdominal discomfort is often associated with backache and groin pain. An ice pack placed across the lower back for 10-20 minutes can relieve discomfort tremendously. It may sound like the last thing you’d want to do, but wrap up warm and try it for a great result.
*With thanks to Roberta Stimson at the Gonstead Clinic