Can Iron Alleviate Symptoms of Premenstrual Syndrome? By MS
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rritability, bloating, pain and depression are all side effects of premenstrual syndrome, or PMS. PMS can be a minor annoyance for some, but debilitating to others. Diet can play a role in the in the severity of PMS Symptoms. Women whose diets were full of plant-based iron were one-third less likely to develop symptoms of PMS than women who consumed less iron. Non-meat sources of iron include dried beans and green, leafy vegetables like spinach and kale. In addition, women who consumed 10 milligrams of zinc per day were found to have a lower risk of developing symptoms of PMS as well.
Researchers are not sure why iron and zinc play such a critical role in PMS symptom reduction, but some suggest that it has to do with serotonin production. Iron is involved in serotonin production, a neurotransmitter that helps regulate mood and appetite. Low serotonin levels play a role in clinical depression and have linked to PMS symptoms. Women should know that supplementing a diet with high doses of zinc and iron is unadvisable, as these minerals could cause serious health problems if taken above the recommended levels. Zinc and iron obtained from natural food sources is recommended over oral supplements that supply zinc and iron. Other natural remedies could help with PMS treatment and prevention. Increasing calcium and magnesium intake can help as both nutrients can relax muscles and alleviate cramping. Although many women refrain from exercise when battling PMS, such activity actually may help ease symptoms. Aerobic or cardio exercise reduces stress, boosts circulation, releases endorphins and has been shown to reduce the uncomfortable symptoms of PMS. A well-balanced diet and exercise are two ways to be able to relieve symptoms of PMS. Keep in mind that severe PMS is not typical and any abnormal emotional or physical symptoms should be addressed by a gynecologist or family doctor. azhealthandliving.com |September 2013
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