HEALTH Remedies for PMT

Help keep your PMT in check


Ask the pharmacist
James Geraghty

Up to three quarters of women are believed to suffer from some form of PMT during the run-up to their period. PMT can take in the form of mood swings, irritability, tearfulness, back pain, abdominal pain and cramps, bloatedness, breast tenderness… the list goes on.
The good news is that there’s plenty you can do – aside from curling up on the sofa with a large bar of chocolate – to help keep PMT in check.

The skinny on fats
While there is no one definitive cause, hormonal changes are thought to be a major contributing factor. Keep hormonal imbalance to a minimum by making sure you’re getting enough of the essential fats. Essential fatty acids (EFAs) help to support hormone production and correct imbalances that cause irritability and mood swings.
The main contenders are omega 3, found in flax seed oil, omega 6, found in hemp seed oil and omega 9, which is naturally present in pumpkin seed oil; what’s important, however, is that you get the balance of these essential fats right. Try Viridian Nutrition’s Omega 3:6:9 Oil.

Vital vitamins
Vitamin B6 and magnesium can also help, especially with emotional symptoms such as low mood, irritability and mood swings. When taken together, researchers noticed that the combination of magnesium and vitamin B6 had significant effects on reducing anxiety-related premenstrual symptoms such as nervous tension, mood swings, irritability and anxiety.

Quell the cravings
A diet rich in wholegrains and fresh fruit and vegetables should help to stabilize blood sugars, keeping sugar cravings and mood swings to a minimum.
If that chocolate bar is proving too tempting and you are suffering with cravings, the mineral chromium can help. Glucose Tolerance Factor (GTF) Chromium helps to maintain balanced blood sugar by interacting with insulin and keeping sugar cravings to a minimum.

Spice it up
Finally saffron, the world’s most expensive spice by weight, can make a huge difference. A study involving women aged 20-45 years with regular menstrual cycles and experience of PMT symptoms for at least 6 months were given 30mg saffron extract daily. A significant difference was observed in cycles 3 and 4, and by the end of the treatment period, three quarters of the women on saffron capsules reported at least a 50 per cent reduction in their PMT symptoms, compared to only 8 per cent of women in the placebo group.
It’s unlikely you’ll get the amounts you need from food, but 30mg saffron capsules are available.

James Geraghty is the managing director of the Molloy’s Lifestyle Pharmacy Group. He has a degree in biochemistry and pharmacy, as well as 15 years’ experience of the health industry. A huge believer in the importance of exercise and wellbeing, he regularly lectures to active retirement and special interest groups around the county.