Un articolo sulla sindrome premestruale e l’impatto positivo della dieta vegetariana del Dott. Murray, uno dei più famosi medici americani che si occupa di medicina funzionale e di naturopatia
In sintesi i sintomi della sindrome premestruale sono causati da uno squilibrio nel rapporto estrogeni progesterone con un eccesso relativo degli estrogeni da 5 a 10 giorni prima del ciclo inoltre vi è spesso un eccesso di prolattina e una riduzione degli ormoni tiroidei. Lui raccomanda di ridurre netamente le proteine animali a favore di una dieta ricca in vegetali, fibre, legumi e cereali (integrali). le donne vegetariane espellono con le feci 2-3 volte più estrogeni e soprattutto hanno il 50% in meno di estrogeni liberi rispetto alle onnivore. Inoltre raccomanda di ridurre caffeina, sale e aumentare invece il consumo di fitoestrogeni e vit. B6, tra i tanti rimedi.
What is Premenstrual Syndrome?
Premenstrual syndrome (PMS) is a recurrent condition of women, characterized by troublesome symptoms seven to fourteen days before menstruation. Typical symptoms include: decreased energy level, tension, irritability, depression, headache, altered sex drive, breast pain, backache, abdominal bloating, and edema of the fingers and ankles. Severe PMS, with depression, irritability, and extreme mood swings, is referred to as premenstrual dysphoric disorder.
What causes Premenstrual Syndrome?
Although there is a wide spectrum of symptoms, there are common hormonal patterns among PMS patients compared to women who have no symptoms of PMS. The primary finding is that estrogen levels are elevated and plasma progesterone levels are reduced five to ten days before the menses, or the ratio of estrogen to progesterone is increased. In addition to this hormonal abnormality, hypothyroidism and/or elevated prolactin levels are common.
What dietary factors are important in Premenstrual Syndrome?
Reduce or eliminate the amount of animal products in the diet, and increase consumption of fiber-rich plant foods, including fruits, vegetables, grains, and legumes). Vegetarian women have been shown to excrete 2-to-3 times more estrogen in their feces and have 50 percent lower levels of free estrogen in their blood than omnivores. These differences are thought to be a result of the lower fat and higher fiber intake of vegetarians.
Considerable evidence suggests that caffeine consumption is strongly related to the presence and severity of PMS. Therefore, caffeine must also be avoided by women with PMS. The effect of caffeine is particularly significant in the psychological symptoms associated with PMS, such as anxiety, irritability, insomnia, and depression. If breast tenderness and fibrocystic breast disease are the major symptoms as caffeine has an adverse effect on the way estrogen stimulates breast tissue.
There is also evidence phytoestrogens may exert a balancing effect when estrogen levels are high as is commonly seen in the premenstrual syndrome (PMS). The consumption of soy foods is the most economical, and possibly the most beneficial, way to increase the intake of phytoestrogens. Vitamin B6 also has an affect on the metabolism of estrogen. Vitamin B 6 is high in yams, leafy green vegetables and legumes.
Excessive salt (sodium chloride) consumption, coupled with diminished dietary potassium, greatly stresses the kidneys’ ability to maintain proper fluid volume. As a result some people are “salt-sensitive,” in that high salt intake causes high blood pressure or, in other cases, water retention. In general, it is a good idea to avoid salt if you have PMS. If you tend to notice more water retention during the latter part of your menstrual cycle, reducing your salt intake is an absolute must.