There is a specific time each month when a woman is sometimes forced to stay at home, forego work or pass up on a day supposedly spent with loved ones just to let the pain pass. Oftentimes, this results to a disruption in the normal day-to-day activities, not only of the woman involved, but also of the people around her.

Premenstrual Syndrome

About 80 percent of women suffer from premenstrual syndrome. PMS is a combination of mood, psychological, physical and emotional disturbances that precedes the onset of menstrual flow. The usual mood symptoms of PMS include mood swings between anger and sadness, oversensitivity, crying, depression and irritability. The physical symptoms are food cravings, appetite changes, the growth of acne, mastalgia or breast tenderness, bloating and fatigue. A more severe case of PMS is called premenstrual dysphoric disorder.

There are several theories as to what causes PMS; the indefinite root-cause of the condition makes it harder for medical experts to make accurate diagnosis and recommendations. But studies and most of the evidences show that the symptoms are caused by hormonal imbalance and interaction between sex hormones and neurotransmitters. Other related studies are also looking at natural ways to reduce and alleviate the symptoms of PMS. A study conducted by a group of searchers in Brazil found that a food supplement containing a mix of vitamins and fatty acids can ease PMS symptoms and result to less painful episodes.

Essential Fatty Acids to Ease PMS Symptoms

A study conducted by a group of researchers from Brazil found that the consumption of fatty acids can reduce the symptoms of premenstrual syndrome. The study was published in Reproductive Health. The researchers gave a group of female study participants capsules containing vitamin E, polyunsaturated acids, linoleic acid, oleic acid and gamma linolenic acid and observed that they experienced less PMS symptoms for a period of 3 and 6 months.

The head of the study, Dr Edilberto Filho, said that the consumption of 1 to 2 grams of essential fatty acids can reduce the symptoms in women suffering from PMS. He added that the intake of the food supplement did not affect the study participants' cholesterol levels. Filho also said that their study present evidences suggesting the administration of essential fatty acids in the treatment of PMS. The capsulized essential fatty acids supplement given to the study participants was manufactured by a food supplement company, Hebron Farmaceutica, that is based in Brazil. But the researchers disclaimed that there were no connection between them and the company that can result to biased and unreliable results.

According to the researchers, 80 to 95 percent of women suffer from one or a few of the symptoms of PMS. Filho said that PMS and its symptoms has significant effects to the person's daily life and may have additional adverse effects due to the cost in pain management and interruptions in productivity. Though there are still some unresolved issues regarding the cause of PMS, researchers are looking at the body's sensitivity to prolactin. The study suggests the use of essential fatty acids in the treatment of PMS since it achieves the desired effects without producing any biochemical and hormonal disruptions.

Filho added that the objective of the study is to evaluate the effectiveness of essential fatty acids when it comes to alleviating the symptoms associated with PMS. They gathered a group of 120 female volunteers that were diagnosed with PMS and placed them on a randomized clinical trial. The study participants were divided into three groups and were given placebo pills and pills containing 1 or 2 grams of the essential fatty acid supplement for a period of 6 months. The results were evaluated through the Prospective Record of the Impact and Severity of Menstruation or the PRISM calendar.

The researchers concluded that the prolonged use of the essential fatty acid food supplement for a minimum of 6 months showed better results than after a short treatment of 3 months. This observation is an indication that the essential fatty acids contained in the food supplement controls PMS symptoms by interacting with prolactin receptors.

Health Benefits of Essential Fatty Acids

Some types of fat from animal sources can be bad for the health, especially when taken in excess amounts. But there are also a few types of fats that can be beneficial to the health. Omega-3 fatty acids, for one, have been found by numerous clinical studies to reduce the risk of certain health conditions including cardiovascular disease and certain types of cancer. It is found in foods like walnut, some cold water fishes like anchovies, sturgeon, mackerel and herring, and some fruits and vegetables.

A nutritionist from the New York Mount Sinai Medical Center, Laurie Tansman, said that omega-3 fatty acids play a vital role in the promotion and in maintaining good health. The numerous health benefits of omega-3 fatty acid include the reduction of the risk of heart disease, stroke and hypertension. Children with low levels of omega-3 fatty acids in the body were also found to be at high risk of developing attention deficiency and hyperactive disorder or ADHD.

Natural Ways to Alleviate PMS Pains

PMS is a common problem amongst women. Due to the painful symptoms of PMS, some women are forced to take pain killers in order to lessen the pain.  But taking painkillers can only give temporary results and may lead to long term side effects. The prolonged use of pain killers will only make the body dependent to the medication. Tolerance may also develop, resulting to intensified episodes in the future. During a PMS syndrome, medical expert will advise small but several meals in a day, preferably meals that are carbohydrate-rich, to maintain a high sugar level in the blood.

Eating foods that are rich in calcium like red kidney beans, broccoli, and yogurt will help improve the person's mood, reduce the bloated feeling, and improve concentration. The consumption of fruits will also reduce the symptoms of constipation. Eating foods with high levels of high saturated fats can result to hormonal imbalance but the intake of essential fatty acids can help reduce the intensity of the symptoms in the long run.

Sources
nutraingredients.com
medicinenet.com
webmd.com