經前症候群/經前煩憂症
PMS and PMDD
Premenstrual syndrome (PMS) is a collection of physical and
emotional symptoms which are related to the menstrual cycle.
The condition affects most women of child-bearing age, most
commonly in the two weeks prior to menstrual flow. Most women
experience some premenstrual symptoms, while approximately
a third of women experience distress as a result of a number
of symptoms. Between five and ten per cent of women are thought
to suffer with premenstrual dysphoric disorder (PMDD) - an
extreme and incapacitating version of PMS.
Omega fatty acids play a vital role in the healthy functioning
of every living cell; forming the building blocks in the brain,
they are essential for normal physiological function in humans.
Omega-3 fatty acids, particularly EPA, and the omega-6 fatty
acid GLA, have several health-giving properties; as well as
nourishing phospholipid cell membranes, these highly unsaturated
fatty acids act as powerful free radical-scavenging antioxidants.
Virgin evening primrose oil (EPO) is rich in botanical substances
called triterpenes, which protect against the oxidative cell
damage caused by free radicals;[i] together these fatty acids
provide a natural boost to the immune system which is often
depressed whilst women are menstruating.
Important metabolites of EPA and GLA from virgin evening
primrose oil (eicosanoids - prostaglandins and leukotrienes)
regulate several important bodily functions including inflammation,
pain, blood clotting and fluid balance. The synergistic properties
of EPA and GLA help with several symptoms of pre-menstrual
syndrome (PMS) including:
- Breast pain and tenderness
- Emotional mood swings
- Irritability
- Poor concentration - the "scatter-brain" tendencies
which affect some women
- Muscle tenderness and cramps
- Menstrual pain
- Bloating
- Tiredness and lack of energy
- Low immune system
In one double-blind placebo-controlled trial, menstrual pain
(dysmenorrhea) was inversely associated with omega-3 fish
oil intake.[iii]The study found that omega-3 fatty acids from
fish oil substantially decrease menstrual cramps, which are
believed to be prostaglandin-mediated. By providing the omega-3
EPA without DHA (another omega-3 fatty acid), our supplements
maximise the production of EPA metabolites. Crucial for countering
the inflammatory effects of short-chain omega-6 vegetable
oils, which are so prevalent in the modern diet, eicosanoids
(important anti-inflammatory by-products of EPA) compete with
DHA for desaturase enzymes. [iv] By supplementing the diet
with pure EPA, the body is able to convert the EPA into DHA
as and when the body needs it, without interfering with the
healthy production of the anti-inflammatory eicosanoids.
Studies suggest that omega-3 fatty acid supplementation (particularly
EPA) may be beneficial in helping to balance the brain chemicals
serotonin and dopamine, which are thought to be affected by
the pre-menstrual fall in the sex hormones oestrogen and progesterone
prior to bleeding. These chemicals are responsible for the
changes in mood, particularly affecting those with premenstrual
dysphoric disorder (PMDD) - the most extreme form of PMS.
The symptoms of PMDD - including severe depression, anxiety,
irritability and anger - are similar to those experienced
by many women with PMS, except they are much more extreme.
Some women find that their hormones severely impact their
quality of life, affecting social and personal relationships
at home and at work. PMDD affects between 3 and 5 per cent
of women.
Comprising an important component of the phospholipid layer
of cell membranes, fatty acids are also vital for effective
cell communication and healthy brain function. Shortages of
the highly unsaturated fatty acids force the body to replace
these flexible good fats in the brain with more commonly consumed
rigid bad fats (found in margarines, pastries and deep-fried
foods), which harden the phospholipid layer and slow the transmission
of electrical signals. This harmful process can, over time,
lead to an imbalance of the levels of the mood-enhancing neurotransmitters
serotonin and dopamine. In fact, treatment for PMDD is often
in the form of anti-depressants (SSRIs) which inhibit the
reuptake of serotonin and help to stabilise levels. With a
wealth of harmful side effects it is no wonder, however, that
most women do not want to resort to prescription anti-depressants.
For those seeking a more natural solution, they'll be pleased
to know that certain natural fatty acids are extremely effective
in terms of easing symptoms of PMDD. GLA from cold-pressed
non-raffinated virgin EPO and concentrated EPA from marine
fish oil, nourish and modify the phospholipid layer to restore
the efficacy of electrical messaging and normalise neurotransmitter
levels. They work harmoniously to produce eicosanoids that
prevent the uptake of serotonin and dopamine, thus keeping
them in the system for longer, in a similar way to SSRIs -
but without the harmful side effects. For the same reason,
these fatty acids are extremely effective in easing symptoms
of depression.
Another important factor in PMDD is the relationship with
the hormone cortisol. Stress, a not unfamiliar state of being
for many people, raises cortisol levels in the body. A long
term consequence of the "flight or fight" response,
cortisol upsets the normal balance of the mood-enhancing neurotransmitters
dopamine and serotonin. Supplementation with EPA can restore
the balance to normal healthy levels, by reducing the amount
of cortisol in the blood, thereby lifting one's mood.
As well as ensuring you consume the right amounts and types
of fat daily, it is helpful to make some lifestyle changes
in order to reduce symptoms during menstruation. Ensure that
you minimise stress, which can trigger biochemical changes
including the over-production of cortisol. Exercise is also
thought to play a part in the severity of PMS symptoms - both
in terms of its ability to lower stress and ease menstrual
cramps. Other important dietary factors to consider are limiting
the foods that can aggravate various symptoms, including sugar,
caffeine, alcohol and salty foods - all of which can encourage
fluid retention. Of course, it is also important to ensure
that you drink enough water, which is crucial for many biological
processes to function properly.
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