Lutein has been long recognized for its ability to treat age-related macular degeneration but now research shows it might also have a positive effect on brain function.

According to ConsumerLab.com, researchers in Georgia had participants take a lutein supplement fortified with another antioxidant, zeaxanthin, and revealed that after a period of time the subjects enjoyed a 20% increase in vision processing, which helps with sports performance, driver safety, reading speed and cognitive function.

Another study showed the supplement combo improved overall memory performance, verbal memory and attention span. According to Healthline, supplements like lutein and zeaxanthin are called “nootropics” and have a beneficial effect on brain function in healthy people. Here are some other examples:

Fish oils. Supplements that include both DHA and EPA, two types of omega-3 fatty acids, are excellent brain food. The DHA helps maintain the integrity of the brain cells while EPA acts as an anti-inflammatory protecting your brain from free radical damage and aging. Dr. Ellen Kamhi, author of “The Natural Medicine Chest,” says if you choose to get your omega-3 fatty acids from fish, always select the wild variety instead of farmed which has more of the healthy fats.

You also may want to read this article: Memory Natural Help

More than 70 million Americans suffer from high blood pressure but prescription drugs used to control hypertension sometimes can have potentially dangerous side effects.

The effort to battle high blood pressure has grown even more complicated because several lots of popular blood pressure pills have been recalled since last July due to possible cancer-causing contaminants.

But you may not have to rely on medication and instead may be able to take a natural path to get your blood pressure under control.

Dr. Stephen Sinatra, a renowned cardiologist, tells Newsmax, “There are so many ways to lower your blood pressure without the side effects of pharmaceutical drugs. I use many supplements along with a non-inflammatory diet to achieve remarkable results with my patients.

“Sometimes this simple approach along with weight management and stress reduction even helps patients who are on medication reduce their dosage.”

Sinatra says that the current guidelines from the American College of Cardiology and the American Heart Association are that normal blood pressure readings should be below 120/80.

Here are some suggestions on how you can take control of your blood pressure naturally. Never stop taking your medication, however, and always check with your health care practitioner before making any changes in your lifestyle plan.

1. Eat an anti-inflammatory diet. Sinatra likes the PAMM diet plan which stands for Pan Asian Modified Mediterranean. “The absolute best way to lower blood pressure is being more mindful of what you eat,” he says. Choose foods low in saturated fat, sugar, trans fat, and sodium. Eat plenty of fruits and vegetables, fiber-rich grains, fatty fish, nuts, legumes and seeds.
2. Manage Your Stress Level. Sinatra says that stress can be as much of a “silent killer” as hypertension. When we are tense ourbodies produce hormones that constrict blood vessels, making our blood pressure rise. Yoga and meditation have been scientifically proven to reduce stress and lower blood pressure.

You also may want to read this article.

Do you realize that chronic insults to the arteries, such as elevated blood pressure, can certainly take their toll over time, leading to increased risk for heart disease even in the
younger population? The following article examines eight natural ways to lower blood pressure.

Republished with permission from NewsMax Health Radar.

The Power of Nutrients – Should you be popping those pills?

Popping “nutrients” pills (scientific validation of supplements and transparency of information for the consumers) is the main topic of discussion when Ellen Kamhi, PHD, RN, interviews Karen Howard, the Executive Director of the Organic and Natural Health Association.

Karen is a visionary and results-focused leader who has spent more than 30 years working with Congress, state legislatures and healthcare organizations to develop innovative healthcare policy and programs. She has held a variety of executive positions, including serving as professional staff for a Congressional committee, and has policy expertise in the diverse areas of integrative and complementary medicine, managed care, healthcare technology and mental health. An advocate at heart, she has worked to strategically advance the mission and vision of organizations through effective advocacy and strong collaboration.

Prior to Organic & Natural Health, Howard served as executive director for both the American Association of Naturopathic Physicians (AANP) and the Association of Accredited Naturopathic Medical Schools. During her nearly 10-year tenure at AANP, she built a sustainable infrastructure, significantly improved financial performance, established a strong federal presence and supported multiple state association advocacy efforts for licensure. Also during this time, the naturopathic medicine profession established itself as a key component of comprehensive healthcare for the future.

CONTACT:
Organic & Natural Health Association: www.organicandnatural.org ,
Facebook: www.facebook.com/organicandnaturalhealthassociation
Twitter: @OrgNatHealth

To listen to the interview, click the player below. If you have any questions, comments, or suggestion, please use the comment section under this post or contact Ellen Kamhi here.

Rising Above MS

Coping with an unpredictable, chronic illness can take its toll, but natural treatments can help.

By Ellen Kamhi PhD, RN, AHN-BC, AHG, and Lynn Allison

Imagine for a moment knowing that you have problems keeping your balance but not knowing when you will lose it.

Most of the time you are fine, but sometimes you just can’t keep your feet under you. Will it be at the grocery store? While you’re walking to the bathroom? While holding your daughter? Imagine again that you also suffer from intolerable spasms and pain that cripple you at times, but you don’t know how long they’ll last or when they will happen.

Welcome to the world of Multiple Sclerosis (MS).

With more than 400,000 Americans suffering from MS, more cases are being diagnosed every day. This degenerative illness interferes with your central nervous system—the part of your body that controls behavior and movement—and manifests in unpredictable ways, creating different symptoms for each sufferer. Furthermore, the symptoms often “come and go” and are rarely consistent. They may include numbness and tingling of limbs, loss of coordination, tremors, loss or distortion of eyesight, dizziness, and pain.

What is MS?

MS is a chronic, unpredictable, autoimmune disease of the central nervous system that affects the brain, spinal cord, and optic nerves. It’s considered autoimmune because it’s believed that the body’s own immune system attacks the person’s healthy tissue—in this case the healthy tissue of the central nervous system. More specifically, the immune system compromises the integrity of the myelin sheath that surrounds the nerves in the spinal cord and brain.

Think of the myelin sheath like a coaxial cable, the one that brings cable or satellite TV to your home. If you peel back the black plastic coating of the cable, you will find delicate wires underneath. If one of them is cut or damaged, the picture to your TV may not be as crisp or may fail completely. This is the same with your nerves.

Myelin is the protective insulation of your nerve fibers and is made of proteins and fats, and supports the correct transmission of signals along the nerve fibers. So when your brain tells you to pick up a cup of coffee, your hand will actually reach for the cup and pick it up. When the myelin is worn down, inflammation occurs and interferes with the transmission of nerve signals and can damage the nerve fibers themselves. So instead of picking up that cup, your hand may suffer a tremor instead, or not react at all.

Once the myelin is destroyed, it’s often replaced with scar tissue (also called sclerotic tissue). This is where the term “Multiple Sclerosis” originated, meaning “multiple scars.” Patches of these scars are found in random locations along the central nervous system because the body’s immune system seems to attack the central nervous system at random. Therefore, the symptoms and onsets of MS vary and are essentially unpredictable.

Diagnosis occurs in women at least twice as often as men, and MS is more prevalent in colder climates than in their tropical counterparts. Most people are diagnosed between the ages of 20 and 50, but even children as young as 2 years old and others as old as 75 have developed the condition. It’s not considered a fatal disease, and the vast majority of people with MS end up living a normal life span, accented with unpredictable symptoms and attacks.

There are different types of MS, including relapsing remitting, secondary progressive, primary progressive, and progressive relapsing. About 85 percent of individuals are initially diagnosed with relapsing remitting MS, which means that the attacks of neurological dysfunction can become acute, followed by complete or partial recovery periods. After being diagnosed, an MS sufferer may fall into the other three categories depending on the severity, duration, and onset of symptoms.

The symptoms vary greatly from one individual to another and can come and go in an unpredictable manner. These symptoms are all neurological in nature and can include numbness and tingling in the extremities such as the hands and feet, and often occur on one side of the body. Loss of coordination of any limb and visual disturbances such as dim or double vision in one eye is common. Walking difficulties, tremors, lack of bladder control, bouts of dizziness, and mood changes also can appear, sometimes for years before the condition is diagnosed.

This makes diagnosis difficult because there is no actual definitive test for MS. The patient will usually go through several physicians and batteries of diagnostic tests to rule out other possibilities before the final diagnosis is made.

Obtaining a diagnosis can also be a struggle because conventional medicine says the exact cause of MS is unknown. Genetics is thought to play a role, since studies have uncovered an increased risk to relatives of people stricken with MS. Viral infections, such as Epstein Barr, have been established as a possible risk factor, and over the years, experts theorized that MS was caused by overexertion, toxins in the system, poor circulation, and allergies.

Modern science now supports the role of these “causes” as possible triggers that can lead to the development of a deregulated autoimmune response. Experts believe this could, theoretically, contribute to the development of MS, although no direct link has been established. “Research suggests that multiple causative factors convene in the development of auto-immune diseases,” says Dr. Nita Bishop ND. “Components include genetic predisposition (HLA Dr2 haplotype) and a trigger, such as a virus or environmental insult.”

For instance, several studies have shown that exposure to insecticides, solvents, X-rays, and other pollutants may be involved as a triggering agent in this illness. Mercury in amalgam fillings have been linked by some reports (although disputed in others) to MS. Furthermore, MS patients who had their mercury fillings removed reported a 34 percent fewer relapse rate than a group of MS sufferers that kept their fillings.

Exposure to environmental toxins may also help to explain the “cluster effect” where MS is more prevalent than normal in a given geographic area. Current research is also exploring the effect of various environmental toxins which may trigger genetic predispositions to the development or progression of MS.

What can I do about it?

Today, a diagnosis of Multiple Sclerosis no longer means that your vibrant past is over. It’s an exciting time for treatment of the disease because both conventional and natural medicine are coming together to offer sufferers renewed hope. Science is making great strides in tackling the progression and symptoms of the disease, and both pharmaceutically based drug therapies and natural support can work together to focus on curbing the destructive immune responses.

MS is a complex disease, and the most prudent approach is to investigate many treatment options. Natural treatments can often compliment pharmaceutical and conventional therapies, and support the development of a healthy body, which may help to overcome or slow the development of many of the symptoms associated with MS and assist in overall disease management.

Medications are complemented by a growing number of natural therapies that can assist in overall disease management. In 2010 and 2011, there have been several breakthrough oral drugs that help treat symptoms without the pain and inconvenience of traditional injections. Treatments today, according to Dr. Timothy Coetzee, chief research officer of the National Multiple Sclerosis Society (see below), can both help to modify the disease course by slowing down its progression and by reducing the number and severity of attacks.

“Basically, there are currently two ways to treat MS,” says Coetzee. “We try to modify the disease by redirecting the immune system so that the brain is not the enemy, and we deal with the symptoms including fatigue or difficulty walking. The current research underway is providing great hope that we will someday soon be able to stop the progression of the disease, restore function that has been lost, and end the disease forever.”

One of the newer medications available to specifically treat MS symptoms is Ampyra (dalfampridine), a potassium-channel blocker that is licensed for use to improve walking in people with MS. It has been shown to assist in promoting the conduction of nerve signals along nerve fibers whose insulating myelin coating has been damaged by MS. This has helped improve the walking abilities in patients experiencing mobility issues. However, as with all drug therapy, side effects exist. Common ones may include urinary tract infections, insomnia, dizziness, headache, and an MS relapse (2 to 5 percent of people tested).

Another breakthrough in the field of MS includes a study of more than 5,000 people with MS, where researchers identified characteristics that can help pinpoint or predict the rate of progression of the illness. There has also been recent FDA approval clearing the way for the first human clinical trials of stem cell-based therapy. Researchers are hoping to generate progenitor cells, which make cells called oligodendrocytes that, in turn, make the insulating myelin that wraps around nerve fibers. This could potentially help to regenerate the myelin that has been destroyed by the immune system.

MS is a complex disease, and the most prudent approach is to investigate many treatment options. Natural treatments can often compliment pharmaceutical and conventional therapies, and support the development of a healthy body, which may help to overcome or slow the development of many of the symptoms associated with MS, and assist in overall disease management.  One survey found that most MS patients tried natural therapies because they wanted treatments that recognized the body-mind connection, and they were dissatisfied with conventional medicine. The study found that the most frequently used natural therapies among MS patients included herbs, chiropractic massage, and acupuncture. Coetzee points out that alternative or complimentary treatments for MS “are a very serious area of research for the National Multiple Sclerosis Society.”

Diet

Currently, there is no scientific evidence that proves diet affects the long term course of MS, beyond the fact that it’s important for everyone to have a well balanced, low fat diet. However, Dr. Roy Swank, Professor Emeritus of Neurology at Oregon Health Science University, began a study in the 1950s on the effect of reducing MS disabilities by eating a diet high in linoleic acid, and low in hydrogenated oils and animal fats, in addition to supplementing with cod liver oil (5 grams) daily.

After following 144 patients for 34 years on this diet, Swank found that there was a positive effect in terms of morbidity and function for those who stayed on the diet. Although the reason is still unknown, there is no negative effect to eating a diet high in vegetables and healthy oils, and low in animal products and hydrogenated fats. This type of diet also coincides with the Mediterranean style of eating.

Many MS patients, as well as all people in general, report better energy levels and less symptoms when they follow a gluten-free diet, and increase their consumption of healthy organic foods, and eliminating junk foods.

Exercise

 “As recently as the early 90s, people with MS were told to take it easy and rest to help manage their disease,” says Coetzee. “Research studies by our Society and others now support the benefits of many types of exercise in maintaining wellness and function, reducing fatigue, and improving the quality of life.”

Virtually all of the nation-wide network of chapters of the National Multiple Sclerosis Society now offer free or minimal cost exercise programs, particularly in the area of yoga because it helps improve coordination, flexibility, and concentration. Not to mention, it supports healthy functioning of the mind-body connection. Other exercises that have also been shown to aid MS patients include aquatics and resistance training.

Mind/Body

Relaxation therapies, such as meditation are worth learning and practicing for everyone, including MS patients. Researchers in Basel, Switzerland, held the largest study on the effect of meditation for people who suffered from MS. The controlled study showed that mindfulness-based meditation significantly improved the quality of life, including lifting depression and fatigue, in people with progressive MS.

Tens Therapy 

Ellen Kamhi, PhD RN, (co-author of this article) says, “I have had tremendous success with MS patients who decided to try TENS (Transcutaneous Electrical Nerve Stimulation) therapy. In our clinic, we utilized a specific TENS machine called the Neural Conduction Accelerator as part of our protocol, which also included light therapy, relaxation, and weekly massage along with a super healthy diet including juicing, lots of organic vegetables, and good fats such as organic unrefined coconut oil and avocados. TENS has been useful for MS patients to decrease pain and muscle tension.

“I remember when one patient proudly strutted into the office (no longer in his wheel chair) after 16 weeks of following the program. He said to me ‘See what kind of shirt I am wearing?’ At first I was not sure what he meant, but he pointed out that it was a button down shirt, which he had not been able to put on without help for over 13 years!”

Since MS is a disease where symptoms can be intermittent and remissions are common, this protocol cannot be proven to be the catalyst that caused the positive changes. However, improvements did occur in the many MS patients who received TENS treatment over the course of 10 years.

Will supplements work?

Adding dietary supplements has shown to reduce symptoms of MS and aid in the overall health of the MS sufferer. It’s important for MS patients to recognize that they may be at risk for vitamin and mineral deficiencies. Natural healthcare practitioners such as licensed Naturopathic Physicians will test all patients for levels of vitamins and minerals including B vitamins, folic acid, vitamin D, and iron, as well as exploring levels of possible contaminants such as heavy metals.

Low level deficiencies in these nutrients, along with high levels of heavy metals and other pollutants can interfere with healthy nerve function and normal tissue repair. This is especially important since most of the conventional drug therapies that are used for managing MS specifically deplete the very nutrients that are already low in most MS patients.

For example, prednisone and related drugs deplete folic acid, vitamin D, zinc, magnesium, vitamin C, and calcium, and MS patients often have low levels of these important nutrients. It would be prudent for everyone— regardless if you suffer from an autommune disease—to be regularly tested for nutrient levels, but this is especially appropriate for anyone suffering from a degenerative illness such as MS. For information on nutrient blood levels testing visit metametrix.com.

There are specific supplements that have been found to be useful for MS patients, including vitamin D, vitamin B1, vitamin B2, fish oil, L-carnitine, calcium, and magnesium.

VITAMIN D Recently, an Australian study proposed that people who live closer to the equator and are exposed to more sun and vitamin D, are less likely to develop MS. Similarly, a study in the Journal of the American Medical Association determined that people who have a higher blood level of vitamin D have a lower incidence of MS than those with low vitamin D levels. When asking your physician for a Vitamin D level test, request a Serum 25-hydroxyvitamin D level, since this more accurately reflects the amount of vitamin D available to body tissues. For more in-depth information about vitamin D, see our February 2011 issue, or visit naturalsolutionsmag.com and search for “Vitamin D” in the article database.

Fish Oil This supplement has been enjoying wide regard as a healthy addition to the diet, even among mainstream physicians for a number of health conditions. One study that lasted two years investigated a supplement and dietary regimen on the progression of MS. Patients used 5,000 mg of fish oil per day, along with vitamin A, vitamin D, vitamin E, and reduced consumption of alcohol, sugar, coffee, tea, meat, and dairy, while increasing their intake of vegetables, fruit, and whole grains. Although the study size was small, outcomes were positive for a majority of the participants. It’s important to note that the risk-benefit ratio of attempting such a regimen makes for outstanding odds for the patient!

Herbs A specific Tibetan Herbal formula called Padma was tested on MS patients and showed that those patients had increased their muscle strength. A 2010 rat study further investigated the reason for this effect and showed that Padma actually enhances muscle contractility. Plants used in this herbal formula include Iceland moss, costus root, neem fruit, cardamon fruit, red saunders, chebulic myrobalan, allspice fruit, beal tree fruit, columbine, English plantain, licorice root, knotweed, golden cinquefoil, clove flower bud, spiked ginger lily rhizome, heartleaf sida, valerian root, wild lettuce leaf, and calendula flower.

Chinese Skullcap Chinese Skullcap (Scutellaria baicalensis Georgi) is an Asian herb that enjoys wide use as an aid for inflammatory conditions. A mouse study tested the use of this herb on MS and found that it may be a useful adjunct therapy to reduce the autoimmune response that is prevalent in MS. PhytoDyne RX is an herbal formula that combines Scutelleria baicalensis with white willow bark, ginger, bromelain, boswellia, corydalis, and other natural anti-inflammatories that can help reduce inflammatory symptoms.

With so much recent attention directed towards women’s health, it is no surprise that men sometimes feel left out. Men tend to pay a lot less attention to their own health than women. They visit the doctor only after having prolonged symptoms, and are less likely to go in for a preventive annual physical.

The most prevalent health issues facing men today center on the following key areas: Heart health, energy enhancement, mental acuity, prostate wellness and sexual support. Eating a diet that is both high in organic fruits/vegetables, and low in fried, processed/junk food, is the first and foremost step on the road to health.

Couple this with 30-45 minutes of exercise daily to insure the best chance at sustaining overall wellness. After addressing diet and exercise, stress reduction practices such as meditation, prayer and regular time spent in nature are of the utmost importance. Herbal and nutritional supplements are next. They are a safe and effective addition to an overall healthy lifestyle plan.

Hawthorn has a normalizing effect upon the heart, improving cellular metabolism while strengthening contractions, thereby improving the rate of blood flow throughout the body. The herb also helps maintain the integrity of the venal and arterial walls, while exhibiting anti-inflammatory and antioxidant properties. Hawthorn is useful as a long-term heart tonic for maintaining overall cardiovascular wellness. Hawthorn may be combined with Linden and Cayenne for a balanced herbal cardiovascular tonic. High homocysteine levels have been found to be more accurate at predicting pending cardiovascular problems than a high cholesterol reading. Be sure you have your homocysteine level measured during your annual physical.

Nutrients well-documented for their ability to lower homocysteine levels include Vitamin B-6, Folic Acid, Vitamin B-12, Trimethylglycine and Red Yeast Rice. Coenzyme Q-10 acts like a “spark plug” for cells, and is recommended by many cardiologists, while the heart health benefits of both Vitamin E and EPA Fish Oil are well-documented by a wealth of medical research. Personal and professional pressures placed on men today often lead to decreased energy levels. Herbs can help. Ginseng has been an honored “energizing” herb for thousands of years, while Ashwagandha and Suma provide long-term tonic support. Ginkgo Biloba works by increasing blood circulation to the brain and other tissues, delivering oxygen to key areas of the body.

Men’s concern over prostate health centers around two main potential problems. The most common is Benign Prostatic Hypertrophy, or BPH, where the prostate enlarges and causes several annoying symptoms, such as the frequent urge to urinate, especially at night. Although in no way as serious as the more dangerous condition of prostate cancer, prostate enlargement is one of the most common physical problems affecting men, occurring in almost 80 percent of men over 70. Besides diet and exercise, several supplements can help. Omega 3 fatty acids, such as EPA/DHA and Flaxseed Oil lessen the risk of BPH. Saw Palmetto is a well-researched herb that has been shown to be specifically effective for this problem. Lycopene, found in tomatoes and other red fruits such as watermelon and pink grapefruit, also provides beneficial support to the prostate.

The search for sexual enhancing herbs and nutrients has been ongoing since the earliest of times. Many natural substances have gained recognition in this area, some through folklore, and others through proven scientific validity, such as Yohimbe. Although it may cause anxiety in some users, Yohimbe can increase circulation to the sex organs, improving both virility and performance. Muira Puama, also known as ‘Warrior Wood” and ” Potency Wood”, has been traditionally used by both men and women in Brazil to increase libido and sexual performance. It is listed in the British Herbal Pharmacopoeia, recommended as a treatment for impotence. Studies in France have verified the herb’s usefulness for men for increasing libido and reducing impotence. Other herbal sexual enhancers include Oats, Damiana and Korean Ginseng.

References for Educational Purposes: Fleshner NE, Vitamin E and prostate cancer. Urol Clin North Am. 2002 Feb; 29(1):107-13; Gerber GS. Saw Palmetto for the treatment of men with lower urinary tract symptoms. J Urol. May 2000;163(5):1408-12; Kucuk O, Sarkar FH, Sakr W, et al. Phase II randomized clinical trial of lycopene supplementation before radical prostatectomy. Cancer Epidemiol Biomarkers Prev. Aug2001;10(8):861-8; Le Bars PL, Katz MM, Berman N, et al. A Placebo-controlled, Double-blind, Randomized Trial of an Extract of Ginkgo Biloba for Dementia. North American EGb Study Group. JAMA. Oct 1997;278(16):1327-32; Riley AJ. Yohimbine in the treatment of erectile disorder.Br J Clin Pract. 1994 May Jun;48(3):133-6.

Premenstrual Syndrome (PMS) is the most common disorder experienced by women during the menstrual years. Up to 90% of women are affected to some degree.[1]Many woman have just a few mild symptoms, while others suffer severe discomfort which adversely effects their quality of life. If the mood swings, irritability and depression are consistently severe, the disorder is called PMDD( Premenstrual Dysphoric Disorder), and is often treated by conventional physicians with fluoxetine hydrochloride ( Prozac® , Serafem®). Although drug therapies may help mask symptoms, it does little to address causative factors.

Guy Abraham, M.D. was instrumental in classifying the symptoms of PMS into 4 main categories, and in establishing the role of nutrition in PMS.[2]

PMS-A (anxiety) mood swings, irritability, crying jags

PMS-H (hyperhydration) bloating, weight gain, water retention, breast tenderness, constipation

PMS-C (cravings) many symptoms of hypo-glycemia(low blood sugar)- fatigue, vertigo(dizziness), sweet craving , ‘binging-out’, heart palpitations, headache, migraines

PMS-D (depression) crying bouts, insomnia, confusion, depression

Acne and other skin problems are also common. The bulk of these symptoms occur 7-5 days before the period begins, although some woman begin to experience problems shortly after ovulation, and spend half of each month in discomfort. Rarely does an individual woman fit exclusively into one of the categories, but instead may experience an overlapping of imbalances.

Hormone Imbalance

In most cases of PMS, there are patterns of hormone imbalance that can be uncovered through testing.

Estrogen/Progesterone

Research has consistently shown that an increased ratio of estrogen to progesterone, with a mild to moderate excess of estrogen and deficiency of progesterone(estrogen dominance), is a common factor in most of the women affected[3] [4]PMS symptoms are usually most prevalent during the luteal phase of the menstrual cycle; the 14 days following ovulation. Insufficient activity of the corpus luteum can lead to decreased progesterone levels. If progesterone levels are lower than 10-12 ng/ml, tested 3 weeks after the start of the last menstruation, corpus luteum insufficiency may well be involved.[5]

Prolactin/ Thyroid/ Adrenals

Other hormones that are linked to PMS include prolactin , thyroid and adrenal hormones.

Prolactin is normally produced by the pituitary gland and functions in milk production in lactating women. However, during periods of stress, lymphocytes will also produce prolactin. Some woman with PMS have elevated prolactin levels, [6]while others appear to be over sensitive to normal levels. Symptoms associated with prolactin  include abdominal tension, edema, weight gain and breast tenderness.[7]Prolactin levels can be further elevated due to low levels of Magnesium and Vitamin B-6. These nutrients stimulates the production of dopamine, which, in turn, limits the release of prolactin.[8] Low Zn levels also increase prolactin release.[9]

The thyroid may test within normal limits on blood tests and still be functioning at a low level. Woman can monitor their BBT(basal body temperature) with a basal thermometer for 1-2 months. If the BBT is lower than 97.8 degrees on average, compounded with a report of several symptoms associated with low thyroid function, an under-active thyroid may be suspect. Symptoms of an under-active thyroid include cold hands and feet, thinning hair, dry skin, slightly elevated cholesterol, mild anemia and constipation. Low thyroid function, even at a subclinical level can be a factor in PMS. [10]

The adrenal hormones, aldosterone and cortisol, are often slightly elevated in PMS, often due to chronic stress. New research is uncovering that not only the level of these hormones, but the level of response to them can vary in women with histories of reproductive endocrine-related mood disorders. Many women with PMS display abnormal responses, such as water retention and depression, to normal levels of these hormones. [11]

Pharmacies can offer saliva test kits that can be used by women to determine hormone levels.

Role of the Liver

The liver is involved in a great many metabolic processes in the body, including breaking down excess estrogens. If the liver is working well, it will break down aggressive estrogen into less harmful varieties, leading to fewer PMS symptoms.  As long ago as the 1940’s it was shown that the liver cannot efficiently break down excess estrogen without the presence of sufficient B vitamins.[12] The liver can also be challenged by the presence of a wide array of toxins, such as PBBs (polybrominated biphenyls), [13] that lead to increased demands on its ability to efficiently breakdown excess estrogen. The inability of the liver to properly detoxify estrogen leads to the overriding factor observed in PMS- Estrogen Dominance.

Estrogen Dominance

There are many causes of estrogen dominance. In rare cases it can be caused by a genetic abnormality. However, it usually is influenced by lifestyle choices, which women DO have control over. One of the main reasons women have too much estrogen is due to estrogens that are coming into their bodies from inorganic food and environmental toxins. These are called xenoestrogens.

Xenoestrogens- a common cause of Estrogen Dominance

Xenoestrogens are environmental chemicals with estrogen-like activity found throughout the environment, as by-products of pesticides, herbicides and the synthetic hormones routinely fed to animals, which is stored in their fat and transferred to people who eat them.[14] They also come from petrochemicals found in the coating inside canned food,[15]

and other plastics; even baby bottles!  Once inside the body, xenoestrogens can play havoc with the “normal” mechanisms of the reproductive cycle, leading to PMS, premature development of both girls and boys [16] , and serious illness such as cancer.[17]Investigations into the binding interaction for human plasma sex-hormone binding globulin (hSHBG) have revealed that xenoestrogens can displace normal estrogen from hSHBG binding sites and disrupt hormone balance.[18]

Natural Management of PMS

PMS is not caused by one single agent, but instead must be viewed as a multifactorial imbalance that requires a complete program to lesson the input of a number of causative factors. The pharmacist can act as a health counselor for PMS, and move beyond the restrictive role of dispensing drugs.[19]The outline below suggests an integration of therapeutic interventions in order of importance.

Diet

PMS is one health condition that conventional medicine suggests has dietary causes. Some of the well known culprits include too much caffeine, sugar, artificial sweeteners, processed foods and hydrogenated fats- in essence the Standard American Diet(SAD).

One well known symptom of PMS is carbohydrate craving. Research suggests that this may be an attempt by the woman to regulate mood changes that accompany PMS. In one study, consumption of a carbohydrate-rich, protein-poor evening meal during the late luteal phase of the menstrual cycle improved depression, tension, anger, confusion, sadness, fatigue, alertness, and calmness among patients with premenstrual syndrome. Because synthesis of brain serotonin, which is known to be involved in mood and appetite, increases after carbohydrate intake, premenstrual syndrome subjects may over consume carbohydrates in an attempt to improve their dysphoric mood state. [20]

A vegetarian based diet, high in organic dark, green leafy vegetables, whole grains and a small amount(if any) of free range antibiotic and hormone free animal products can substantially decrease or eliminate  most symptoms associated with PMS. This dietary regimen reduces intake of xenoestrogens. Results of a recent study found  “ A low-fat vegetarian diet was associated with increased serum sex-hormone binding globulin concentration and reductions in body weight, dysmenorrhea duration and intensity, and premenstrual symptom duration. The symptom effects might be mediated by dietary influences on estrogen activity…”[21] Woman should be encouraged to maintain the diet for a long period of time, since a three to four month ‘waiting period’ may be needed before the positive effects of dietary change take effect. This is a long term, lifetime commitment that will enhance overall health and well being as well as provide relief from PMS symptoms.

Exercise

The effect of exercise on PMS symptoms has been the focus of several studies, which indicate that exercise is successful in the diminution of all PMS symptoms. Moreover, it appears that these benefits are can be at obtained even with low levels of exercise intensity. [22] Pharmacists can make exercise videos available to their clients, and suggest them as part of an overall health and wellness approach to the alleviation of PMS.

Stress Reduction

PMS symptoms are related to the way a woman deals with stress. Stress plays a role in regulating adrenal hormones, as well as neurotransmitters involved with maintaining mental wellness. Stress reduction techniques such as meditation, prayer, yoga and cognitive behavior therapy can help to ameliorate anxiety, depression, negative thoughts, and physical changes associated with PMS. [23]

Liver Detoxification

The first intervention, after addressing the lifestyle issues of diet, exercise and stress reduction, is to work on detoxification of the liver. Several herbs are particularly useful in supporting the liver. These include Dandelion, Milk Thistle and Burdock Root.

Dandelion(Taraxacum Officinale)

Almost everyone can recognize a dandelion plant, used as food and medicine by cultures internationally. The inner strength of this plant is reflected by the amount of time, energy and money spent trying to eradicate it from suburban lawns! Dandelion is a storehouse of nutrients, including the following chemical constituents: caffeic acid p-hydroxyphenylacetic acid, chlorogenic acid, linoleic acid, linolenic acid, oleic acid, palmitic acid and other acids,  taraxacin(bitter), terpenoids , flavonoids, vitamin A (14,000 IU/100 g leaf- one of the greens highest in Vit A), carotenoids, choline, mucilage, inulin, pectin, phytosterols, potassium.

Dandelion supports the liver, and increases its ability to break down estrogen.

Dandelion has long been used in herbal medicine for its choleretic and diuretic properties. When tested against the pharmaceutical diuretic, Lasix, dandelion (2 g/kg) exhibited a comparable diuretic effect, without the potentially adverse side effects of Lasix, such as potassium depletion.[24]Although the mechanism of action of dandelion is not fully understood, dandelion extract was found to  diminish  enzymatically induced-lipid peroxidation as well as  reducing  cytochrome c in a concentration dependent manner. [25]

Dandelion is considered safe. However, due to the abundance of taraxasterol choline, a substance that hastens the movement of bile, it should be avoided in high quantities in persons with bile duct obstructions.[26]

Dosage: 3 cups of Dandelion Tea/day

Tincture/Extract: 20 ml 3X/day

Capsules: 500mg caps- 2 caps 2X/day

Interactions: None reported for Taraxacum Officinale. However, Chinese dandelion (Taraxacum mongolicum) interferes with absorption of quinolone antibiotics.

Burdock(Arctium lappa)

Burdock is found throughout the temperate zones around the world. The seed stalk produces the characteristic ‘burrs’, which one entrepreneurial gentleman used to develop the idea for ‘velcro’!

Burdock is a slow acting nutritional tonic that builds strength over time. It is highly nutritious, and contains minerals such as magnesium, calcium, potassium, and silica. Other chemical constituents include: Sesquiterpene lactones;  trideca-1,11-dien-3,5,7,9-tetrain; caffeic acid derivatives (including chlorogenic acid, isochlorogenic acid); 40% to 50% inulin , mucilages; volatile oils (phenylacetaldehyde, benzaldehyde, 2-alkyl-3-methoxy-pyrazines); phytosterols, tannins.

Burdock is a traditional Alterative or ‘blood cleanser’ in herbal medicine. In Chinese Medicine it is considered a ‘cooling’ herb, useful for ‘hot’ conditions, such as hot flashes, or swollen joints. It can help with frequent urinary tract infections, and has diuretic properties. Burdock root is listed as an official medicine in the Eclectic Materia Medica and the U.S. Pharmacopoeia..

Burdock extract has a high level of antioxidant activity, and produces a significant inhibitory effect on lipid peroxidation in the liver.[27]Burdock also has shown specific hepatoprotective effects from acetaminophen induced liver damage. [28]

According to the German Commission E, there are no known risks associated with the use of burdock. It is not recommended for use during pregnancy.

Dosage: fresh root- 6 inches of root per day

Extract: 20 drops 3X/day

Capsules: 2,  500 caps 3X/day

Interactions: None reported

Milk Thistle( Silybum marianum)

Milk thistle grows in the wild throughout Europe and North America. It has large purple flowers surrounded by a sharp array of thorns, hence the name ‘thistle’. Milk thistle is an excellent galactogogue (increases lactation). [29]The ripe seeds(actually tiny fruits-kenguil seeds) are gathered in late fall to extract the highly medicinal components. The fruit contains 1.5%-3% silymarin, the  most active known constituent, along with flavonolignans, tyramine, histamine, essential oils,  lipids, alkaloids, saponins, mucilages, flavonoids, and vitamins C, E, and K.

Milk thistle is used first and foremost for its protective and regenerative effect on the liver. In one study which examined the effect of silibinin on phase II liver enzymes, oral administration at doses of 100 and 200 mg/kg/day(in mice) showed a significant  increase in glutathione, S-transferase and quinone reductase activities in liver, lung, stomach, skin and small bowel in a dose- and time-dependent manner.[30] Scientific studies have shown that Milk thistle has at least two distinct actions on liver cells; membrane stabilization,[31] and increasing ribosomal proteins that helps the liver regenerate new cells. [32]Milk Thistle is a useful herb to help in all situations where liver detoxification is indicated. In relation to women’s health issues, it is especially helpful for all imbalances linked to excessive estrogen, including PMS, cystic breasts, fibroids, endometriosis and infertility.  It is also useful for alcohol, drug or chemically induced liver damage, including hepatitis, cirrhosis, and acetominophen toxicity [33] Silymarin inhibits 5-lipoxygenase which enhances its anti-inflammatory effects.[34] Milk’s thistle exhibits anti-tumor activity,  which may be due to its inhibition of promoter-induced edema , hyperplasia and a reduction in  the proliferation index.[35]

Dosage:

Tea: steep one TBS.  Finely ground seeds(fruit) and leaf powder in one cup hot water.

Tincture/Extract: 20 drops 2X/day

Capsules: 200 mg 3X/day

Milk thistle is often standardized to 75-80% silymarin.

Interactions: Milk thistle has no known toxic effects. Numerous studies have shown that it has protective effects on liver and kidneys when used along with prescription medications including acetaminophen, butyrophenones, and ifosfamide cyclosporine.[36] However, due to its marked effect on the liver, there may be a  potential for silymarin to influence hepatic metabolism of certain coadministered drugs.[37]

If the lifestyle modifications and liver cleansing herbs discussed above are instituted, most women will have an amelioration of most, if not all, PMS symptoms, both in quantity and intensity. [38]However, if further intervention is required, there are several nutritional supplements and botanical remedies that can be helpful for PMS.

Nutritional Supplementation

Calcium

Calcium comprises more of the adult body than any other mineral(approximately 2%), and is critical to a myriad of metabolic functions, such as the development and maintenance of bones and teeth, control of  the heartbeat and blood pressure,  transmission of nerve impulses, muscles contraction and relaxation, maintaining membrane integrity, and enzyme activation. Estrogen, which regulates calcium metabolism and intestinal calcium absorption, fluctuates throughout the menstrual cycle, which may lead to a disregulation of calcium homeostasis. In fact, there is a marked similarity in the overall symptoms of PMS and low calcium levels (hypocalcemia). Calcium supplementation has been tested in randomized, placebo controlled, double blind studies, and was found to result in a major reduction in overall symptoms associated with PMS. [39]

Although calcium supplementation can help PMS, dairy products often actually make PMS worse. This may be due to a sensitivity of some individuals to dairy products, or because the high protein content in milk, along with calcium, vitamin D, and phosphorus, may decrease magnesium absorption.

Calcium supplements vary in their bioavailability. When recommending Calcium supplements, be aware that dolomite can have high lead levels, calcium carbonate requires a low pH to solubilize, and often causes gastrointestinal side effects,[40]and bone sourced Calcium may cause consumer concern due to increased awareness of Mad Cow Disease. Calcium citrate is absorbed more easily than calcium carbonate and is relatively inexpensive.[41]Food consumption surveys conducted in the USA have indicated calcium intake for women are often below the US recommended daily allowance (1200 mg/day).  “ Evidence to date indicates that women with luteal phase symptomatology have an underlying calcium dysregulation with a secondary hyperparathyroidism and vitamin D deficiency. This strongly suggests that PMS represents the clinical manifestation of a calcium deficiency state that is unmasked following the rise of ovarian steroid hormone concentrations during the menstrual cycle.”[42]

Dosage: 1200-1500 mg/day

Magnesium

Magnesium is an important mineral that helps form bones, relax muscle spasms, activate cellular enzymes, and regulate nerve and muscle function(including the heart) and acid-alkaline balance. It is often referred to as the “anti-stress” mineral. Deficiency of magnesium is known to cause many symptoms usually associated with PMS, such as irritability, depression, confusion and muscle aches. However, determining if a woman is deficient in magnesium can be a challenge. Many sources of food that are thought to contain magnesium according to old nutrient charts (grains, legumes, vegetables, nuts and seeds), are actually low due to low levels in the soil and depletion due to processing and cooking. Measuring magnesium levels in the blood plasma will often fail to demonstrate low levels, although RBC magnesium levels have been shown to be low in PMS sufferers.[43] Therefore, woman who want to have a true picture of their magnesium levels should be encouraged to have a RBC magnesium level done. Estrogen enhances the utilization of magnesium.  However, if estrogen levels are high, which is often the case with PMS, and magnesium intake is less then optimal, estrogen-induced shifts of magnesium can be deleterious, leading to muscle spasms, migraine, and other PMS disorders.[44] In one study serum levels of magnesium were inversely related to the serum level of estrogen. [45]

Magnesium supplementation can help alleviate many measurable parameters of PMS, including cramps, irritability, fatigue, depression and water retention. [46] [47] Magnesium citrate, gluconate, and lactate are better absorbed than magnesium oxide. Magnesium glycinate is a well absorbed form, with minimum laxative effects.

Dosage: 300mg-400mg/day. Natural health care practitioners often recommend higher doses until symptoms are alleviated. Doses should be spread out throughout the day to avoid laxative effects. Supplementation with Vitamin B-6, along with magnesium, can help to increase cellular uptake of magnesium. [48]

Vitamin B-6(Pyridoxine)

Vitamin B-6 naturally occurs in three active forms: pyridoxine (PNP), pyridoxamine (PMP) and pyridoxal (PLP). Ninety percent of vitamin B6 is in the latter form. Vitamin B-6 is a coenzyme intimately involved with many vital processes such as the formation of amino acids, hormones, and neurotransmitters including serotonin and dopamine involved in mood regulation. Several studies show that supplementing with this nutrient(50 mg/day) alleviates PMS symptoms, especially those related to mood. [49] [50] However, other studies contradict this finding, and conclude that Vitamin B-6 is not a proven treatment for women with PMS,[51] and that studies on B-6 have been poorly done. [52] Phosphorylation of Vitamin B-6 into its active form(pyridoxal-5-phosphate) takes place in the liver. Inefficient liver function, often present in women with PMS, can lead to conversion difficulties.Vitamin B-6  is found in many foods, including fish, poultry, eggs, sunflower seeds, soybeans, lentils, avocados, kale and bananas.

Dosage: The RDI ranges from 1.3-2.0 mg/day, but a useful therapeutic dose is 25-50mg/day. Sufficient magnesium is required for utilization of B-6.

Cautions: Symptoms of sensory neuropathy have been noted due to overdose of B-6 at levels as low as 200mg/day.[53]

Vitamin E

Vitamin E is a fat soluble vitamin that acts as an antioxidant and free radical scavenger in cell membranes. It occurs in plant food sources, but cooking, processing and freezing destroys a high percentage of Vitamin E in foods. Supplementation with 400 IU daily has been shown to be advantages for health by favorably influencing lipid profiles, antioxidant status, [54] and heart health. [55]Vitamin E has also been found to help reduce many symptoms associated with PMS. [56]

Dosage: RDA is 12 IU to 16 IU daily, but studies suggest 400 IU as a beneficial therapeutic dose. D-alpha tocopherol, the natural form, is often preferred over the synthetic form (dl-alpha tocopherol). Some companies offer “mixed tocopherols” with d-beta, d-gamma, d-delta tocopherols and various tocotrienols, the way vitamin E occurs naturally in food. Dry Vitamin E (succinate) is water soluble and is the best form for those who have fat absorption problems.

Multi-Vitamin Mineral Supplement

As we discussed above, individual nutrients have been found to directly influence PMS. Several studies have noted a marked improvement following the use of a Multi-Vitamin Mineral Supplement which contains the individual nutrients discussed along with a balanced blend of other vitamins and minerals. [57] The preferred supplement must contain sufficient quantities of Mg (400mg), Vitamin B-6(50mg) and Vitamin E(400IU) in the d-alpha form.

Omega 3 Oils

Research results on the efficacy of the use of supplemental oils for PMS vary in outcome. While fish oil has several positive outcome studies, [58] the popular use of Primrose oil for PMS is not well supported by study results. [59] Since many women with PMS do not consume a sufficient amount of Omega 3 fatty acids, it is prudent to supplement with EPH-DHA, fish oils, or flaxseed oil.

Dosage: 2000mg /day
Botanical  Remedies

We will discuss three herbs that are enjoying popularity for PMS: Black Cohosh, Dong quai, and Chaste Berry.

Black Cohosh(Cimicifuga racemosa)

The Black Cohosh plant is a perennial bush in the buttercup family that can grow up to 9 feet high. It is found in woodlands throughout the Northeast. The root(rhizome) is used medicinally.

The plant has several common names, which reflect the many uses that have been attributed to it, including snakeroot, bugbane, rattleweed and squawroot. ‘Cohosh” is a Native American Algonquin word which refers to the ‘rough’ surface of the rhizomes. ‘Snakeroot’ reflects its use as a snakebite remedy. ‘Bugbane’ comes from the ability of the plant’s odor to repel insects. In Europe the flowers were stuffed into pillows for this purpose. When the dry seeds found on the plants in late fall are blown by the wind, they rattle, thus ‘rattleweed’. Several native cultures considered  ‘rattling’ an important sound used for sacred ceremony. Black Cohosh was also called ‘Squawroot’ because it was commonly used by Native Americans to assist in all manner of women’s ailments, including scanty, heavy, painful and irregular menstrual flow, inability to conceive, and menopausal symptoms such as hot flashes and vaginal dryness.

Black Cohosh root extract was regularly recommended by the Eclectic Physicians in the mid 1800’s for all female complaints, and is among an ever growing group of herbs where modern scientific analysis reveals the chemical constituents that help to explain the long-time observations of herbalists throughout history. The extract contains glycosides and isoflavones, which may impart an estrogenic effect. One specific isoflavone, formononetin, was shown to be able to bind to estrogen receptor sites in vitro. One study demonstrated that Black Cohosh measurably lowered luteinizing hormone (LH) levels in menopausal women. [60] Although most current studies focus on the usefulness of Black Cohosh for menopausal complaints, Black cohosh has been approved by the German Commission E for the treatment of PMS.

Dosage: tea made from dried root- 3-4 cups/day (1 cup water to 1/2 tsp dried root)

Capsules- 40 mg 2X/ day

Extracts- 2-4 ml/day

Black Cohosh may be standardized to 1 mg deoxyactin/20 mg extract, or 2.5% triterpene glycosides

Cautions: discontinue use during pregnancy. Headaches, dizziness, nausea, visual disturbance have been reported after taking large amounts ( over 3 grams/day)

Interactions: None reported.

Dong Quai (Angelica sinensis)

Dong quai is the medicinal root of a species of the Angelica plant family. The plant has the characteristic umbrella shaped flower tops of the Umbelliferae family. The medicinal part is the root, yellow to brown on the outside and white on the inside. Dong quai has been used medicinally in China, especially in formulas for women, for thousand of years. The name “ Dong quai” translates to “proper order”; it balances the entire female system, bringing things back into ‘proper order’.

Scientific research performed on extracts of Dong quai supports many of the ancient folkloric uses. Pharmacological effects include analgesic activity along with the ability to relax smooth muscle and tonify the uterus. [61] Dong quai can help to reduce high blood pressure, [62] , ease asthma and relax the coronary arteries. [63] Dong quai contains ferulic acid, which acts as an anticoagulant on blood cells, and ligustilide, which may explain its antispasmotic effect that aids menstrual cramps, headaches, and acts to tonify the uterus. Dong quai contains Vit A and E, folic acid, B-12, various essential oils and bioflavonoids. It relieves PMS symptoms such as bloating, mood swings, muscle aches and menstrual cramps and increases energy and vitality.

Dosage:

In Chinese medicine it is used as a dried root added to nutritious soups.

Root:  10 grams added to soup

Capsules: up to six 500 to 600 mg per day

Tincture/Extract: 1-2 ml 3 times per day

Cautions: do not use in pregnancy, May cause heavy bleeding. May cause photosensitivity or skin rash.

Interactions: Warfarin and other anticoagulants- may potentiate both therapeutic and adverse effects. Hormone therapies- may compete for estrogen receptor sites

Chaste Tree Berry (Agnus castus, Vitex)

The Chaste Berry Tree is indigenous to the Mediterranean area. It is an attractive bush with finger-like leaves and thin violet, blue or pink flowers. The fruit produced by this tree is a dark brown to black berry, about the size of a peppercorn, with a spicy pepper flavor.

The Chaste Berry has a long history of use as an herbal medicinal. It was first mentioned in the 4^th century BC by Hippocrates, and was indicated in The King’s American Dispensary as a remedy for female problems. Its common name reflects the belief that eating the fruit decreases sex drive, and allows for increased chastity. . During ancient Greek and Roman times, the Priestess of the Temple would eat the berries to lessen the libido.  Another name for the plant, Monk’s Pepper, came from the use by medieval monks towards a similar goal.

Chaste Tree Berry is the herb with the best scientific documentation for its role in being specifically useful for PMS. [64] Chaste Berry effects the pituitary gland, by regulating the release of  prolactin. [65] Problems associated with high prolactin levels, or hypersensitivity to normal levels, include PMS, infertility and abnormal bleeding. Chaste Berry has been the subject of  placebo controlled double blind studies, which have uncovered some of the specific mechanisms of action, such as binding to opiod receptors.[66] It has proven to be especially useful if irregularities are due to a deficiency in the formation of the corpus luteum. Chaste berry increases the production of lutenizing hormone(LH), and decreases follicle-stimulating hormone(FSH).  This enhances the ratio of progesterone to estrogen. Chaste Berries may need to be used for several months to elicit the desired effect. Please note that this herbal remedy is often called Agnus Castus or Vitex- its all the same herb.

Dosage: tea- 1 cup of boiled water poured over 1 tsp of fresh or dried berries. Steep for 10 minutes. Drink 1-2 cups per day.

Extract- 10-40 drops 2X/day

Capsules- 1 cap(40 mg) 1X/ day

Cautions: Do not use during pregnancy. If using Chaste Berry to enhance fertility, discontinue use once conception has occurred. Skin rashes, and increased menstrual flow have been reported in a small number of users.

Interactions: Do not use along with birth control pills or other prescription hormone therapies due to possible competition for binding sites. It may weaken the effect of dopamine- receptor antagonists.