Premenstrual Syndrome (PMS )

Written by Deborah Grant Wednesday, 09 September 2009 17:35

Premenstrual syndrome (PMS) is characterized by a group of physical and psychological symptoms that appear 3 to 14 days prior to menstruation, and are relieved by the onset of menstruation. Between 70-90% of women of childbearing age experience uncomfortable symptoms associated with their menstrual cycle.

Twenty to 40% of this group feels their symptoms are severe enough to be diagnosed as PMS. Common symptoms of PMS are summarized below. An average woman experiences 481 menstrual cycles (age 14-51) in her lifetime. Women with severe symptoms of PMS report an average of 6.4 days of symptoms per cycle, which can be extrapolated to approximately 8 years of impairment over their reproductive lives.

Commonly Reported PMS Symptoms

Hormonal acne

Breast swelling and tenderness

Feeling tired

Occasional sleeplessness

Upset stomach, bloating, occasional constipation, or loose stools

Appetite changes or food cravings

Trouble concentrating or remembering

Tension, irritability, mood swings, or crying spells

Anxiety

 
The cause of PMS is not fully understood, but is generally attributed to hormone fluctuations, particularly oestrogen, progesterone, and serotonin. Oestrogen and progesterone have both been shown to influence serotonin production. Research has also shown that low serotonin levels are associated with many of the symptoms of PMS, including irritability, sadness, and increased craving for carbohydrates. Therefore, it is theorized that relief of PMS symptoms may be obtained through increasing serotonin levels.

Serotonin and Carbohydrate Intake

Serotonin is a hormone found in the brain, platelets, digestive tract, and pineal gland. It acts as a neurotransmitter, stimulating brain cells and controlling mood, sleep, and emotions. Intake of carbohydrates has been linked to increased serotonin synthesis. Conversely, caloric restriction was linked to a 70% reduction in serotonin levels (animal model). Research has focused on influencing serotonin levels through dietary intake as a way to alleviate the psychological symptoms of PMS.

Dr. Judith Wurtman of the Massachusetts Institute of Technology has proposed that relief of the symptoms of PMS may be attained through increased consumption of a specific blend of simple and complex carbohydrates. This blend is formulated with carbohydrates selected for their ability to increase the ratio of serum tryptophan to large neutral amino acids, and thus enhance serotonin production. It has been shown that increasing levels of tryptophan, the immediate precursor to serotonin, compared to other amino acids is associated with an increase in brain tryptophan levels and serotonin production.

Clinical Research

Three separate clinical trials have confirmed that intake of a specific blend of simple and complex carbohydrates is effective at relieving the psychological symptoms of PMS. In trial one, a double-blind, crossover study, women with confirmed PMS consumed either the experimental beverage (PMS Escape), or one of two drinks with similar total calorie contents but different carbohydrate or carbohydrate/protein blends. PMS Escape was previously found to raise the tryptophan:neutral amino acid ratio by 29%, which the other two blends studied showed no effect on this ratio. The women consumed the beverages during the late luteal phase of the menstrual cycle, on a day when they were experiencing significantly increased symptoms. Assessments were taken immediately before, and 30, 90, and 180 minutes after consumption of the drinks. Each woman consumed each of the three drinks once during the three month crossover trial. Each month, the women reported their mood and appetite symptoms on a questionnaire. Results were significant for PMS Escape, including reductions in symptoms of sadness, tension, and anger, as well as cravings for sugar and carbohydrates.

Study two. Women with PMS and a control group of non-PMS sufferers were evaluated two days per month (early follicular phase/last luteal phase) at the Massachusetts Institute of Technology Research Centre. Both groups completed standard questionnaires assessing mood and alertness, and then consumed a high carbohydrate, low protein meal. The questionnaires were repeated 2 hours post-meal. The PMS group experienced significant decreases in post-meal feelings of sadness, tension, and anger, and increases in calmness and alertness. Results are summarized below:

• 41% decrease in tension
• 66% reduction in irritability
• 43% reduction in sadness
• 40% increase in energy 

Study three. Women with PMS were randomized to receive either a carbohydrate-rich beverage (PMS Escape) or a placebo for the 5 days preceding expected menses. Mood and food cravings were assessed at baseline, and again on each treatment day, using standard assessment tools (Daily Symptom Ratings, Profile of Mood States, and Visual Analog Scale). Results found that 73% of women in the PMS Escape groups reported decreased feelings of tension and stress (anxiety) on the day before menstruation.

How does it work?

An increase in serotonin levels has been shown to relieve the symptoms of premenstrual syndrome. PMS Escape contains a blend of ingredients shown to increase the tryptophan (immediate precursor to serotonin) to neutral amino acid ratio. This, in turn, can lead to an increased level of brain serotonin. The following chart summarizes the benefits of each of the ingredients in PMS Escape.

Ingredient Benefit

Vitamin C: Vitamin C is a potent antioxidant specifically linked to healthy immune and heart function. 13 Nerve endings in the brain contain the second highest concentration of vitamin C in the human body.

 
Vitamin B6: Helps increase production of tryptophan and serotonin in the brain. Relieves the emotional symptoms (tension and irritability) of premenstrual syndrome.

 
Calcium Supplementation with calcium has been shown to alleviate many of the changes in mood associated with premenstrual syndrome.

 
Magnesium Low magnesium levels have been reported in women with PMS; magnesium supplementation relieves mood-related symptoms.

 
Sustained Balance Blend This combination of simple and complex carbohydrates has been shown in clinical trials to reduce psychological symptoms of PMS. 

Conclusion

The clinically tested and patented blend of simple and complex carbohydrates in PMS Escape has been shown to significantly reduce the symptoms of PMS. This beneficial effect is believed to be due to an increase in the tryptophan to neutral amino acid ratio, which may then lead to a resulting increase in brain serotonin levels. Buy it here.