Beat PMS/PMT Naturally with Nutrition垮掉经前期综合征/光电倍增管自然与营养

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Pre-menstrual syndrome (PMS) or pre-menstrual tension (PMT) is common and can affect as many as one in two women.前月经综合症（经前综合症）或前月经的紧张局势（光电倍增管）是共同的，可能会影响多达一两名妇女。 There are four sub-groups of PMS - PMS-A which main symptoms are Anxiety, irritability and insomnia, PMS-C which main symptoms are sugar cravings, increased appetite, headaches and fatigue, PMS-D which main symptoms are Depression, forgetfulness and confusion and PMS-H which main symptoms are fluid retention, weight gain, bloating and breast tenderness.有四个分组管理系统-管理系统一其中主要症状为焦虑，易怒，失眠等，经前期综合征碳的主要症状是糖的渴望，增加食欲，头痛和疲劳，经前期综合征的三维的主要症状是抑郁症，健忘症和混乱和经前综合症小时的主要症状是液体潴留，体重增加，腹胀和乳房疼痛。 PMS-A经前期综合征一

Starting as much as two weeks before a period and slowly getting worst as the period approaches this is the most common group of symptoms.从多达两个星期之前，期间和慢慢最坏的时期的做法，这是最常见的症状。

A deficiency in B vitamins and magnesium means that the liver is less productive at breaking down oestrogen and an excess starts to build up which upsets the brain chemicals which are thought to be the cause of the PMS-A symptoms of anxiety, irritability and insomnia. A缺乏症维生素B和镁意味着肝脏是生产力较低打破了雌激素和过多开始建立这种冷门的大脑化学品被认为是造成经前期综合征的一个症状，焦虑，易怒，失眠。

To combat PMS-A symptoms:为了对付经前综合症一症状：

• Include in the diet foods that are rich in the B vitamins such as whole grains, oats, soy flour, pasta, meat, seafood, nuts, pulses, yeast extract, eggs, green leafy vegetables, poultry, oily fish, dried fruit, beans, liver, bananas, walnuts and avocado. •包括在饮食的食物是含有丰富的B族维生素，如全麦，燕麦，大豆粉，意大利面食，肉类，海鲜，坚果，豆类，酵母提取物，蛋类，绿叶蔬菜，家禽，肥鱼，干果，豆类，肝脏，香蕉，核桃和鳄梨。

• Include in the diet foods rich in magnesium such as nuts, green leafy vegetables, egg yolk, peas, whole grain cereals, soy beans, seafood, seaweed products, meat and bananas. •包括在饮食中的食物丰富的镁，如坚果，绿叶蔬菜，蛋黄，豌豆，全麦谷物，大豆，海鲜，海藻制品，肉和香蕉。

• Constipation can cause the retention of excess oestrogen; avoid constipation by eating a high fibre diet and drinking plenty of fluids. •便秘可能会导致保留雌激素过剩;避免便秘吃高纤维饮食和饮水充足的液体。 Dietary fibre can be found in whole grain cereals, seeds, nuts, root vegetables, fruits and in supplement form - bran, psyllium seed, linseed and ispaghula husks.膳食纤维可以发现在整个粮食谷物，种子，坚果，根蔬菜，水果和补充形式-麸皮， p syllium种子，亚麻籽和i spaghula外皮。 Fluids can be taken as mineral water, fruit juices and herbal teas.流体可以作为矿泉水，果汁和草药茶。

• If symptoms are very severe then supplements of B vitamins and magnesium should be taken. •如果症状非常严重然后补充维生素B和镁应采取。

PMS-C经前期综合征碳

Many women find that a week before their period starts they have a craving for carbohydrates especially chocolate and sweets.许多妇女发现，一个星期前期开始他们渴求的碳水化合物特别是巧克力和糖果。 These cravings are due to low blood sugar levels thought to be produced by low progesterone and high oestrogen levels.这些渴望是由于低血糖水平被认为制作的低孕激素和雌激素水平高。

Consuming chocolates and sweets is a temporary measure, these will raise the blood sugar level which will result in the eliminating the cravings but only for a few hours and then the cravings come back and start all over again.消费巧克力和糖果是一项临时措施，这些将提高血糖水平这将导致在消除渴望，但只有几个小时，然后渴望回来，重新开始。 The body releases adrenaline to raise low blood sugar levels, these produce side effects of shaking, pounding heart and sweating.该机构发布肾上腺素提高低血糖水平，这些产品的副作用摇晃，冲击心脏和出汗。

To combat PMS-C symptoms:为了对付经前综合症碳症状：

• Eat little and often, six little meals during the day instead of three. •吃什么，往往，六小餐在白天而不是三个。

• Avoid alcohol, sweets and chocolates as these will in the long run lower blood sugar levels. •避免饮酒，糖果和巧克力，因为这些会从长远来看，降低血糖水平。

• To keep a more stable blood sugar level and to stop the levels dropping to sharply, eat plenty of high fibre foods such as whole grain cereals, seeds, nuts, root vegetables, fruits and take in supplement form any of the following - bran, psyllium seed, linseed and ispaghula husks. •要保持一个更稳定的血糖水平，并制止的水平急剧下降到了，多吃高纤维食物，如全麦谷物，种子，坚果，根蔬菜，水果，并采取补充形式在下列任何-麸皮， psyllium种子，亚麻籽和ispaghula外皮。

• Consume large amounts of magnesium food such as nuts, green leafy vegetables, egg yolk, peas, whole grain cereals, soy beans, seafood, seaweed products, meat and bananas. •消耗大量的镁的食物，如坚果，绿叶蔬菜，蛋黄，豌豆，全麦谷物，大豆，海鲜，海藻制品，肉和香蕉。

• To ease the symptoms of a shaking and pounding heart cut down on caffeine beverages such as tea and coffee and other stimulants such as smoking. •为了缓解症状的震动和冲击性降低咖啡因的饮料如茶叶和咖啡和其他兴奋剂，如吸烟。

• Research has shown that Chromium influence blood sugar levels. •研究表明，铬的影响血糖水平。 Consume foods that are rich in chromium such as mushrooms, egg yolk, cheese, fruit and fruit juices, honey, vegetables, black pepper, thyme, red meat, chicken, shrimps and whole grain cereals.消费食品含有丰富的铬，如香菇，蛋黄，奶酪，水果和果汁，蜂蜜，蔬菜，黑胡椒，百里香，红色肉类，鸡肉，虾和整个粮食谷物。

PMS-D经前期综合征的三维

Often, a few days before a period starts, depression sets in normally followed by anxiety symptoms.通常，前几天，一个时期开始，抑郁症通常电视机其次是焦虑症状。 The depression is caused by the upset of brain chemicals caused by the low oestrogen levels.抑郁症的原因是底价的脑化学物质所造成的低雌激素水平。

To combat PMS-C symptoms:为了对付经前综合症碳症状：

• Eat plenty of foods rich in vitamin B6 such as liver, whole grains, meat, oily fish, soy products, nuts especially walnuts, bananas, green leafy vegetables, avocado, egg yolk, wheat bran, wheat germ, kidney, cantaloupe and cabbage. •吃大量的食物丰富的维生素B6 ，例如肝脏，全谷类，肉类，油鱼，豆制品，坚果尤其是核桃，香蕉，绿叶蔬菜，鳄梨，蛋黄，麦麸，小麦胚芽，肾，甜瓜和卷心菜。

• Consume plenty of foods rich in vitamin B3 such as liver, lean meat, whole wheat products, oily fish, eggs, roasted peanuts, poultry, avocados, dates, figs and prunes. •消费大量的食品富含维生素B3的，如肝脏，瘦肉，全麦制品，鱼油，鸡蛋，烤花生，家禽，鳄梨，日期，无花果和剪除。 Foods rich in zinc, magnesium and iron are also beneficial as they help the body excrete lead which has been linked to blocking the effects of oestrogen.食品丰富的锌，镁，铁也有利于他们帮助身体排泄领导已与阻断雌激素的影响。 Foods rich in zinc are red meat, seafood, whole grains, offal, pulses, eggs, cheese, brewer's yeast, pumpkin seeds and ground mustard.食品丰富的锌是红色的肉类，海鲜，全谷类，内脏，豆类，鸡蛋，奶酪，啤酒酵母，南瓜子和地面芥子气。 Foods rich in magnesium are figs, lemons, grapefruit, corn, almonds, nuts, seeds, dark green vegetables, apples, soy beans, seafood, seaweed products, meat and eggs.食品丰富的镁无花果，柠檬，葡萄柚，玉米，杏仁，坚果，种子，深绿色蔬菜，苹果，大豆，海鲜，海藻制品，肉类和蛋类。 Foods rich in iron are shellfish, red meats, sardines, wheat germ, wholemeal bread, egg yolk, green vegetables, dried fruit, pork liver, beef kidney, oysters, nuts, beans, asparagus and oatmeal.食品富含铁的贝类，红肉，沙丁鱼，小麦胚芽，全麦面包，蛋黄，绿色蔬菜，干果，猪肝，牛肾，牡蛎，坚果，豆类，芦笋和燕麦。

• Counselling or psychiatric help may be needed in severe cases of depression and anxiety. •咨询或精神帮助，可能需要情节严重的抑郁和焦虑。

PMS-H经前期综合征小时

The brain chemicals become affected when oestrogen levels are high and progesterone levels are too low, one of these brain chemicals increases levels of a hormone called aldosterone.大脑的化学品时，成为影响雌激素水平高和黄体酮的水平太低，这些大脑化学物质的水平增加了所谓的醛固酮激素。 Aldosterone controls the amount of water and salt the adrenal glands produce and the amount the kidneys retain.醛固酮控制数量的水和盐的肾上腺生产和金额保留肾脏。

Bloating and weight gain occurs when the body retains too much salt and water when there is an excess amount of Aldosterone.腹胀和体重增加时身体保留过多的盐和水时，有一个多余的金额醛固酮。

• Avoid refined carbohydrates such as whit bread and flour and eat a diet rich in fibre. •避免精制碳水化合物，如白面包和面粉和在日常生活中多吃一些纤维。 High fibre foods are whole grain cereals, seeds, nuts, root vegetables, fruits and fibre supplements are bran, psyllium seed, linseed and ispaghula husks.高纤维食品有全麦谷物，种子，坚果，根蔬菜，水果和纤维补充剂是麸皮， psyllium种子，亚麻籽和ispaghula外皮。

• Salt encourages water retention so it needs to be cut out, use plenty of herbs instead to give flavour. •盐鼓励保水，以便它需要减少了，使用大量的中药而不是让风味。

• Avoid salty foods such as salted peanuts and crisps. •避免咸的食物，如盐渍花生和薯片。

• Consume large amounts of mineral water. •消耗大量的矿泉水。 Water in fact acts as a diuretic which increases the amount of urine the kidneys produce thus riding the body of salt and water.事实上，水作为利尿剂增加了尿量的肾脏产生从而骑身体盐分和水分。 It does not increase bloating.它并不增加腹胀。

• Mild diuretics such as watermelon, cucumber, camomile, thyme, parley and raspberry leaf tea and herbal diuretics can relive bloating. •轻度利尿剂，如西瓜，黄瓜，甘菊，百里香，会谈和树莓叶茶和草药利尿剂可以重温腹胀。

• Bloating can also be relived by vitamin B6, foods rich in vitamin B6 are liver, whole grains, meat, oily fish, soy products, nuts especially walnuts, bananas, green leafy vegetables, avocado, egg yolk, wheat bran, wheat germ, kidney, cantaloupe and cabbage. •腹胀也可以重温的维生素B6 ，食物丰富的维生素B6是肝脏，全谷类，肉类，油鱼，豆制品，坚果尤其是核桃，香蕉，绿叶蔬菜，鳄梨，蛋黄，麦麸，小麦胚芽，肾，香瓜和白菜。

The following supplements may help if you are suffering from PMS/PMT.下面的补充可帮助如果你正遭受经前综合症/光电倍增管。

Vitamin B6 - start off with one 40mg tablet after an evening meal, if this is not sufficient try 50mg tablet twice daily in the next menstrual cycle.维生素B6 -出发与4 0mg片剂后，晚上吃饭，如果这是不够的尝试片5 0毫克，每天两次在今后的月经周期。 This still does not help then increase up to 200 mg daily dose in each menstrual cycle.这仍然无助然后增加到每天200毫克剂量在每一月经周期。 Extra vitamin B6 is needed if the patient is a smoker, on the pill or drinks alcohol regularly.额外的维生素B6需要的，如果病人是烟民，在丸或经常喝酒。

The tablets should be taken three days before the onset of PMS symptoms and stopped two days into the period.该药片应采取3天前发生经前期综合征的症状，停两天的时期。 Do not take over 200mg of vitamin B6 daily as side effects may occur.不要超过200毫克的维生素B6每天的副作用可能会发生。

Vitamin B complex - to be taken daily following the instructions on the pack.复合维生素B -将要采取以下每天上的指示包。

Magnesium - to be taken daily following the instructions on the pack.镁-将要采取以下每天上的指示包。

Zinc - 30 - 50 mg daily for 3 months then 15 mg daily as maintenance锌-3 0- 50毫克，每日3个月然后每天15毫克维护

Evening primrose oil - Evening primrose oil is very good at relieving premenstrual breast pain, Evening primrose oil is available on NHS prescription for the treatment of sore breasts.月见草油-月见草油是非常好的减轻经前期乳房疼痛，月见草油可在琥珀酰亚胺处方用于治疗疼痛的乳房。 Take a capsule with or after food.采取胶囊或之后的食物。

Vitamin E - to be taken daily following the instructions on the pack.维生素E -应采取以下每天上的指示包。 Some women find that vitamin E supplements are helpful, particularly for PMS-D symptoms.有些妇女发现，服用维生素E补充剂是有益的，特别是经前期综合征的三维症状。

Other therapies a woman suffering from PMS symptoms may want to try are Herbalism, Chinese medicine, Aromatherapy, Homeopathy and acupuncture.其他疗法的妇女患有经前期综合征的症状可能想要尝试的药学，中国医学，芳香疗法，顺势疗法和针灸。

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