The unique hormonal and physical changes that occur during the course of a woman's adult life starting at puberty and continuing into menopause, means women have special health and nutrition needs that do not apply to men. Also, as women generally have less muscle and more body fat than men they usually need fewer calories than men to maintain a satisfactory body weight. For most women, between 1,200 and 2,000 calories a day is appropriate. To enjoy a healthy diet that provides high-quality nutrition and the required number of calories, you can follow the principles of general health in our page on 'overall health'. Pre-Menstrual Syndrome (PMS) PMS is the term used to cover a a variety of symptoms that women may experience the one or two week time span prior to their menstrual period. It is estimated that up to 20 percent of pre-menopausal women are affected by it and the symptoms that you can have with PMS include: anxiety mood swings confusion forgetfulness nausea fluid retention food cravings fatigue backache headache breast tenderness abdominal pain irritability hot flushes PMS seems to be related to hormonal fluctuations that occur with the menstrual cycle; some women may be more sensitive than others to these changes in estrogen and progesterone levels. It was originally thought that stress caused PMS, but studies have shown that it is the other way around: PMS causes stress. (Of course women knew that all along!). The syndrome may also have the following specific causes. Serotonin imbalances due to hormone level fluctuations. These are linked to depression, appetite changes and sleep disturbances, and women with PMS do seem to have low levels of serotonin about ten days before a menstrual period. Low endorphin levels may also cause some of the symptoms of PMS. Endorphins are natural pain-relieving chemicals that the body produces; their levels may be adversely affected by hormonal changes. Exercise is recommended to alleviate the symptoms of PMS because it increases endorphins. Reducing The Symptoms Fortunately, there are many ways to reduce PMS symptoms, and most of them are simple to apply. Diet & Exexcise Reduce your salt intake. Salt can increase fluid retention. Eat plenty of calcium-rich foods to maintain bone strength, reduce moodiness and the feeling of being bloated. See our Calci-Yummy page for more info. Eat plenty of complex carbohydrates to increase serotonins. Bread and Pasta, etc. Try taking a daily multi-vitamin supplement, but remember most nutritionists suggest that you should avoid taking supplements in unusually high doses. Check out orafllow as one natural possibility. Increase your intake of soy. It contains a natural plant estrogen and this appears to reduce hormonal imbalance problems. Cut back on caffeine and alcohol. This will reduce irritability, fatigue, depression and headaches. Use moderate exercise to increases endorphins in the bloodstream, the body's natural pain relievers. Menopausal Changes The Menopause is a hormonal transition time which all women pass through. It can happen abruptly or take a few years to complete. For some, it passes relatively trial free, while for others there may be severe symptoms such as hot flushes, night sweats and mood swings. Good nutrition can help make the transition easier and of course it plays a critical role in maintaining good health after the menopause. As above we have some good dietary tips to help. Not just during menopause but throughout all of one's life. Diet & Exexcise Try increasing your soy intake, a food source rich in phytoestrogens, or plant estrogen. This will reduce night sweats, hot flushes and mood swings, and used long term will lower cholesterol levels which will protect against heart disease. See our healthy soy page for more info. Get more calcium, (1,000-1,500mg per day), to reduce the risk of weakened, easily fractured bones. This will maintain stronger bones and reduce the likelihood of hip fracture after menopause. See our Calci_Yummy page for more info. Get more Vitamin B (B Complex) This will lower the risk of heart disease after menopause. Reduce your Fat Intake. This will also reduced the risk of heart disease meaning less likelihood of heart trouble after the menopause. Increase your fibre intake (20-30 grams per day). Fiber helps lower cholesterol, reducing the risk of heart disease. Increase your intake of boron rich foods. Boron helps the body to retain estrogen during the menopause and you can eat foods like apples, figs, plums, prunes, strawberries, tomatoes, & others to enjoy while improving your health. Take moderate exercise 2-3 times each day. What this means for you is less loss of muscle and a higher metabolic rate which puts you in the bracket of having a lower risk of post-menopause heart disease and osteoporosis. Generally - Eat Healthy! Practice from now to eat a healthful low-fat diet with less than 30 percent fat and get five-plus servings of fruits and veggies per day. Click here to learn more about the benefits of getting '5 a day'. This information is not intended to be and should not be used as a substitute for professional medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider/doctor with any questions or concerns you may have regarding your condition.

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