Evening primrose, blackcurrant and borage oils contain GLA. Evening primrose oil (3-4 g/day) has been extensively studied as a potential way to reduce symptoms of PMS and most trials, though not all, have found it to be beneficial (Control Clin Trials, 1996; 17: 60-8; J Reprod Med, 1985; 30: 149-53; Rec Adv Clin Nutr, 1986; 2: 404-5). Evening primrose may be particularly effective for breast tenderness (Br J Clin Pract, 1992; 46: 161-4), but it needs to be taken for several months before any benefits can be seen.

* Magnesium deficiency is common among women with PMS (Am J Clin Nutr, 1981; 34: 2364-6; Ann Clin Biochem, 1986; 23: 667-70). Ideally, take 400 mg/day but, in one trial, just 200 mg/day for two months significantly reduced fluid retention, weight gain, oedema, breast tenderness and abdominal bloating (J Women’s Health, 1998; 7: 1157-65).

* Vitamin B6 (50-400 mg daily) can relieve symptoms of PMS (Br J Obstet Gynaecol, 1990; 97: 847-52; BMJ, 1999; 318: 1375-81) if taken for several months. Some women, however, may experience gastrointestinal problems with doses above 200 mg per day.

* Women who consume more dietary calcium are less likely to suffer severe PMS (Am J Obstet Gynecol, 1993; 168: 1640). Supplements can also help (Am J Obstet Gynecol, 1993; 168: 1417-23) – 1200 mg/day can reduce PMS symptoms by 48 per cent (Am J Obstet Gynecol, 1998; 179: 444-52).

* Potassium is similarly helpful. Taking 600 mg of potassium gluconate daily can relieve symptoms of bloating, fatigue and irritability (J Orthomolec Med, 1998; 13: 215-22). The full effect of potassium takes around four cycles to produce results.

Symptoms include bloating, mood swings, food cravings, lethargy, cramping and breast tenderness. They are believed to be triggered by changes in progesterone and oestrogen levels, resulting in a relative oestrogen dominance.

Evidence suggests that almost any mooted form of prevention or cure will work for some women some of the time, so selecting the right remedy can be hit-or-miss. Nevertheless, some types of prevention have a track record of working for large numbers of women.

* What are you eating? Women with PMS tend to eat 62 per cent more refined carbohydrates, 79 per cent more dairy, 78 per cent more sodium and a whopping 275 per cent more refined sugar than other women. They also consume 53 per cent less iron, 77 per cent less manganese and 52 per cent less zinc. Sugary foods, in particular, can worsen PMS (J Reprod Med, 1991; 36: 131-6). Several studies suggest that eating a wholefood diet, which is low in fat and high in fibre, can reduce symptoms of PMS. Although PMS sufferers are often advised to eat more soya, there is no evidence to suggest it will improve symptoms.

* Check your thyroid. A large percentage of women with PMS suffer from low thyroid function (hypothyroidism) (N Engl J Med, 1986; 315: 1486-7; Am J Psychiatry, 1987; 144: 480-4). Many women with confirmed hypothyroidism, and given thyroid hormone, experience complete relief from PMS symptoms. Other methods of improving thyroid function include increasing foods rich in B vitamins and iodine.

* Protect your liver. Excess oestrogen impairs liver function by decreasing vitamin B activity. It also impairs neurotransmitters and lowers endorphin levels, resulting in PMS depression. Several aspects of lifestyle are linked to both PMS and poor liver function, including a high intake of caffeine, alcohol, smoking and ingestion of toxic substance such as pesticides. Consider detoxing your life as well as your body and using liver-supportive herbs such as milk thistle.

* Rule out depression. Symptoms can be more severe in women who already suffer from depression (Med Clin North Am, 1995; 79: 1457-72). Treating the depression can sometimes cure the PMS. Psychotherapies such as biofeedback and behavioural modification are better than antidepressants, and can significantly and permanently increase coping skills (Int J Psychosom, 1994; 41: 53-60; J Consult Clin Psychol, 1994; 62: 1026-32).

* Exercise. Women who exercise regularly rarely suffer the mood swings and physical symptoms of PMS (J Psychosom Res, 1993; 37: 127-33; Br J Clin Psychol, 1995; 34: 447-60). This may be because exercise elevates natural mood lifters – endorphins – while lowering stress hormone (cortisol) levels.

* Cut out caffeine. Tea, coffee and chocolate cravings are common with PMS, but caffeine can shorten the length of your menstrual cycle (Am J Epidemiol, 1999; 149: 550-7) and worsen PMS (Am J Public Health, 1989; 79: 67-6; Am J Public Health, 1990; 80: 1106-10).

* Chaste berry (Vitex agnus castus) balances oestrogen and progesterone levels, thereby relieving many PMS symptoms (J Women Health Gender-Based Med, 2000; 9: 315-20; BMJ, 2001; 20: 134-7). Vitex also reduces excessive levels of prolactin, which is associated with breast tenderness (Arzneim Forsch, 1993; 43: 752-6). Vitex should be taken for at least four cycles to see results.

* Reduce fat intake. Decreasing the percentage of calories from fat, particularly saturated fats, can dramatically reduce circulating oestrogen (J Clin Endocrinol Metab, 1987; 64: 1246-50; Am J Clin Nutr, 1989; 49: 1179-83) and improve PMS symptoms (Physiol Behav, 1987; 40: 483-7).

* Herbs with potential. Liquorice root (Glycyrrhiza glabra) may help balance out oestrogen dominance (Endocrinol Japon, 1967; 14: 34-8). Dong quai is typically used in combination with herbs such as peony (Paeonia officinalis) and osha (Ligusticum por-teri) for menopausal symptoms as well as for menstrual cramps (Chin Med J, 1991; 104: 776-81). Black cohosh is approved in Germany for use in women with PMS. None of these herbs, however, has been subjected to clinical trials to determine if they can prevent PMS.

What kinds of complaints characterize an underactive thyroid system? Low energy and fatigue or tiredness, especially in the morning are frequent in these patients. Difficulty losing weight, a sensation of coldness–especially of the hands and feet, depression, slowness of thought processes, headaches, swelling of the face or fluid retention in general, dry coarse skin, brittle nails, chronic constipation, menstrual problems-such as PMS and menstrual irregularities including heavy periods, fertility problems, stiffness of joints, muscular cramps, shortness of breath on exertion and chest pain are some of the symptoms that can be seen in people with underactive thyroid systems. Be aware that a person with a low functioning thyroid doesn’t have to have all of these symptoms, he may have only a few.

Function of the Thyroid Gland

Where is the thyroid located in the body and what does it do? The thyroid gland consists of two small lobes connected together. It is located in the front of the neck, just below the voice box. The thyroid gland is responsible for the speed of metabolic processes in the body and therefore affects every organ and organ system. It is the metabolic stimulator, analogous to the accelerator of a car. Normal growth requires normal thyroid functioning. When the thyroid is not functioning properly, organs become infiltrated with metabolic wastes and all functions become sluggish.

When the thyroid gland is working properly, it uses the amino acid tyrosine and iodine to make the thyroid hormone called thyroxine or T4. Thyroxine is called T4 because it contains four iodine atoms. If a person is deprived of iodine in his diet, he develops an enlarged thyroid gland, called a goiter and symptoms of an underactive thyroid or hypothyroidism.

The other important thyroid hormone is triiodothyronine or T3, which has three iodine atoms. T3 is actually the major active thyroid hormone, being much more active than T4. T4 is produced within the thyroid gland and is later converted to the active T3 outside the thyroid gland in peripheral tissues. Under certain conditions, such as stress, the thyroid gland may produce sufficient amounts of T4 to obtain normal thyroid blood tests, but its conversion to T3 may be inhibited, causing a relative insufficiency of active T3. Under this circumstance, the patient will have hypothyroid symptoms in spite of normal thyroid blood tests. As you will see, this fact results in many missed diagnoses of an underactive thyroid system.

The production and release of T4 from the thyroid gland is controlled by a hormone from the pituitary gland, which is located at the base of the brain. This hormone is called thyroid stimulating hormone or TSH. When the level of T4 in the bloodstream is low, the pituitary increases TSH production and release, which in turn stimulates the thyroid gland to produce and release more T4. The T4 then feeds back to the pituitary, reducing the secretion of TSH in a negative feedback loop. When a person has trouble making T4 due to iodine deficiency or for some other reason, one would expect to find an elevated TSH. The pituitary’s TSH is trying to get the thyroid gland to produce more T4. If both T4 and TSH are low, this may indicate a pituitary problem with a low TSH secretion resulting in the low production and secretion of T4.

Diagnosis of Hypothyroidism

So, how is hypothyroidism diagnosed today by conventional medicine? Unfortunately, the diagnosis by conventional physicians, including thyroid specialists called endocrinologists, is made almost exclusively from blood tests. Generally, T4 and TSH are measured in the bloodstream. Additionally, a protein that binds T4 is also measured. From this protein and T4, the free T4 is calculated. If a patient has a normal TSH and a normal free T4, he is told by the conventional physician that he does not have hypothyroidism, no matter how many symptoms or signs of hypothyroidism he has. This is the fatal error because these tests only pick up the most severe cases of hypothyroidism and miss virtually all of the milder cases that would respond favorably to thyroid hormone treatment.

If most hypothyroid cases cannot be diagnosed by the usual blood tests, how can they be diagnosed? Prior to the extensive use of blood tests, hypothyroid states were diagnosed by astute clinicians, who obtained careful medical histories, including family histories from the patient, and who performed a complete physical examination. Later basal metabolic rates were measured using special equipment. Then came the blood tests–the protein bound iodine or PBI, T4, TSH and even T3 by special radioactive studies. Instead of using the blood tests as adjuncts to diagnosis, they were soon relied upon exclusively. To properly diagnose hypothyroidism, the clinician must go back to the careful medical history, physical examination and measurement of the basal temperature of the body. I’ll discuss important aspects of the medical history and physical examination relevant to the diagnosis of hypothyroidism.

Medical History

What in the medical history suggests the likelihood of hypothyroidism? With regard to infancy and childhood, a high birth weight of over 8 lbs. suggests low thyroid. During childhood, early or late teething, late walking or late talking suggests a low functioning thyroid in the child. Also, frequent ear infections, colds, pneumonia, bronchitis or other infections; problems in school including difficulty concentrating, abnormal fatigue–especially having difficulty getting up in the morning and poor athletic ability all suggest a low thyroid. Keep in mind that a person with low thyroid functioning may have only a few of these characteristics. You don’t have to find all of them to suspect a low thyroid.

During puberty, we see the same types of problems in school and with fatigue, which is worse in the morning and gets a little better later in the day. Often, adolescent girls suffer from menstrual irregularity, premenstrual syndrome and painful periods. Drug and alcohol abuse are common.

Throughout life, disorders associated with hypothyroidism include headaches, migraines, sinus infections, post-nasal drip, visual disturbances, frequent respiratory infections, difficulty swallowing, heart palpitations, indigestion, gas, flatulence, constipation, diarrhea, frequent bladder infections, infertility, reduced libido and sleep disturbances, with the person requiring 12 or more hours of sleep at times. Other conditions include intolerance to cold and/or heat, poor circulation, Raynaud’s Syndrome, which involves the hands and feet turning white in response to cold, allergies, asthma, heart problems, benign and malignant tumors, cystic breasts and ovaries, fibroids, dry skin, acne, fluid retention, loss of memory, depression, mood swings, fears, and joint and muscle pain.

With regard to the family history, all of the above disorders can be checked in family members. Particular emphasis should be placed on hypothyroid conditions in parents or siblings. Also, a family history of Tuberculosis suggests the possibility of low thyroid.

Physical Examination

The physical examination often reveals the hair to be dry, brittle and thinning. The outer third of the eyebrows is often missing. One often finds swelling under the eyes. The tongue is often thick and swollen. The skin may be rough, dry and flaky and show evidence of acne. The skin may also have a yellowish tinge due to high carotene in it. Nails tend to be brittle and break easily. The thyroid gland may be enlarged. The patient is more often overweight, but may also be underweight. Hands and feet are frequently cold to the touch. Reflexes are either slow or absent. The pulse rate is often slow even though the patient is not a well trained athlete.

Measuring Basal Body Temperature

Instructions for taking basal body temperatures are relatively easy. Use an oral glass thermometer. Shake the thermometer down before going to bed, and leave it on the bedside table within easy reach. Immediately upon awakening, and with as little movement as possible, place the thermometer firmly in the armpit next to the skin, and leave it in place for 10 minutes. Record the readings for three consecutive days. Menstruating women must only take the basal temperature test for thyroid function on the 1st, 2nd, 3rd or 4th day of menses(preferably beginning on the 2nd day). Males, pre-pubertal girls, and post-menopausal or non-menstruating women may take basal temperatures any day of the month. Women taking progesterone should not take it the day before and the days that the basal temperatures are taken.

Most of the information on the manifestations of hypothyroidism, its diagnosis, including the technique for measuring and interpreting basal temperatures, and the treatment to be discussed was compiled and described by the late Dr. Broda O. Barnes. He is the author of the book Hypothyroidism: the Unsuspected Illness. His work is disseminated to physicians and the public by the foundation bearing his name, which is located in Trumbull, Connecticut.

How does one interpret the results of the basal body axillary temperature test? If the average temperature is below 97.8 Fahrenheit, then the diagnosis of a low functioning thyroid system is likely. An average temperature between 97.8 and 98.2 is considered normal. An average temperature above 98.2 is considered high and might reflect an infection or a hyperthyroid condition.

Treatment of Hypothyroidism

Once a pattern of hypothyroid symptoms is established and the basal body temperatures are found to be low, the next step is a therapeutic trial of thyroid hormone. Dr. Barnes, his physician followers and many patients have found that the most effective thyroid medication is Armour Desiccated Thyroid Hormone. This medication is derived from the thyroid gland of the pig. It most closely resembles the human thyroid gland. It is dried or desiccated and processed into small tablets. In contrast, most conventional physicians prefer to use the synthetically produced thyroxine or T4. In my experience and the experience of many other physicians using Dr. Barnes’ protocol, the synthetic T4 is not as effective as the desiccated thyroid.

How can we monitor the results of treatment if the blood tests are inadequate to the job? We do this by how the person feels, whether or not the thyroid symptoms and signs have improved or disappeared, whether or not symptoms of an overactive thyroid gland have developed, and by monitoring the basal body temperature.

Generally, the dosage of Armour thyroid is best started at a low dose, with a gradual increase every week or two, until the optimal therapeutic dosage is reached. It may take four to six weeks at the optimal dosage to feel the full therapeutic benefits. In my practice, I generally start the patient on 1/4 grain or 15 milligrams daily. Every week or two, I increase the dosage by 1/4 grain per day until 1 to 2 grains daily are reached. Usually, the optimal dosage is in this range, provided that the patient is doing the other adjunctive necessary things, which I will discuss in a moment. Occasionally, the dosage may need to be 2 and a half grains daily or more. Full therapeutic benefits many not be fully realized for months and the basal temperatures may not come up to normal for a year or more. The dosage for infants is usually 1/8 to 1/4 grain daily and from one to six years old, the dosage is usually 1/4 grain. From 7 years to puberty, 1/2 grain is usually used, but it may need to be increased.

Special Cases: Recent Heart Attacks and Weak Adrenal Function

There are a few special cases that needs to be discussed in the context of this treatment. If a person has recently had a heart attack, treatment should not begin for at least two months following the heart attack. After that, the protocol discussed above can be used.

If a person has evidence of weak adrenal function, the adrenal gland problem must be treated first or simultaneous to the thyroid treatment. The reason for this is that hydrocortisone is necessary for the conversion of T4 to the active T3. If the weak adrenal is not addressed, the patient may actually feel worse and/or develop symptoms of an overactive thyroid gland, such as palpitations, a rapid heart beat and increased sweating. Clues to low adrenal functioning include a low blood pressure (less than 120/80), allergies, asthma, breathing difficulties, skin problems (such as acne, eczema, psoriasis, lupus, dry flaky skin), joint or muscle pains, as in arthritis, and emotional problems, such as mood swings, weeping, fears and phobias. Using low physiologic doses of hydrocortisone along with Armour Thyroid, when the patient shows evidence of both low adrenal and low thyroid function, will help to assure the desired results.

Problems in Converting T4 to the T3 Hormone

The conversion of the relatively inactive T4 to the active T3 thyroid hormone is an important process. As mentioned previously, frequently low thyroid function is not due to the low production of thyroxine, T4, by the thyroid, but due to the failure of conversion of T4 to T3 by peripheral tissues. What nutrients are necessary to help with this conversion? In addition to sufficient quantities of cortisol, iron, zinc, copper and selenium are necessary for this conversion. Deficiencies of any of these minerals can prevent the conversion T4 to T3 and should be corrected if present. Sufficient protein and especially the amino acid, tyrosine, and iodine are necessary to make T4 in the thyroid gland.

Another approach to the problem of conversion failure of T4 to T3 has been proposed by a young physician, Dennis Wilson. He has found that the body often adapts to various stressful situations by switching to a conservative mode in order to preserve energy. For example, when a famine occurs, an excellent adaptive change that the body can make in order to use less energy because food calories are unavailable, is to stop converting T4 to T3. However, this response appears to occur to a wide variety of stressors and sometimes this mode is not reversed, even after the stress is removed. This can lead to all of the symptoms and signs of a low thyroid that I have been discussing.

He has suggested the use of a special long acting T3 preparation to reset the conversion of T4 to T3 process. Dosages of T3 are given exactly every 12 hours in increasing amounts with close monitoring of oral temperatures during the day. High doses of T3 may be given and in order to normalize the oral temperature to 98.6 F. After the optimal temperature is reached and maintained for approximately three weeks or if the patient develops an intolerance to the particular dosage of long-acting T3, the dosage is tapered down to zero.

When the treatment is successful, the temperature will remain optimal with the loss of hypothyroid symptoms, even after the medication is tapered to zero. In other words, the thyroid system is reset at a higher temperature. This process may take several cycles of going up and down on the T3. This treatment requires a lot of discipline from the patient and often leads to symptoms during the treatment. However, it does seem to be useful in some patients. If the patient is stressed significantly and again enters the low thyroid system mode, the entire process can be repeated again. Usually, the treatment is easier at each subsequent episode.

Nevertheless, for most patients, especially if there are adrenal problems or other medical complications, the use of Armour desiccated thyroid on a continuous basis is probably easier and preferable.

Recent studies indicate that patients who have been treated with excessive doses of thyroid hormone over long periods of time may be at increased risk for developing osteoporosis. This may be due not only to too much thyroid, but also to an imbalance between the anabolic and catabolic endocrine hormones. The catabolic hormones are those that help to break down dead tissues and rid the body of metabolic waste. These would include thyroid hormone and hydrocortisone. The anabolic hormones are those that help to rebuild the body and would include DHEA, estrogens, progesterone and the male hormone, testosterone. A physician who is trying to balance a person’s thyroid system must also look at all of the other hormones and also all aspects of the person’s lifestyle, including diet, nutritional supplements, exercise patterns and stress coping mechanisms. The nutrients that are especially important to a proper functioning thyroid system are iodine and the amino acid tyrosine to make thyroid hormone in the thyroid gland and the minerals iron, selenium, zinc and copper to convert the inactive T4 to the active T3.

How Long Should Patients Take Thyroid Hormone?

When using the desiccated thyroid protocol, patients often remain on the thyroid for life. However, there may be times when the patient can be weaned off the thyroid as all other functions improve, as long as the patient is carefully monitored for the development of low thyroid symptoms and signs and low basal temperatures. When a person’s basal temperatures are low, many of the enzymes of the body function in a suboptimal way, which leads to all of the problems we have discussed.

On the other hand, well treated hypothyroid patients should enjoy a vibrant life with lowered risks of all of the degenerative diseases including arthritis, cancer and heart disease. I personally have seen a number of patients whose arthritis pains have completely cleared when treated with proper doses of thyroid. With regard to cancer, the well known alternative cancer treatment developed by Max Gerson, involves the use of Armour Desiccated Thyroid in virtually all of his cancer patients. High serum cholesterol and the development of atherosclerosis are well known effects of hypothyroidism. Therefore, all patients with coronary artery disease and other atherosclerotic conditions should be checked carefully for evidence of a low functioning thyroid condition and treated cautiously and appropriately if a low thyroid condition is found. Psychiatrists have found that the addition of thyroid hormone to patients suffering from refractory depression often is helpful, even when the blood tests are normal.

The proper appreciation of low thyroid conditions and their subsequent treatment should aid greatly in reducing the morbidity and premature mortality of virtually all degenerative diseases.

The current medical theories about PMS or, as it is sometimes termed, premenstrual tension (PMT), relate it to an estrogen-progesterone imbalance, particularly reactions to the increased estradiol levels. During the second half of the cycle, after ovulation, progesterone levels normally rise, while estrogen levels also rise slightly. These changes can influence water retention, causing some fullness of the uterus and other body tissues; this seems to be exaggerated premenstrually with the relatively deficient level of progesterone. Many of the symptoms, such as bloating, breast swelling and tenderness, fatigue, headaches, emotional irritability, depression, back pain, and pelvic pain, are probably a result of the water retention and subsequent emotional tension. Other hormonal and physiological factors, or effects on the immune system, may contribute to the problem as well. Less common symptoms include dizziness, fainting, cystitis, hives, acne, sore throat, joint pains and swelling, and constipation.

Low progesterone levels seem to be the main factor in PMS symptoms. Why progesterone levels may be low has not yet been determined, but many women seem to respond to treatment with progesterone in the second half of their cycle, from just after ovulation to the usual time of menstruation. A common treatment is to use vaginal or rectal suppositories containing progesterone (or even topical progesterone) once or twice daily. The newer treatment is oral, micronized progesterone that is not destroyed by the gastrointestinal tract or broken down by the liver. Usually, however, progesterone therapy is not needed, because most women will respond to a nutritional and herbal approach to treating PMS. Many nutrients are needed, but probably the two most important ones are vitamin B6 (pyridoxine) and magnesium. B6 helps to clear water through a diuretic effect on the kidneys. Usually 50–100 mg. once or twice daily will be effective. A complete B vitamin supplement is also necessary to prevent these higher amounts of B6 from causing imbalances of other B vitamins. It has been theorized and shown in some studies that magnesium deficiency within the cells is also correlated with some of the PMS symptoms. Supplementing magnesium at amounts equal to up to one and a half times the calcium level, that is, about 800–1,200 mg., is helpful in reducing some PMS symptoms. Zinc is also an important mineral here.

Other possible menstrual irregularities, as discussed by Susan Lark, M.D., in the PMS Self Help Book (Celestial Arts, Berkeley, CA, 1984), have symptoms that may be related to low estrogen levels. Women with this problem often experience more of their symptoms after their period than before it. This low-estrogen state is far less common than the progesterone deficiency. Occasionally, tests to measure hormonal levels can be done at specific times of the month. However, these are expensive and not always easy to interpret (the range of normal is wide) unless done repeatedly. Generally though, as long as there are relatively regular menstrual periods, these ovarian and pituitary hormone levels will be within normal values. Other tests that may be abnormal include thyroid hormone levels, thyroid antibodies, or antiovarian antibodies, which may represent some autoimmune problems.

Another common symptom, not only of PMS but of most women’s premenstrual time, is a craving for sweets. This desire is often enhanced in those with PMS, which brings up another important point. Women with PMS often have other correlating conditions that may contribute to symptoms. These include hypoglycemia (low blood sugar), candidiasis (an overgrowth of and hypersensitivity to the common yeast Candida albicans), food and/or environmental allergies, moderate to severe stress, and vitamin and mineral deficiencies. Whether these problems contribute to or are a result of the premenstrual and hormonal problems is not clear, but it is important to evaluate women for these conditions when they either have significant PMS symptoms or do not respond well to treatment. PMS is definitely aggravated by low blood sugar generated by stress and an intake of refined flour and sugar products.

From a dietary point of view, it is important to avoid the food stressors, irritants, and stimulants that, if they do not contribute to the PMS problem in the first place, definitely make it worse. These include sugars and refined foods, caffeine, alcohol, and chemicals. A diet that helps in reducing symptoms is a balanced, wholesome, and high-nutrient one, with lots of whole grains, leafy greens and other vegetables, good protein foods, and some fruits, but a minimum of fruit juice. A hypoglycemic diet of regular meals and protein-oriented snacks is often helpful. If there are yeast or allergy problems, a diet to help with those conditions (see previous programs) would be beneficial. If these problems are not present, extra brewer’s yeast, with its high levels of B vitamins and minerals, can be a supportive food. Eating a variety of foods and a modified rotation diet (as is discussed in the Allergy program in this chapter) are also helpful in getting the wide range of important nutrients and maximizing food sensitivities. Some women also experience a reduction of symptoms through colon detoxification and a cleansing-type diet high in juices, soups, and salads. Intake of fiber as psyllium or bran started a week before symptoms usually begin will improve colon elimination, and an enema or colonic irrigation at the time symptoms begin might be helpful.

Premenstrual syndrome is more common in women in their 30s and 40s than in those in their 20s and teenage years. Dr. Lark points out a number of other factors associated with an increased likelihood of PMS problems—these include women who are or have been married, do not exercise, have had children, experience side effects from birth control pills, have had a pregnancy complicated by toxemia, have a significant amount of emotional stress in their lives, or those whose nutritional habits lead to certain deficiencies or excesses. Dietary factors that worsen PMS include foods high in refined sugars and fats, processed or chemical foods, caffeine drinks (coffee, tea, colas), alcohol (especially wine and beer with the higher carbohydrate level), chocolate products, eggs, cheese, red meats, and high-salt foods. A natural food diet, of course, will help alleviate the symptoms of PMS.

British physician Katherine Dalton, M.D., was one of the first to describe PMS and offer some therapeutic help. Guy Abraham, an obstetrician-gynecologist, has further classified PMS problems, a system that Dr. Lark also discusses in her book. The four main types are:

1. Type A (“anxiety”)—a mixture of emotional symptoms: anxiety, irritability, and mood swings.
   
2. Type C (“carbohydrates” and “cravings”)—sugar cravings, fatigue, and headaches.
   
3. Type H (“hyperhydration”), also known as Type W (“water retention”)—bloating, weight gain, and breast swelling and tenderness.
   
4. Type D(“depression”)—depression, confusion, and memory loss.
   

Other groups of symptoms include acne—oily skin and hair and acne—and dysmenorrhea (painful periods)—cramps, low back pain, nausea, and vomiting; recently classified as Type P for pain.

Dr. Susan Lark’s PMS Self Help Book provides specific treatment plans for the different types of symptoms. The recommendations for the different types, including diet and suggestions, are all very similar. In her programs, all include some form of stress reduction, exercise, supplementation, herbal therapy, acupressure massage, and yoga postures.

For acne problems with PMS, extra vitamin A (20,000–40,000 IUs, mainly as beta-carotene) and zinc (20–40 mg.) are usually helpful. Choline and inositol, nutrients found in lecithin, may help nourish the skin; 500 mg. of each daily are recommended.

Dysmenorrhea and other pain problems respond well to higher amounts of magnesium, about 500 mg. more than calcium, as this has a nerve tranquilizing and muscle relaxing effect. Vitamin E (400–800 IUs) and vitamin B6 (100–300 mg. daily) may also be helpful in reducing pain. Extra B vitamins and a general vitamin and mineral program are usually also necessary.

Anxiety symptoms, such as mood swings and irritability, often respond to extra B vitamins, particularly thiamine (B1), 150–250 mg. per day, and pyridoxine (B6), 200–300 mg. per day, with about 50 mg. each of the rest of the B vitamins. Using inositol and extra magnesium, such as magnesium citrate (which causes fewer bowel symptoms, especially diarrhea, than other magnesium salts), about 400–600 mg. daily, will help. Progesterone therapy may be most helpful for Type A, or anxiety, problems. A doctor must be consulted for this therapy. Also, phenylethanolamine (PEA), a substance found in certain foods, such as bananas, chocolate, and hard cheeses, may increase symptoms of anxiety. These foods should be avoided in this type of PMS.

For depression, added tryptophan (if available), 1,000 mg. before bed, may be helpful. If this does not help, or if it causes side effects, such as headache, Stuart Berger, in his Immune Power Diet, recommends trying another amino-acid, L-phenylalanine, in the same dosage. Zinc, vitamin B6, and calcium/magnesium may also be beneficial in reducing premenstrual depression.

For women with the Type C, or sugar cravings, pattern, often associated with stress, fatigue, and headaches, confusion, or dizziness, a program that should help reduce these symptoms supplements the basic vitamin and mineral plan with additional B vitamins, particularly B6, 200–300 mg. per day, and B1, 150–250 mg. per day; chromium, 200–400 mcg.; vitamin E, 800 IUs; and vitamin C, around 6–8 grams per day. Eating frequent, small meals and avoiding sugar will also be helpful in reducing cravings.

For Type H with water or bloating problems, which can be the most troublesome, causing weight gain, breast tenderness, and general emotional upset, the basic B vitamins, including high amounts of B6 and supplemental B1, magnesium, potassium, vitamin E, and evening primrose oil (with GLA, gamma-linolenic acid, as the active ingredient), 1–2 capsules taken three times daily, may be very helpful. (I have seen evening primrose oil be helpful for many women with various PMS symptoms.) Also, with water retention problems, food allergy, particularly to wheat, may be a contributing factor. A trial of a couple of months of avoiding wheat products can aid in providing relief of symptoms. Sometimes the response can be dramatic. Regular exercise is also important in reducing this type of PMS.

Many herbs are helpful in treating PMS. Angelica, or dong quai, is a commonly used herb that acts as an energizer and female tonic when it is taken regularly as capsules (2 capsules twice a day) or as a tea. Ginger root acts as a circulation aid and mild stimulant and is helpful in getting some of that retained water moving. Other diuretic herbs include parsley and juniper berry. Licorice root is a good balancer and seems to provide an “up” feeling when drunk with some ginger as a tea. Their flavors tend to combine well. Valerian root or catnip tea will provide some relaxation when there is general anxiety or irritability. Sarsaparilla is a tonifying (strengthening) herb that supports the hormonal functions and may actually contain some hormones itself. There are also many herbal formulas for treating PMS and for strengthening the female functions. One that I have found helpful to my patients is FE-G (Female General Tonic), made by Professional Botanicals. It contains black haw, licorice, false unicorn root (estrogen-containing plant), ginseng root, ginger, and life root. I recommend 2 capsules two or three times daily, usually for three to six months if it appears helpful. In the first month or two herbs tend to work more slowly and must be taken over a longer period of time than stronger pharmaceuticals. There are many similar formulas available now for PMS and other female problems.

Some doctors also use glandular supplements in treating PMS. In Super Fitness Beyond Vitamins (New American Library, New York, 1987), Michael Rosenbaum, M.D., describes his success with the use of pituitary, particularly anterior pituitary, extract in treating stubborn PMS symptoms. Brain and pancreas glandular supplements may also be helpful, Dr. Rosenbaum points out.

There are also many nutritional supplement formulas available for premenstrual syndrome. The table below presents an all-encompassing nutrient program (most of these nutrients are best taken in two or three portions over the course of the day). This may be tailored for specific symptoms by application of the suggestions given earlier. Of course, many of the nutrients listed are consumed in the diet. Supplementation of sodium, potassium, chloride, fluoride, iodine, and phosphorus is usually not necessary, though additional potassium, about 1 to 2 grams, may be helpful in some cases. Even extra vitamins D and K may not be needed. The precursor of B6 (pyridoxine), pyridoxal-5-phosphate, may actually be more effective than B6 itself, because some people may not be able to easily convert the pyridoxine to its usable form. Both forms of vitamin B3 are used; niacin offers some circulatory stimulation and flushing while niacinamide supports the general neuromuscular relaxation of B3.

I have seen a high rate of success in the improvement and elimination of symptoms in women who change their diets and implement a regular supplement program. I have also heard other gynecologists, family doctors, and nurse practitioners claim that they see nearly an 80 percent success rate with a good program. Of course, learning to deal better with life stresses, relationships, and sexual issues will further increase the likelihood of success.

What is a normal period? If you consult a gynecologic textbook,
you’ll learn that menstruation is bleeding and shedding of the endometrium of
the uterus that occurs at approximately monthly intervals from menarche to menopause. You will read that
the menarche, or onset of menopause, usually occurs between 11 and 14
years of age, and menopause generally

between age 45 and 55. The book may say that ovulation occurs on day 14
or 15 of the menstrual cycle (I ovulate on day 11). You will then read that any
uterine bleeding which differs markedly from a normal flow, either in
frequency, duration, amount, or discomfort is abnormal. But where, precisely,
do you draw the line between what is a healthy period and what is not?

The point that I wish to make here is that there is a wide range of normal
in the menstrual flow. When I studied ayurvedic medicine a few years ago with
Dr. Vasant Ladd, he always asked us, “What is normal for whom ?
Ayurvedic medicine body types each individual and their range of normal depends
on their specific constitution. Each woman has her own range of normalcy. In
some cases, even when a woman is in her optimal state of well-being, she
menstruates every 26 or 30 days. Some women ovulate twice a month. I use
homeopathy most often with my patients to treat the problems on menstruation.
After being given the correct homeopathic remedy, a woman’s cycle will
normalize to the greatest degree possible for her. After such therapy,
I often see a woman’s period changing, for example, from every five or six
weeks to every four or four and a half weeks. A woman’s period may last seven
to ten days when she comes to see me and, with treatment, will usually reduce
to five to seven. If a woman comes in complaining of spotting before or between
the menstrual periods, this will generally disappear, or at least diminish
considerably, when she is in a state of balance.

How much should my period hurt? The medical term for the pain or
discomfort of the menstrual period is “dysmenorrhea”. I consider a slight
amount of cramping or discomfort within the range of normal for a woman.
However, many of the woman I see experience extreme pain with the periods, some
to the point of being incapacitated for a day or two. This pain may be mild or
severe, constant or intermittent, dull or sharp, and may be accompanied by a
wide variety of symptoms including nausea, vomiting, dizziness, back pain,
weakness, confusion, and despair. Many women suffer from severe dysmenorrhea
from the time of menarche and may have tried a variety of over the counter and
prescription medications in order to find relief.

In my experience, the correct homeopathic remedy is likely to put an end
to dysmenorrhea, or at least hold it at bay in a very mild state. In many
cases, diagnostic procedures will reveal no significant cause for the pain. In
other women, however, the diagnosis will be endometriosis.

Endometriosis is defined as the growth of normal uterine tissue in locations
outside the uterine cavity. This tissue often invades, or pervades, the
abdominal cavity and may, in rare cases, even extend into the lungs. The
problem with endometriosis is not the quality of this tissue, but its location.
It generally results in scar tissue and may produce painful periods, sex, and
pelvic pain in general. The only way to conclusively test for endometriosis is
through a laparoscopy, where a small incision is made near the umbilicus, and
an instrument is inserted so that the entire pelvic cavity can be viewed from
the inside. The orthodox treatment for endometriosis is surgery, however the
condition often recurs. Women are also told that their endometriosis is likely
to resolve if they get pregnant, which they cannot and do not always choose to
do. I have seen considerable success using homeopathy to treat the symptoms of
endometriosis. Most women who have been successfully treated, however, do not
subject themselves to repeat laparoscopies in order to make sure the abnormal
tissue is gone.

How heavy should a normal period be? This is another situation
where we need to ask how heavy is a normal flow for whom? According to
Ayurvedic medicine, a woman who has a pre-dominance of Pitta (the fire element)
is more likely to tend towards a heavier menstrual flow. These women often have
blonde or red, but also brown, hair, a ruddy complexion, and often have
freckles, moles, or petichiae (red, broken blood vessels). They tend to be
warm-blooded and sometimes hot-tempered. They may also have diarrhea or loose
stool just before or at the onset of their periods.

Excessive menstrual bleeding, called “menorrhagia”, may range from a day
in which a woman needs to change her pad or tampon every couple of hours and
has a gushing, profuse flow of blood, to an extreme state where she needs to
use double protection, and change pads or tampons every half hour or hour. I
once saw a woman in her late forties who, for years, slept with a plastic sheet
on her bed during her period because she would soak part of the mattress! Her
excessive bleeding was remedied quite effectively with homeopathic treatment.
In my experience, herbs such as Geranium and Trillium can halt an excessive
menses quickly tem-porarily, but does not change the overall tendency as does
homeopathy. Since there is no standard homeopathic remedy for menorrhagia, I
cannot give you personal suggestions. I can say, though, that I have often
found such homeopathic remedies as Belladonna and Sabina, when they match the
woman’s specific symptoms, to stop bleeding in a matter of hours or a day.
Orthodox medicine is likely to prescribe birth control pills. I am very
suspicious of estrogen supplementation and strongly advise more natural
al-ternatives. Not only can the pill cause mood swings, headaches, yeast
infections, and a variety of other annoying symptoms, but can cause or
aggravate such estrogen-dependent conditions as fibrocystic breasts, uterine
fibroids, ovarian cysts, and uterine or breast cancer. I have one patient whose
18 year-old godchild died of a sudden aneurysm due to the pill.

If the excessive bleeding is longstanding, it is probably something which
needs to be treated on a constitutional level. If it develops quickly, it is
important to rule out such causes as uterine fibroids, uterine cancer, or
ovarian cysts. Your doctor will likely do a pelvic ultrasound and, if cancer is
suspected, a uterine biopsy. The same is true for spotting or bleeding between
the periods (metrorrhagia).

What is normal PMS? This is another tricky question. I think it
largely depends on how affected you are by your premenstrual symptoms. It is
one thing to feel kind of grouchy for a day or two once a month and another to
feel a strong impulse to kill or be violent. Being overly senti-mental
occasionally doesn’t put much of a dent in a woman’s life. However, if she
can’t hold her-self back from crying one or two weeks out of the month, it’s a
different story. Relationships have often been broken because of PMS and jobs
have evaporated. There are many natural therapies available ranging from diet,
vitamins and minerals to herbs, homeopathy, Chinese medicine, and many more. I
have rarely seen a woman who cannot find substantial relief from one or another
of these treatments.

Your menstrual cycle is a beautiful outpouring of your feminine nature
and spirit. Love and appreciate this aspect of your life as a symbol of the
overall flow and outpouring of your life.

Drs. Judyth Reichenberg-Ullman is a naturopathic and homeopathic
physician and cofounder of the Northwest Center for Homeopathic Medicine in
Edmonds, WA. She is coauthor of The Patient’s Guide to Homeopathic
Medicine and Beyond Ritalin: Homeopathic Treatment of ADD and Other
Behavioral and Learning Problems. She can be reached at (206)
774-5599.

]]> 14451 https://healthy.net/2000/12/06/acupressure-for-menstrual-cramps-2/?utm_source=rss&utm_medium=rss&utm_campaign=acupressure-for-menstrual-cramps-2 Wed, 06 Dec 2000 13:28:02 +0000 https://healthy.net/2000/12/06/acupressure-for-menstrual-cramps-2/ Acupressure massage is an ancient Oriental healing method that applies finger pressure to specific points on the skin surface to help prevent and treat illness. Acupressure has had a long and distinguished history as an effective healing tool for many centuries and is often used along with herbs to promote the healing of disease.

When specific acupressure points are pressed, they create changes on two levels. On the physical level, acupressure affects muscular tension, blood circulation, and other physiological parameters. On a more subtle level, traditional Oriental healing believes that acupressure also helps to build the body’s life energy to promote healing. In fact, acupressure is based on the belief that there exists within the body a life energy called chi. It is different from yet similar to electromagnetic energy. Health is thought to be a state in which the chi is equally distributed throughout the body and is present in sufficient amounts. It is thought to energize all the cells and tissues of the body.

The life energy is thought to run through the body in channels called meridians. When working in a healthy manner, these channels distribute the energy evenly throughout the body, sometimes on the surface of the skin and at times deep inside the body in the organs. Disease occurs when the energy flow in a meridian is blocked or stopped. As a result, the internal organs that correspond to the meridians can show symptoms of disease. The meridian flow can be corrected by stimulating the points on the skin surface. These points can be treated easily by hand massage. When the normal flow of energy through the body is resumed, the body is believed to heal itself spontaneously.

Stimulation of the acupressure points through finger pressure can be done by you or by a friend following simple instructions. It is safe, painless, and does not require the use of needles. It can be used without the years of specialized training needed for insertion of needles.

How to Perform Acupressure

Acupressure is done either by yourself or with a friend when you are relaxed. Your room should be warm and quiet. Make sure your hands are clean and nails trimmed (to avoid bruising yourself). If your hands are cold, put them under warm water.

Work on the side of the body that has the most discomfort. If both sides are equally uncomfortable, choose whichever one you want. Working on one side seems to relieve the symptoms on both sides. Energy or information seems to transfer from one side to the other.

Hold each point indicated in the exercise with a steady pressure for one to three minutes. Apply pressure slowly with the tips or balls of the fingers. It is best to place several fingers over the area of the point. If you feel resistance or tension in the area on which you are applying pressure, you may want to push a little harder. However, if your hand starts to feel tense or tired, lighten the pressure a bit. Make sure your hand is comfortable. The acupressure point may feel somewhat tender. This means the energy pathway or meridian is blocked.

During the treatment, the tenderness in the point should slowly go away. You may also have a subjective feeling of energy radiating from this point into the body. Many patients describe this sensation as very pleasant. Don’t worry if you don’t feel it, not everyone does. The main goal is relief from your symptoms.

Breathe gently while doing each exercise. The point that you are to hold is shown in the photograph accompanying the exercise. All of these points correspond to specific points on the acupressure meridians. You may massage the points once a day or more during the time that you have symptoms.

Acupressure Exercises



Exercise 1: Balances the Entire Reproductive System

This exercise balances the energy of the female reproductive tract and alleviates all menstrual complaints. It also helps relieve low back pain and abdominal discomfort.
Equipment: This exercise uses a knotted hand towel to put pressure on hard-to -reach areas of the back. Place the knotted towel on these points while your two hands are on other points. This increases your ability to unblock the energy pathways of your body.

• Lie on the floor with your knees up. As you lie down, place the towel between the shoulder blades on your spine. Hold each step 1 to 3 minutes.

  
  

  

  
  

• Cross your arms on your chest. Press your thumbs against the right and left inside upper arms.

  
  

  

  
  

• Left hand holds point at the base of the sternum (breastbone).

  
  Right hand holds point at the base of the head (at the junction of the spine and the skull).

  
  

  

  
  

• Interlace your fingers. Place them below your breasts. Fingertips should press directly against the body.

  
  

  

  
  

• Move the knotted towel along the spine to the waistline.

  
  

  

  
  

• Left hand should be placed at the top of the pubic bone, pressing down.
  
  Right hand holds point on tailbone.

  
  

  

  
  

• Sit up and prop your back against a chair, or lie down and put your lower legs on a chair. Hold each step 1 to 3 minutes.

  
  

  

  
  

• Left hand is placed in the crease of the groin where you bend your leg, one-third to one-half way between the hip bone and the outside edge of the pubic bone. Right hand holds a spot 2 to 3 inches above the knee.

  
  

  

  
  

• Left hand remains in the crease of the groin.
  
  Right hand holds point below inner part of knee. To find the point, follow the curve of the bone just below the knee. Hold the underside of the curve with your fingers.

  
  

  

  
  

• Left hand remains in the crease of the groin.
  
  Right hand holds the inside of the shin. To find this point, go four fingerwidths above the ankle bone. The point is just above the top finger.

  
  

  
  
  
  
  

  
  

• Left hand remains in the crease of the groin.
  
  Right hand holds the edge of the instep. To find the point, follow the big toe bone up until you hit a knobby, prominent small bone.

  
  

  

  
  

• Left hand remains in the crease of the groin.
  
  Right hand holds the big toe over the nail, front and back of the toe.

  
  

  

  
  

• Lie on the floor or sit up. Hold the points 1 to 3 minutes.
  

  
  

• Left index finger is placed in navel and pointed slightly toward the head.
  
  Right hand holds point at the base of the head.

  
  

  

  
  

• Sit up and prop your back against a chair. Hold each step 1 to 3 minutes.
  

  
  

• Left hand holds point at the base of the ball of the left foot. This point is located between the two pads of the foot.

  
  

  

  
  

• Right hand holds the point midway between the inside of the right ankle-bone and the Achilles tendon. The Achilles tendon is located at the back of the ankle.

  
  

  

  
  

• Left hand holds point below right knee. This point is located four fingerwidths below the kneecap toward the outside of the shinbone. It is sensitive to the touch in many people.

  
  

  

  
  

• Sit on the floor and prop your back against a wall or a heavy piece of furniture. Hold each step 1 to 3 minutes.

  
  

  

  
  

• Alternative Method: Lie on the floor and put your lower legs over the seat of a chair. Follow the exercise from that position.
  
  

  
  

• Place right hand 1 inch above the waist on the muscle to the right side of the spine (muscle will feel firm and ropelike).
  
  Place left hand behind crease of the right knee.

  
  

  

  
  

• Right hand stays in the same position.
  
  Left hand is placed on the center of the back of the right calf. This is just below the fullest part of the calf.

  
  

  

  
  

• Right hand remains 1 inch above the waist on the muscle to the side of the spine.
  
  Left hand is placed just below the ankle bone on the outside of the right heel.

  
  

  

  
  

• Right hand remains 1 inch above the waist on the muscle to the side of the spine.
  
  Left hand holds the front and back of the right little toe at the nail.

  
  

  

  
  

The Academy of Traditional Chinese Medicine. An Outline of Chinese Acupuncture. New York: Pergamon Press, 1975.

Bauer, C. Acupressure for Women. Freedom, CA: The Crossing Press, 1987.

Chang, S. T. The Complete Book of Acupuncture. Berkeley, CA: Celestial Arts, 1976.

Gach, M. R., and C. Marco. Acu-Yoga. Tokyo: Japan Publications, 1981

Houston, F. M. The Healing Benefits of Acupressure. New Canaan, CT: Keats Publishing, 1974.

Kenyon, J. Acupressure Techniques. Rochester, VT: Healing Arts Press, 1980.

Nickel, D. J. Acupressure for Athletes. New York: Henry Holt, 1984.

Pendleton, B., and B. Mehling. Relax With Self-Therap/Ease. Englewood Cliffs, NJ: Prentice-Hall, 1984.

Teeguarden, I. Acupressure Way of Health: Jin Shin Do. Tokyo: Japan Publi-cations, 1978.

dandelion

burdock

yellow dock

cascara sagrada

Chinese rhubarb (caution, use small amounts, for not more than 2 weeks)


Intestinal Gas (Flatulence)

Most women have difficulty getting their nutrient intake up to the levels needed for optimal healing using diet alone. The use of supplements can help make up this deficiency so you can heal as rapidly and completely as possible. I do want to emphasize the importance of a good diet along with the use of supplements. Supplements should never be used as an excuse to continue poor dietary habits. I have found that my patients heal most effec-tively when they combine a nutrient rich diet with the right mix of supplements.

This chapter is divided into four sections. The first discusses the role of vitamins and minerals; the second section explains the beneficial effects of fatty acids. The third section tells which herbs help relieve chronic fatigue. I end the chapter with specific recom-mendations on how to make and use your own supplements, along with a series of charts that list major food sources for each essential nutrient.

Vitamins and Minerals for Chronic Fatigue

Many vitamins and minerals are useful in the treatment and pre-vention of fatigue. While a high nutrient diet plays an important role in combating fatigue, you may get the best therapeutic results by adding supplements to boost the level of these nutrients. However, I must caution you to use supplements very carefully. This chapter includes formulas with specific dosage recommendations for supplements, but I suggest that you start slowly. You may want to begin with as little as one-fourth of the listed dose, to see how you tolerate the supplements. You can then increase your dose gradually until you find the level that works best for you. Very rarely, women experience nausea or diarrhea when begin-ning a supplement program. If this happens, your body is having difficulty tolerating a particular supplement. In this case, stop all supplements. After a week you may want to begin your supple-ment intake again. Start with one supplement at a time until you discover which one gives you trouble. You should probably eliminate that supplement from your program. Before taking any supplements, consult your physician or a nutritionist with specific questions about their use or possible side effects.

Vitamin A

This nutrient helps protect the body against invasion by pathogens such as viruses (which might trigger chronic fatigue syndrome) and by bacteria, fungi, and allergies. It does this in several ways. Vitamin A supports the production and maintenance of healthy skin, as well as the mucous membranes that line the mouth, lungs, digestive tract, bladder, and cervix. When these tissues are healthy, invaders have difficulty penetrating the mem-branes, the body’s first line of defense. Vitamin A also enhances the immune system by increasing T-cell activity (these are impor-tant cells that help to fight infectious disease). Vitamin A also contributes to the health of the thymus, a gland located in the chest that plays an important role in maintaining healthy immune function.

Because Vitamin A is needed for normal production of red blood cells, it helps prevent fatigue caused by anemia. It also helps control the tiredness caused by anemia that occurs with heavy menstrual bleeding.

Vitamin A should be used carefully. It is a fat-soluble vitamin that is stored in the body. You should not take more than 20,000 I.U. (international units) per day without being monitored by a physician. An overdose of vitamin A can cause headaches and stress the liver.

Beta carotene, called provitamin A, is a precursor of vitamin A found in fruits and vegetables. Beta carotene is water soluble and, unlike vitamin A, does not accumulate in the body. As a result, it can be used safely in high doses. Certain foods, such as sweet potatoes and carrots, contain large amounts of beta carotene. A single sweet potato or a cup of fresh carrot juice contains 25,000 I.U. of beta carotene.

Provitamin A also enhances immune function. It stimulates immune cells called macrophages and helps trigger increased immune activity against certain bacteria as well as candida. Beta carotene is also a powerful antioxidant that helps to protect the body from damage by free radicals. Free radicals are chemicals that occur as by-products of oxygen use in the body, exposure to ultraviolet light, and other natural processes; they can damage the cell membranes as well as other parts of the cell. Antioxidants like beta carotene neutralize free radicals.

Vitamin B Complex

This complex consists of 11 vitamin B factors. The whole complex works together to perform important metabolic functions, including glucose metabolism, stabilization of brain chemistry, and inactivation of estrogen. These processes regulate the body’s level of energy and vitality. Because B vitamins are water soluble and are not stored in the body, they are easily lost when a woman is under stress or is eating unhealthy food, including coffee, cola drinks, and other caffeine containing beverages. Fatigue and depression can result from the depletion of B vitamins.

Many women with anemia are deficient in three B-complex vitamins: folic acid, pyridoxine (vitamin B6), and vitamin B12. All three are needed for normal growth and maturation of red blood cells. Their deficiency leads to anemia and fatigue. Supplemental vitamin B12 is necessary for women on a vegetarian diet. It is usually given by injection.

Vitamin B6 is extremely important in relieving and preventing fatigue. In women who are prone to fatigue caused by bacteria, viruses, candida, or allergies, B6 supports a healthy immune response. Vitamin B6 is needed for both the production of antibodies by white blood cells and the production of T-cell lymphocytes by the thymus. This vitamin also appears to help enhance the activity of the T-cells, making them more effective in destroying infectious agents.

Vitamin B6 helps reduce PMS related mood swings, fatigue, food cravings, and fluid retention through its effect on glucose metabolism and its participation in prostaglandin synthesis. Prostaglandins hormones that regulate many important physiological functions are formed in the body from certain essential vegetable and fish oils. The essential fats can only be converted to prostaglandins in the presence of B6 and other essential nutrients. Prostaglandin deficiency adversely affects brain chemistry and mood and can worsen fatigue.

Women using birth control pills and menopausal women on hormonal replacement therapy can be prone to fatigue because the use of hormones causes vitamin B6 deficiency. Finally, B6 deficiency has been found in fatigued women who suffer from depression. Vitamin B6 can be taken safely by most women in doses up to 250 milligrams. Doses above this level should be avoided because B6 can cause toxic symptoms in the nervous system in susceptible women.

The B-complex vitamins are usually found together in beans and whole grains. These foods should be part of the diet of women with chronic fatigue, who would also probably benefit from the use of supplemental vitamin B.

Vitamin C

This an extremely important nutrient for fatigue. In one research study done on 411 dentists and their spouses, scientists found a clear relationship between the presence of fatigue and lack of vitamin C. By supporting the immune func-tion, vitamin C helps prevent fatigue caused by infections. It stimulates the production of interferon, a chemical found to prevent the spread of viruses in the body. Necessary for healthy white blood cells and their antibody production, vitamin C also helps the body fight bacterial and fungal infections. Women with low vitamin-C intake tend to have elevated levels of histamine, a chemical that triggers allergy symptoms. Vitamin C is an important antistress vitamin, needed for the production of sufficient adrenal gland hormones. Healthy adrenal function helps prevent fatigue and exhaustion in women who are under physical or emotional stress.

In women with iron deficiency anemia, vitamin C increases the absorption of iron from the digestive tract. Vitamin C has also been tested, along with bioflavonoids, as a treatment for anemia caused by heavy menstrual bleeding a common cause of fatigue in teenagers and premenopausal women in their forties. Vitamin C reduces bleeding by helping to strengthen capillaries and prevent capillary fragility. One clinical study of vitamin C showed a reduction in bleeding in 87 percent of women taking supplemental amounts of this essential nutrient. The best sources of vitamin C in nature are fruits and vegeta-bles. It is a water soluble vitamin, so it is not stored in the body. Thus, women with chronic fatigue should replenish their vitamin C supply daily through a healthy diet and the use of supplements.

Bioflavonoids

These nutrients are found abundantly in flowers and in fruits, particularly oranges, grapefruits, cherries, huckleberries, blackberries, and grape skins. Besides giving pigmentation to plants, they have a number of beneficial physiological effects that can help decrease fatigue symptoms. Bioflavonoids are powerful antioxidants that help protect cells against damage by free radicals. They help protect us from fatigue caused by allergic reac-tions, because their anti-inflammatory properties help prevent the production and release of compounds such as histamine and leukotrienes that promote inflammation. Bioflavonoids such as quercetin have powerful antiviral properties that protect us from infections. Quercetin also inhibits the release of allergic compounds from mast cells the cells in the digestive and respiratory tract that release histamine.

Bioflavonoids are among the most important nutrients for mid-life women suffering from menopausal symptoms. Bioflavonoids produce chemical activity similar to estrogen and can be used as an estrogen substitute. Clinical studies have shown that bioflavonoids can help control hot flashes and the psychological symptoms of menopause, including fatigue, irritability, and mood swings. Interestingly, bioflavonoids contain a very low potency of estrogen, much lower than that used in hormonal replacement therapy. As a result, no harmful side effects have been noted with bioflavonoid therapy.

Because of their ability to strengthen capillary walls, bioflavonoids have also shown dramatic results in reducing the anemia caused by heavy menstrual bleeding. They have been used in women with bleeding caused by hormonal imbalance and have even been tested in women who have lost multiple pregnancies because of bleeding. They were used in conjunction with vitamin C In these studies. Bioflavonoids are often found with vitamin C in fruits and vegetables.

Vitamin E

This vitamin can enhance immune antibody response at high levels and has a significant immune stimulation effect. Vitamin E has antihistamine properties and should be used by women who suffer from allergies. One group of volunteers who were injected with histamine showed far less allergic swelling around the injection site when they were pretreated with vitamin E.

Like vitamin C and beta carotene, vitamin E is an important antioxidant. It protects the cells from the destructive effects of environmental pollutants that can react with the cell membrane. Because it has been found to increase red blood cell survival, it is an important nutrient for the prevention of anemia.

Vitamin E can act as an estrogen substitute. Like bioflavonoids, it has been studied as a treatment for hot flashes and for the psychological symptoms of menopause, including depression and fatigue. It can even relieve vaginal dryness in those women who either can’t take or can’t tolerate estrogen. According to one study, vitamin E helped skew the progesterone/estrogen ratio in the body toward progesterone. This could be very helpful for women who have heavy menstrual bleeding caused by excess estrogen. Vitamin E is also needed for healthy thyroid function.

Vitamin E occurs in abundance in wheat germ, nuts, seeds, and some fruits and vegetables.

Iron

An essential component of red blood cells, iron combines with protein and copper to make hemoglobin, the pigment of the red blood cells. Studies have shown that women with iron deficiency have decreased physical stamina and endurance. Iron deficiency, the main cause of anemia, is common during all phases of a woman’s life, because of both poor nutritional habits and regular blood loss through menstruation. Iron deficiency frequently causes fatigue and low energy states.

Women who suffer from heavy menstrual bleeding are more likely to be iron deficient than woman with normal menstrual flow. In fact, some medical studies have found that inadequate iron intake may be a cause of excessive bleeding as well as an effect of the problem. Women who suffer from heavy menstrual bleeding should have their red blood count checked to see if supplemental iron and a high iron diet are necessary.

Good sources of iron include liver, blackstrap molasses, beans and peas, seeds and nuts, and certain fruits and vegetables. The body absorbs and assimilates the heme iron from meat sources, such as liver, much better than the nonheme iron from vegetarian sources. To absorb non-heme iron properly, you must take it with at least 75 milligrams of vitamin C.

Zinc

Zinc plays an important role in combating fatigue. Supplementation with zinc improves muscle strength and endurance. It reduces fatigue by enhancing immune function, acting as an immune stimulant and triggering the reproduction of lymphocytes when incubated with these cells in a test tube. Zinc is a constituent of many enzymes involved in both metabolism and digestion. It is needed for the proper growth and development of female reproductive organs and for the normal functioning of the male prostate gland. Good food sources of zinc include wheat germ, pumpkin seeds, whole grain wheat bran, and high protein foods.

Magnesium and Malic Acid

Combinations of these two supplements are very important for the maintenance of energy and vitality. Magnesium is required for the production of ATP, the end product of the conversion of food to usable energy by the body’s cells. ATP is the universal energy currency that the body uses to run hundreds of thousands of chemical reactions. Malic acid is extracted from apples and is also an important component in the production of ATP. Another form of magnesium has been researched for the treatment of fatigue called magnesium aspartate, formed by combining magnesium with aspartic acid. Aspartic acid also plays an important role in the production of energy in the body and helps transport magnesium and potassium into the cells. Magnesium aspartate, along with potassium aspartate, has been tested in a number of clinical studies and has been shown to dramatically improve energy levels after five to six weeks of constant use. Many volunteers began to feel better even within ten days. This beneficial effect was seen in 90 percent of the people tested, a very high success rate.

Magnesium is an important nutrient for women with chronic candida infections. A magnesium deficiency can develop from the diarrhea, vomiting, and other digestive problems associated with intestinal candida infections. Magnesium deficiency can worsen fatigue, weakness, confusion, and muscle tremor in women with candida infections. Women with these symptoms must replace the magnesium through appropriate supplementation. Magnesium deficiency has also been seen in women suffering from PMS; medical studies have found a reduction in red blood cell magnesium during the second half of the menstrual cycle in affected women. Magnesium, like vitamin B6, is needed for the production of the beneficial prostaglandin hormones as well as for glucose metabolism. Magnesium supplements can also benefit women with severe emotional stress, anxiety, and insomnia. When taken before bedtime, magnesium helps to calm the mood and induce restful sleep. Good food sources of magnesium include green leafy vegetables, beans and peas, raw nuts and seeds, tofu, avocado, raisins, dried figs, millet and other grains.

Potassium

Like magnesium, potassium has a powerful enhancing effect on energy and vitality. Potassium deficiency has been associated with fatigue and muscular weakness. One study showed that older people who were deficient in potassium had weaker grip strength. Potassium aspartate has been used with magnesium aspartate in a number of studies on chronic fatigue; this combination significantly restored energy levels.

Potassium has many important roles in the body. It regulates the transfer of nutrients into the cells and works with sodium to maintain the body’s water balance. Its role in water balance is important in preventing PMS bloating symptoms. Potassium aids proper muscle contraction and transmission of electrochemical impulses. It helps maintain nervous system function and a healthy heart rate. Potassium is found in abundance in fruits, vegetables, beans and peas, seeds and nuts, starches, and whole grains.

Calcium

This mineral helps combat stress, nervous tension, and anxiety. An upset emotional state can dramatically worsen fatigue in susceptible women. A calcium deficiency worsens not only emotional irritability but also muscular irritability and cramps. Calcium can be taken at night along with magnesium to calm the mood and induce a restful sleep. Women with menopause related anxiety, mood swings, and fatigue may also find calcium supplementation useful. It has the added benefit of helping prevent bone loss, or osteoporosis, because calcium is a major structural component of bone.

Like magnesium and potassium, calcium is essential in the maintenance of regular heartbeat and the healthy transmission of impulses through the nerves. It may also help reduce blood pressure and regulate cholesterol levels; it is essential for blood clotting. Good sources of calcium include green leafy vegetables, salmon (with bones), nuts and seeds, tofu, and blackstrap molasses.

Iodine

This mineral is necessary to prevent fatigue caused by low thyroid function. Iodine, along with the amino acid tyrosine, is necessary for the production of the thyroid hormone thyroxin. Without adequate thyroid hormone women may suffer from excessive fatigue, excess weight, constipation, and other symptoms of a slowed metabolism. Iodine deficiency has also been linked to breast disease. Only trace amounts of iodine are needed to maintain its important metabolic effects. Good food sources include fish and shellfish, sea vegetables such as kelp and dulse, and garlic.

Tyrosine

This amino acid combines with iodine within the thyroid gland to form the thyroid hormone thyroxine. Thyroxine has many important functions in the body, including control of metabolic rate, promotion of growth (particularly crucial in children), and carbohydrate and fat metabolism.

Women whose protein intake is low (which can be a problem for vegans who get their protein exclusively from plant sources) and women who can’t absorb and assimilate protein due to severe digestive problems, may lack sufficient tyrosine in their diets and require manufactured thyroxine. These women may have border-line low thyroid levels which can be remedied by increasing their intake of thyroid hormone precursor nutrients. Besides increasing protein, tyrosine may be taken as a dietary supplement. Generally, 500 to 1500 milligrams of pure tyrosine per day may be used. It is best to take tyrosine with a meal high in carbohydrates.

Tyrosine has been reported to help relieve depression, another cause of chronic fatigue. It has also been shown to relieve some symptoms in patients with Parkinson’s disease. Women using monoamine oxidase (MAO) inhibitor drugs for the treatment of depression should avoid taking tyrosine as should those diagnosed with melanoma. Otherwise, tyrosine is safe for use by most people.

Phenylalanine

Tyrosine, the amino acid needed by the body to produce the thyroid hormone thyroxine, is actually manufactured from another amino acid called phenylalanine. This essential amino acid must be acquired through diet since the body cannot make phenylalanine from other amino acids. Good food sources of phenylalanine include fish, poultry, red meat, soybeans, almonds, lentils, lima beans, chickpeas, and sesame seeds. It can also be taken in purified form as a dietary supplement. Five hundred to 2,000 milligrams per day is the usual theraputic dosage. Be sure to start at the lower end of the range, increasing gradually.

Phenylalanine is a natural antidepressant and pain killer, but can also cause jitteriness and nervousness when used in too high a dose. As with tyrosine, it should be avoided by women using monoamine oxidase inhibitor drugs for depression. Patients on phenylalanine may notice a greater alertness, an increased sense of well-being, and an enhancement of sexual interest.

Essential Fatty Acids for Chronic Fatigue

Essential fatty acids are very important nutrients for women with fatigue and play an important role in maintaining optimal health. Essential fatty acids consist of two types of special fats or oils, called linoleic acid (Omega-6 family) and linolenic acid (Omega-3 family). Because your body cannot make these fats, you must sup-ply them daily via foods or supplements. Though these essential fatty acids supply stored energy in the form of calories, they also perform many other important functions in the body.

Essential fatty acids are important components of the membrane structure of all the body’s cells. They are also required for normal development and function of the brain, eyes, inner ear, adrenal glands, and reproductive tract. The essential oils are also necessary for the synthesis of prostaglandins type I and III, which are hormonelike chemicals that help decrease the risk of heart disease by regulating blood pressure and platelet stickiness. Prostaglandins type I and II help reduce fatigue through their role in preventing a number of healthcare problems: they decrease inflammation, boost immune function, decrease menstrual cramps, and help to reduce PMS symptoms. One essential fat evening primrose oil has been tested in the United States and England for its beneficial effects on PMS and menstrual cramps.

Essential oils are particularly important to menopausal women because deficiency of these oils is responsible in part for the drying of skin, hair, vaginal tissues, and other mucous membranes that occurs with menopause. Along with vitamin E, which also benefits the skin and vaginal tissues, I have used essential oils extensively in my nutritional program for women. Essential fatty acids are important in treating immune problems such as candida infections, allergies, and CFS, which worsen fatigue in millions of women.

The best sources of linoleic and linolenic acids are flax seeds and pumpkin seeds. Both the seeds and their pressed oils should be used absolutely fresh and unspoiled. Because these oils become rancid very easily when exposed to light and air (oxygen), they need to be packed in special opaque containers and kept in the refrigerator. Essential oils should never be heated or used in cooking because heat affects their special chemical properties. Instead, add these oils as a flavoring to foods that are already cooked. Fresh flax seed oil is my special favorite. Good quality flax seed oil is available in health food stores. Flax seed oil is golden, rich, and delicious. It is extremely high in linoleic and linolenic acids, which comprise approximately 80 percent of its total content. Pumpkin seed oil has a deep green color and spicy flavor. It is probably more difficult to find than flax seed oil. Fresh raw pumpkin seeds are a good source of this oil. They can be purchased from many health food stores. Both flax seed oil and pumpkin seed oil can also be taken in capsule form.

Linolenic acid (Omega-3 family) is also found in abundance in fish oils. The best sources are cold water, high fat fish such as salmon, tuna, rainbow trout, mackerel, and eel. Linoleic acid (Omega-6 family) is found in seeds and seed oils. Good sources include safflower oil, sunflower oil, corn oil, sesame seed oil, and wheat germ oil. Many women prefer to use raw fresh sesame seeds, sunflower seeds, and wheat germ to obtain the oils. The average healthy adult requires only four teaspoons per day of essential oils. However, women with chronic fatigue, who may have a real deficiency of these oils, need up to two or three tablespoons per day until their symptoms improve. Occasionally, these oils may cause diarrhea; if this occurs, use only one teaspoon per day. Women with acne and very oily skin should use them cautiously. For optimal results, be sure to use these oils along with vitamin E.

Herbs for Chronic Fatigue

Many herbs can help relieve the symptoms and treat the causes of chronic fatigue. I have used fatigue relieving herbs in my practice for many years and many women have found them to be effective remedies. I use them as a form of extended nutrition. They can balance and expand the diet while optimizing nutritional intake. Some herbs provide an additional source of essential nutrients that help relax tension and ease anxiety. Other herbs have mild anti-infective and hormonal properties in addition to their nutritional content; these help to combat fatigue causing viruses and fungi, as well as provide support for the endocrine system with a minimum of side effects. In this section, I describe many specific herbs useful for relief of chronic fatigue and related problems.

Chronic Fatigue and Depression

For women with fatigue and depression, herbs such as oat straw, ginger, ginkgo biloba, licorice root, dandelion root, and Siberian ginseng (eleutherococcus) may have a stimulatory effect, improving energy and vitality. Women who use these herbs may note an increased ability to handle stress, as well as improved physical and mental capabilities.

Some of the salutary effects may be due to the high levels of essential nutrients captured in herbs. For example, dandelion root contains magnesium, potassium, and vitamin E, while ginkgo contains high levels of bioflavonoids. These essential nutrients help relieve fatigue, depression, PMS, and hot flashes, and they increase resistance to infections.

Siberian ginseng, ginger, and licorice root have been important traditional medicines in China and other countries for thousands of years. They have been reputed to increase longevity and decrease fatigue and weakness. These herbs have been found to boost immunity and to strengthen the cardiovascular system. The bioflavonoids contained in ginkgo are extremely powerful antioxidants and help to combat fatigue by improving circulation to the brain. They also appear to have a strong affinity for the adrenal and thyroid gland and may help to boost function in these essential glands. Oat straw has been used to relieve fatigue and weakness, especially when there is an emotional component. One note of caution: Licorice root should be used carefully and only in small amounts because, over time, it can cause potassium loss.

In modern China, Japan, and other countries, there has been much interest in the pharmacological effects of these traditional herbs. Scientific studies are corroborating the medicinal effects of these plants.

Anxiety, Irritability, and Insomnia

Women suffering from anxiety, irritability and insomnia often have a worsening of their fatigue symptoms because of emotional stress and sleep deprivation. Luckily, a number of herbal remedies relieve such symptoms. Herbs such as passionflower (passiflora) and valerian root have a calming and restful effect on the central nervous system.

Passionflower has been found to elevate levels of the neurotransmitter serotonin. Serotonin is synthesized from tryptophan, an essential amino acid that has been found in numerous medical studies to initiate sleep and decrease awakening. Valerian root has been used extensively in traditional herbology as a sleep inducer. It is used widely in Europe as an effective treatment for insomnia. Research studies have confirmed both the sedative effect of valerian root and its effectiveness as a treatment for insomnia. For women with insomnia, valerian root can be a real blessing. I have used it with patients for the past 18 years and noted much symptom relief. Other effective herbal treatments include chamomile, hops, catnip, and peppermint teas. I have used them all in my practice and many pleased patients have commented on their effectiveness.

Chronic Fatigue Syndrome, Candida Infections, and Allergies

Women with fatigue symptoms caused by severe immune dysfunction may initially have difficulty using any herbs at all because their bodies are too weak. In cases of severe fatigue, I often start the patient on aloe Vera and peppermint. Most women can tolerate these two supportive and soothing herbs. You can take aloe Vera internally as a juice. Buy the cold pressed, nonpasteurized brands. You can take peppermint as a tea or, even better, as an oil in capsules or an herbal tincture in water.

Once you are stronger and less fatigued, you may be able to tolerate herbs that can boost your energy and vitality (see information earlier in this section), as well as herbs that help suppress infections from viruses, candida, and other pathogens. One of the best herbs for this purpose is garlic. Garlic contains a chemical called allicin that is a powerful broad spectrum antibiotic. Studies have shown garlic to be effective against fungi such as candida, as well as the fungus that causes athlete’s foot and the dangerous fungus that causes serious cryptococcal meningitis. Garlic also kills bacteria and viruses. In addition, garlic protects the cells through its powerful antioxidant effects.

Two other herbs have strong anti-infective properties and can be used to treat pathogens that cause fatigue. The first is echinacea, a powerful immune stimulant herb. Echinacea helps fight infections by promoting interferon production, as well as activa-tion of the T-lymphocytes (natural killer cells) and neutrophils (the cells that kill bacteria). Native Americans traditionally used this plant as a medicinal agent. I have used echinacea often with patients and have been pleased with its powerful anti-infective properties. The second herb, goldenseal, is also an excellent immune stimulant. Goldenseal contains a high level of chemical called berberine. Berberine activates macrophages (cells that engulf and destroy bacteria, fungi, and viruses). When used in combination with garlic and echinacea, goldenseal is an effective tool for suppressing infections.

Menopause, PMS, and Hypothyroidism

Many plants are good sources of estrogen, the hormone that helps control hot flashes in menopausal women. Blueberries, blackberries, huckleberries, and citrus fruit contain bioflavonoids. Bioflavonoids have weak estrogenic activity (1/50,000 the strength of estrogen), but are very effective in controlling such common menopausal symptoms as hot flashes, anxiety, irritability, and fatigue. Plants containing bioflavonoids may be particularly useful for women who cannot take normal supplements because of their concern about the possible strong side effects of the prescription hormones (increased risk of stroke, cancer, etc.). Other plant sources of estrogen and progesterone used in traditional herbology include Dong Quai, black cohosh, blue cohosh, unicorn root, false unicorn root, fennel, anise, sarsaparilla, and wild yam root. The hormonal activities of these plants have been validated in a number of interesting research studies.

Women with PMS also benefit from herbs that relieve mood swings and anxiety, such as valerian root or passionflower, and those that directly reduce fatigue and depression, such as ginger root, ginkgo biloba, and dandelion. Ginger also helps relieve the bloating and fluid retention symptoms of PMS, as do dandelion and burdock root, which act as mild diuretics. Iodine containing plants, including dulse and kelp, help correct low thyroid function. These sea vegetables are also high in trace minerals, so are excellent for general health and well being. Iodine is used for the production of thyroxin, the thyroid hormone that helps boost metabolism and maintain energy level.

Anemia and Heavy, Irregular Menstrual Bleeding

Plants that contain bioflavonoids help strengthen capillaries and prevent heavy, irregular menstrual bleeding (menorrhagia), a common bleeding pattern in women approaching menopause. Besides controlling hot flashes, bioflavonoids also help to reduce heavy bleeding. Bioflavonoids are found in many fruits and flowers; excellent sources are citrus fruits, cherries, grapes, and hawthorn berries.

According to research studies, they have also been found in red clover and in some clover strains in Australia. Many medical studies have demonstrated the usefulness of citrus bioflavonoids in treating a variety of bleeding problems in addition to those related to menopause, including habitual spontaneous abortion and tuberculosis. Herbs such as yellow dock and pan d’arco are useful for anemia because of their high iron content.

How to Use Optimal Nutritional Formulas for Chronic Fatigue

Good dietary habits are crucial for relief of chronic fatigue, but many women must also use nutritional supplements to achieve high levels of certain essential nutrients. I have included both vitamin and mineral formulas and herbal formulas so that you will have the widest range of supplements to choose from.

I recommend that women with chronic fatigue take all supple-ments cautiously. Start with one-quarter of the daily dose listed in the following formulas. Do not go to a higher dose level unless you are sure you can tolerate the dose you’re already using. If you have specific questions, be sure to consult your physician.

Vitamins and Minerals	Maximum Daily Dose
Malic acid/Magnesium hydroxide	1,800-6,000 mg (take in 6 small doses)
Beta carotene (provitamin A)	10,000 I.U.
Vitamin B complex
B1 (thiamine)	50 mg
B2 (riboflavin)	75 mg
B3 (niacinamide)	200 mg
B5 (pantothenic acid)	200 mg
B6 (pyridoxine)	75 mg
B12 (cyanocobalamin)	100 mcg
Folic acid	400 mcg
Biotin	400 mcg
Choline	700 mg
Inositol	500 mg
PABA (para-aminobenzoic acid)	50 mg
Vitamin C	2000 mg
Vitamin D	200 I.U.
Vitamin E	400 I.U.
Calcium aspartate	1200 mg
Magnesium aspartate	600 mg
Potassium aspartate	200 mg
Iron	18 mg
Chromium	150 mcg
Manganese	20 mg
Selenium	50 mcg
Zinc	15 mg
Copper	2 mg
Iodine	150 mcg

Dosage: Take one-quarter to full amount of the above nutrients on a daily basis. Begin this formula with the lowest dose of each nutrient and increase the dose slowly and gradually to the recommended maximum depending on how you are feeling.

Herbal Tinctures	Maximum Daily Dose
Ginkgo biloba	2 droppersful
Ginger root	2 droppersful
Burdock root	2 droppersful
Dandelion root	2 droppersful
Licorice root	1/2 dropperful

Dosage: Take one-quarter to full amount of the above nutrients on a daily basis. Begin this formula with the lowest dose of each nutrient and increase the dose slowly and gradually to the recommended maximum depending on how you are feeling.

Vitamins and Minerals	Maximum Daily Dose
Beta carotene (provitamin A)	15,000 I.U.
Vitamin B complex
B1 (thiamine)	50 mg
B2 (riboflavin)	50 mg
B3 (niacinamide)	50 mg
B5 (pantothenic acid)	50 mg
B6 (pyridoxine HCl)	300 mcg
B12 (cyanocobalamin)	50 mcg
Folic acid	200 mcg
Biotin	30 mcg
Choline bitartrate	500 mg
Inositol	500 mg
PABA (para-aminobenzoic acid)	50 mg
Vitamin C	1000 mg
Vitamin D (cholecalciferol)	100 I.U.
Vitamin E	600 I.U.
Calcium (amino acid chelate)	150 mg
Magnesium	300 mg
Iodine	150-300 mcg
Iron (amino acid chelate)	15 mg
Copper	0.5 mg
Zinc	25 mg
Manganese	10 mg
Potassium	100 mg
Selenium	25 mcg
Chromium	100 mcg

Dosage: Take one-quarter to full amount of the above nutrients on a daily basis. Begin this formula with the lowest dose of each nutrient and increase the dose slowly and gradually to the recommended maximum, depending on how you are feeling.

Amino Acids for hypothyroidism (as capsules)	Maximum Daily Dose
Phenylalanine	500 mg-2000 mg
Tyrosine	500 mg-1500 mg
Herbs (as capsules)	Maximum Daily Dose
Burdock	210 mg
Sarsaparilla	210 mg
Ginger	70 mg

Dosage: Take one to two capsules per day.

Vitamins and Mineral	Maximum Daily Dose
Beta carotene	5000 I.U.
Vitamin A	5000 I.U.
Vitamin D	400 I.U.
Vitamin E (d-alpha tocopheryl acetate)	800-2000 I.U.
Vitamin C	1000-2000 mg
Bioflavonoids	800-2000 mg
Rutin	200 mg
Vitamin B1	50 mg
Vitamin B2	50 mg
Niacin (as niacinamide)	50 mg
Vitamin B6	30 mg
Vitamin B12	50 mcg
Folic acid	400 mcg
Biotin	200 mcg
Pantothenic acid	50 mg
Choline	50 mg
Inositol	50 mg
PABA (para-aminobenzoic acid)	50 mg
Calcium (calcium citrate)	1200 mg
Magnesium	320 mg
Iodine	150 mcg
Iron (ferrous fumarate)	27 mg
Copper	2 mg
Zinc	15 mg
Manganese	10 mg
Potassium (potassium aspartate)	100 mg
Selenium	25 mcg
Chromium	100 mcg
Bromelain	100 mg
Papain	65 mg
Boron	3 mg

Dosage: Women with mild to moderate menopause symptoms can use the formula at half strength. Women with severe symptoms should use the full strength.

Herbs (as capsules)	Maximum Daily Dose
Fennel	100-250 mg
Anise	100-250 mg
Blessed thistle	100-250 mg
False unicorn root	100-250 mg
Blue cohosh	100-250 mg

Dosage: Take one to two capsules per day.

Vitamins and Minerals	Maximum Daily Dose
Iron	27 mg
Vitamin C	250 mg
Vitamin E (natural d-alpha)	30 I.U.
Vitamin B1(thiamine)	7.5 mg
Vitamin B2 (riboflavin)	7.5 mg
Vitamin B3 (niacinamide)	10 mg
Vitamin B5 (pantothenic acid)	50 mg
Vitamin B6 (pyridoxine)	30 mg
Vitamin B12 (cyanocobalamin)	250 mcg
Folic acid	400 mcg
Biotin	100 mcg
Choline bitartrate	5 mg
Inositol	5 mg
PABA (para-aminobenzoic acid)	5 mg
Zinc	1.5 mg
Copper	250 mcg
Betaine HCL	10 mg
Herbs	Maximum Daily Dose
Chlorophyll	2 droppersful
Yellow dock	2 droppersful
Pau d’arco	2 droppersful
Licorice root	1/2 dropperful
Red clover	1 dropperful

Dosage: Take one-quarter to full amount of the above nutrients on a daily basis. Begin this formula with the lowest dose of each nutrient and increase the dose slowly and gradually to the recommended maximum, depending on how you are feeling.

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  • Black beans
    
  • Black-eyed peas
    
  • Beet greens
    
  • Broccoli
    
  • Brussels sprouts
    
  • Cabbage
    
  • Collards
    
  • Eggplant
    
  • Garbanzo beans
    
  • Green beans
    
  • Green onions
    
  • Kale
    
  • Kidney beans
    
  • Leeks
    
  • Lentils
    
  • Parsley
    
  • Parsnips
    
  • Pinto beans
    
  • Rutabaga
    
  • Soybeans
    
  • Spinach
    
  • Turnips
    
  • Watercress
    

• Meat, Poultry, Seafood
  
  
  
  • Abalone
    
  • Beef
    
  • Bluefish
    
  • Carp
    
  • Crab
    
  • Haddock
    
  • Herring
    
  • Lamb
    
  • Lobster
    
  • Oysters
    
  • Perch
    
  • Salmon
    
  • Shrimp
    
  • Venison
    

• Fruits
  
  
  
  • Blackberries
    
  • Black currants
    
  • Boysenberries
    
  • Oranges
    
  • Pineapple juice
    
  • Prunes
    
  • Raisins
    
  • Rhubarb
    
  • Tangerine juice
    

• Grains
  
  
  
  • Bran
    
  • Brown rice
    
  • Bulgar wheat
    
  • Millet
    

• Vegetables and Legumes
  
  
  
  • Artichokes
    
  • Black-eyed peas
    
  • Carrot juice
    
  • Corn
    
  • Green peas
    
  • Leeks
    
  • Lima beans
    
  • Okra
    
  • Parsnips
    
  • Potatoes
    
  • Soybean sprouts
    
  • Spinach
    
  • Squash
    
  • Yams
    
  
  
• Grains
  
  
  
  • Brown rice
    
  • Millet
    
  • Wild rice
    
  
  
• Nuts and Seeds
  
  
  
  • Almonds
    
  • Brazil nuts
    
  • Hazelnuts
    
  • Peanuts
    
  • Pistachios
    
  • Pumpkin seeds
    
  • Sesame seeds
    
  • Walnuts
    

• Fruits
  
  
  
  • Avocado
    
  • Bananas
    
  • Grapefruit juice
    
  • Papayas
    
  • Pineapple juice
    
  • Prunes
    
  • Raisins
    
  
  

Castleman, M. The Healing Herbs. Emmaus, PA: Rodale Press, 1991.

Crook, W., M.D. Chronic Fatigue Syndrome and the Yeast Connection. Jackson, TN: Professional Books, 1992.

Crook, W., M.D. The Yeast Connection. Jackson, TN: Professional Books, 1983.

Erasmus, U. Fats and Oils. Burnaby, BC, Canada: Alive Books, 1986.

Gittleman, A. L. Supernutrition for Women. New York: Bantam Books, 1991.

Hasslering, B., S. Greenwood, M.D., and M. Castleman. The Medical Self-Care Book of Women’s Health. New York: Doubleday, 1987.

Hogladaroom, G., R. McCorkle, and N. Woods. The Complete Book of Women’s Health. Englewood Cliffs, NJ: Prentice-Hall, 1982.

Kirschmann, J., and L. Dunne. Nutrition Almanac. New York: McGraw- Hill, 1984.

Kutsky, R. Vitamins and Hormones. New York: Van Nostrand Reinhold, 1973.

Lambert-Lagace, L. The Nutrition Challenge for Women. Palo Alto, CA: Bull Publishing, 1990.

Lark, S., M.D. Heavy Menstrual Flow

• It is thought that PMS and all the attendant symptoms are very much
  influenced by failure to adapt to stress (menstruation can become irregular
  or even stop). In men, stress may reduce the sexual urge and sperm production.
  
• The digestive tract is especially sensitive to stress. Digestive irritation,
  painful digestion, diarrhea, constipation, nausea, and of course, ulcers,
  may be among the first signs of a general adverse reaction to stress.
  
• Obesity, or being uncomfortably overweight is a result of maladaptation
  to stress. When we eat, blood rushes to our digestive organs, drawing blood
  and energy from our brain, which may need sedating because of worry, anxiety,
  sorrow, loneliness, or any strong emotion.
  
• Cancer tends to develop at the sites of chronic stress in the body.
  Pipe smokers, for instance, are prone to lip cancer.
  
• Adrenal cortical hormones can suppress immune system functions such
  as lymphocyte production and antibody formation. The study of how psychological
  variables can affect our immune system, psychoneuroimmunology, is currently
  of intense interest. The work that is being done in this field reveals that,
  unlike the flight or fight response, which is immediate, immune responses
  may take several days or weeks to occur. This has important implications;
  if we have a stressful day, the ensuing cold or flu a week later may not
  seem connected. Several studies performed over the last year have highlighted
  the effect of emotional stress on immune function. (include Ref’s)
  In one of the studies, researchers at Ohio State University College of Medicine
  found examination stress among college students decreased the quantity and
  responsiveness of T-helper lymphocytes. T-helper cells act as a vital communication
  link between immune cell populations (such as the macrophages and T-killer
  cells) in the body’s defense efforts. T-helper cells are one population
  of immune cells strongly affected by the AIDS virus.
  

• Panax ginseng. The great panacea of the Orient. A commercial
  species of Panax grows wild and is cultivated in the United States–P.
  quinquefolius, or “Wild American Ginseng.” Ginseng has undergone
  a tremendous number of laboratory and clinical studies, many of which support
  its protective and strengthening effects. Processed (red) Ginseng is metabolically
  more stimulating (too much so for long-term use) than unprocessed white
  Ginseng (especially Wild American). Ginseng is often used with other herbs,
  and is a good digestive tonic, supporting those who are recovering from
  illness or have general weakness.
  
• Schizandra chinensis is an ancient Chinese herb known as “5-flavor
  fruit”, because bitter, sour, sweet, salty and acrid tastes can be
  detected in it. For this reason, it is considered very balancing and harmonizing
  to the body’s hormonal functions.
  

• Ling Chi or Reishi mushroom (Ganoderma lucidum) is a respected
  mushroom of antiquity, considered in folk medicine to have curative effects
  in cancer and other degenerative diseases. Japanese legends tell of sick
  people travelling hundreds of miles on foot to seek its magical powers.
  

• Suma (Pfaffia paniculata), a South American herb is an important
  herbal remedy in the folk medicine of several indigenous Indian tribes.
  They use it for a wide array of ills, calling it “Para Todo”,
  which means “for everything.” Research has documented its benefits
  as a cancer and diabetes remedy.