Managing PMS Managing PMS

& &

EndometriosisEndometriosis

Happy Hormones?

PMT - APMT - A

ANXIETY IRRITABILITY MOOD SWINGS NERVOUS TENSION

PMT H PMT H (HYDRATION)

WEIGHT GAIN SWELLING OF EXTREMITIES BREAST TENDERNESS ABDOMINAL BLOATING

PMT - CPMT - C

CRAVING FOR SWEETS HEADACHE INCREASED APPETITE HEART POUNDING FATIGUE DIZZINESS OR FAINTING

PMT - DPMT - D

DEPRESSION FORGETFULNESS CRYING CONFUSION INSOMNIA

DEGREE OF DEGREE OF PMT SUFFERINGPMT SUFFERING

THE TOTAL NUMBER OF SUFFERERS - 73.6%

OUT OF THE SUFFERERS WHICH IS A TOTAL OF 368 OUT OF 500:

25.8% ARE SEVERE SUFFERERS39.7% ARE MODERATE SUFFERERS

34.5% ARE MILD SUFFERERS

SOCIAL IMPLICATIONS SOCIAL IMPLICATIONS

A study on 1000 patients to examine the socialimplications of PMS

We found that : 79% of the women in the sample admitted

being violent and aggressive while suffering with PMS and

94% felt depressed for up to two weeks before their period

SOCIAL IMPLICATIONS SOCIAL IMPLICATIONS

11 years on……..

The WNAS conducted a parallel study showing similar results which is why we offer such a comprehensive service.

SOCIAL IMPLICATIONS IISOCIAL IMPLICATIONS II

16 years on……..

The results were even more astounding which is why urgent attention is needed.

MENTAL PMS WELL-BEINGMENTAL PMS WELL-BEING

1986 1997 2001

CONTEMPLATED 41.4% 52% 57% SUICIDE

ATTEMPTED 5.8% 9% 7%SUICIDE

WORK LIFE & EFFICIENCYWORK LIFE & EFFICIENCY

1986 1997 2001

PERCENTAGE OF WOMENWHICH FELT THAT 92.7% 94.2% 81%THEIRPRODUCTIVITY/ EFFICIENCY WAS AFFECTED

WNAS SURVEY OF 1000 WNAS SURVEY OF 1000 GP’SGP’S

92% admitted to having little or 92% admitted to having little or no nutritional trainingno nutritional training

79% wanted to be educated79% wanted to be educated

THE WNAS PROGRAMMETHE WNAS PROGRAMME

1. DIETARY CHANGES

2. SUPPLEMENTS - VITAMINS & MINERALS

3. MODERATE EXERCISE

4. THE WNAS HELP LINE

NO MORE PMS!NO MORE PMS!

THIS SELF-HELP BOOK INCLUDES THE LATEST ADVICE ON

THE CAUSES OF PMSIN-DEPTH PERSONAL STORIESPRECISE DIETARY CHANGES, SUPPORTED BY SCIENTIFIC EXPLANATIONTHE ROLE OF SUPPLEMENTSWHY REGULAR EXERCISE IS SO IMPORTANT

WNAS SUCCESS WNAS SUCCESS PMS Programme PMS Programme

. Self Assessment after 3 months

96.5% OF 200 WOMEN CONSIDERED THERE WAS A SIGNIFICANT IMPROVEMENT OR COMPLETE CLEARANCE OF PMS SYMPTOMS AFTER THREE MONTHS OF A DIETARY AND NUTRITIONAL SUPPLEMENT PROGRAMME

Stewart AC., Tooley, S., Stewart, M. The effect of a nutritional programme on premenstrual syndrome: a retrospective analysis The Journal of the Research Council

for Complementary Medicine 0268-4055 1991

CASE HISTORY CASE HISTORY

SARAH, A 37 YEAR OLD NURSE FELT NORMAL FOR ONLY ONE WEEKIN HER CYCLE

BEFORE TERRIBLE BLOATING SWOLLEN BREASTS CONSTANT ANXIETY PALPITATIONS VIOLENT, VERBAL RAGES

AFTER FOUR MONTHS ON THE WNAS PROGRAMME I CAN HONESTLY SAY MY SYMPTOMS HAVE ALL DISAPPEARED I’M NOW THE PERSON I USED TO BE I HAVE MY LIFE BACK & IT’S WONDERFUL! THANK YOU SO MUCH WNAS

TEA & IRON ABSORPTIONTEA & IRON ABSORPTION

0

10

20

% ir

on a

bsor

ptio

n

without teawith tea

IRON DEFICIENCYIRON DEFICIENCY

EFFECTSEFFECTSFatigue, shortness ofFatigue, shortness of Sore tongue, Sore tongue,

mouth ulcersmouth ulcersbreath, palpitationsbreath, palpitations

Cracking at the cornersCracking at the corners Poor hair growth,Poor hair growth,of the mouth of the mouth split/brittle nails split/brittle nails Recurrent candidaRecurrent candida Poor concentrationPoor concentrationinfectionsinfections

IRON & PERIOD PROBLEMS

Anaemia present in 4% of UK women of child-bearing age and a further 10% have mild deficiency (low serum ferritin) Anaemia or mild deficiency can cause fatigue, poor concentration, poor scalp hair growth. Split/brittle nails. Serum iron falls 4 days before onset of menstruation

Good Sources of IronGood Sources of Iron

Meat eggs chicken fortified breakfast cereals bread green vegetables

MAGNESIUM & PMS

 Approximately 50 - 80% of women with PMS have low red cell magnesium Supplements of Magnesium (300mg/day) with or without vitamin B are of proven benefit  Dietary intakes in the UK are low (below the LRNI) in up to 50% of teenage girls and 5-10% of adult women   

FUNCTIONS OF MAGNESIUMFUNCTIONS OF MAGNESIUM

Normal Brain Chemical MetabolismNormal Hormone FunctionNormal Relaxation and Control of

Muscle: - Uterus- Gut- Skeletal muscle

MAGNESIUM BALANCEMAGNESIUM BALANCE

Upset by an excess of:

Coffee Salt Alcohol Sugar Bran

GOOD SOURCES OF MAGNESIUMGOOD SOURCES OF MAGNESIUM

wholegrain cereals green vegetables nuts & seeds and unprocessed foods

CALORIE CONSUMPTION CALORIE CONSUMPTION PRE-MENSTRUALLYPRE-MENSTRUALLY

INCREASED CALORIE INCREASED CALORIE CONSUMPTION IN THE CONSUMPTION IN THE

PRE-MENSTRUAL WEEK BY PRE-MENSTRUAL WEEK BY 500 CALORIES500 CALORIES

KEY ADVICEKEY ADVICE

REDUCE INTAKE OF SUGAR AND JUNK FOODSREDUCE INTAKE OF SUGAR AND JUNK FOODS

REDUCE INTAKE OF SALTREDUCE INTAKE OF SALT

REDUCE INTAKE OF TEA AND COFFEEREDUCE INTAKE OF TEA AND COFFEE

EAT GREEN VEGETABLES OR SALAD DAILYEAT GREEN VEGETABLES OR SALAD DAILY

LIMIT INTAKE OF DAIRY PRODUCTSLIMIT INTAKE OF DAIRY PRODUCTS

REDUCE INTAKE OF TOBACCO AND ALCOHOLREDUCE INTAKE OF TOBACCO AND ALCOHOL

EAT PLENTY OF WHOLEFOODSEAT PLENTY OF WHOLEFOODS

HAVE REGULAR EXERCISEHAVE REGULAR EXERCISE

DAILY YOGA , MEDITATION OR FORMAL RELAXATIONDAILY YOGA , MEDITATION OR FORMAL RELAXATION

SNACK LISTSNACK LIST

FRESH FRUIT, NUTS & SEEDSFRESH FRUIT, NUTS & SEEDS

A BAG OF NUTS & RAISINSA BAG OF NUTS & RAISINS

DREID FRUIT AN NUT BARDREID FRUIT AN NUT BAR

RAW VEGETABLES & DIPS LIKE HOUMMUS OR RAW VEGETABLES & DIPS LIKE HOUMMUS OR

GUACAMOLEGUACAMOLE

SOYA NUTSSOYA NUTS

EDAMAME BEANSEDAMAME BEANS

BEVERAGESBEVERAGES

ANY HERB TEA INCLUDING ROOIBOSH TEA, ANY HERB TEA INCLUDING ROOIBOSH TEA,

GINSENG, FENNEL OR FRUIT TEAGINSENG, FENNEL OR FRUIT TEA

COFFEE SUBSTITUTES INCLUDING CARO, COFFEE SUBSTITUTES INCLUDING CARO,

DANDELION COFFEE AND BARLEY CUP DANDELION COFFEE AND BARLEY CUP

COLD DRINKSCOLD DRINKS

PLENTY OF FILTERED OR BOTTLED WATERPLENTY OF FILTERED OR BOTTLED WATER

SMALL AMOUNTS OF CARBONATE WATERSMALL AMOUNTS OF CARBONATE WATER

MANAGING MANAGING ENDOMETRIOSISENDOMETRIOSIS

Endometriosis is Endometriosis is oestrogen dependent oestrogen dependent which means it feeds off which means it feeds off oestrogen. oestrogen.

17-estradiol IsoflavoneOH

OH

CH3 H

H O

O

O

O

Isoflavones bind to estrogen receptor on Isoflavones bind to estrogen receptor on cells in the human body, and can “Mimic” cells in the human body, and can “Mimic” some of the actions of estrogensome of the actions of estrogen

SIMILARITIES BETWEEN OESTROGEN & PHYTOESTROGEN

The similarity to oestrogenThe similarity to oestrogen

Research shows that they moderate oestrogen at the oestrogen receptor sites within the cells thus preventing the uptake of excess oestrogen by the body.

ISOFLAVONESISOFLAVONES

Isoflavones are natural plant Isoflavones are natural plant compoundscompounds

Found in legumes e.g. Found in legumes e.g. lentils, clover, chickpeas, lentils, clover, chickpeas, beans, soybeans, soy

Soy and Red Clover are the Soy and Red Clover are the richest natural sources of richest natural sources of isoflavonesisoflavones

ISOFLAVONE CONTENT OF FOOD

250ml glass of soya milk = at least 10mgs

Phyto Muesli with soya milk + Linseeds =30mgs

Ramikin of whipped soya dessert = 20mgs

Soya fruit shake =20mgs

Slice of soya and linseed loaf =10mgs

Soya yoghurt = 10mgs

100g serving of tofu = 25mgs

Approximate phytoestrogen

content

SAMPLE PHYTO-RICH SAMPLE PHYTO-RICH BREAKFASTSBREAKFASTS

Phyto museli with a piece of chopped fresh fruit and soya milk Bio yoghurt with a piece of chopped fresh fruit, pumpkin seeds, sunflower seeds and golden linseeds Banana or fruit smoothieToasted wheat free soya and linseed loaf with scrambled eggs and grilled mushrooms Porridge oats soaked in soya milk, chopped dried organic apricots, sunflower seeds, pumpkin seeds and golden linseeds

SAMPLE PHYTO-RICH SAMPLE PHYTO-RICH LUNCHESLUNCHES

Omelette made with soya milk

A jacket potato with hummus

Lentil or bean soup

Stir-fried tofu and mixed vegetables with rice

Rice salad with pumpkin seeds, sunflower seeds and edamame beans

250 ml glass of soya milk with the lunch of your choice

Nicoise Salad

SAMPLE PHYTO-RICH SAMPLE PHYTO-RICH DINNERSDINNERS

Preserved Lemon Risotto with Flaked Salmon & Asparagus Tofu kebabs with satay sauce and stir-fried vegetablesTofu risottoPrawn and tofu kebabs with rice and saladRefried beans with rice, corn chips and avocadoStir-fried tofu and vegetables with rice noodlesChicken and tofu kebabs with tamari and ginger dressing

PHYTO-RICH DRINKSPHYTO-RICH DRINKS

Banana Mango Whip Rhubarb and blackberry smoothie Peach whizz Banana shake Banana raisin whip Frothy soya milk with honeyCreamy banana date shake

www.maryonstewart.comemail: enquiries@maryonstewart.comemail: enquiries@maryonstewart.com

Telephone: 01273 609699Telephone: 01273 609699Twitter: @maryonstewartTwitter: @maryonstewart

Staying in the Driving Seat!

Websites and Contact Details