Diet & Hormone Balance

by Trace on March 15, 2010

Symptoms of Hormonal Imbalance include:



emotional disturbances,   StressedMan


tissue swelling,

back pain,

memory disturbances,

hot flashes,


nausea and


Symptoms are often related to fluctuations in levels of oestrogen, progesterone and other hormones that occur during the menstrual cycle.

 Magnesium (Mg) 

Magnesium is involved in more than 300 essential metabolic reactions, with magnesium deficiency including a wide variety of neurological and muscular symptoms. A number of clinical trials have demonstrated a beneficial effect of magnesium supplemental particularly for PMS (pre menstrual symptoms).

  • HeadachesMagnesium is related to headaches due to its function in relaxing muscles and blood vessels.
  • Depression and moodMagnesium is involved in the synthesis of serotonin and norepinepherine, two neurotransmitters of key significance in mood. Magnesium deficiency can be related to depression.
  • Muscle problems – Back pain and headaches can be related to muscle cramps and stiffness. ~27% of the body’s magnesium stores are found in muscle tissue, with magnesium being essential for muscle contraction.

 Vitamin B6 is required as a co-enzyme by nearly 100 enzymes that catalyze essential chemical reactions in the body. Vitamin B6 is essential for the synthesis serotonin and norepinepherine, red blood cell formation and the function of oestrogen, progesterone, testosterone, and other steroid hormones.

  • Depression and mood – Studies have shown B6 reduces emotional symptoms (depression, irritability and tiredness) for Premenstural Syndrome.
  • DizzinessB6 reduces dizziness, vomiting, poor performance and decreased social activities for Premenstrual Syndrome.


Two reviews and three controlled clinical trials available from PubMed milkglassconsistently report a strong therapeutic effect of calcium supplementation for PMS.

 Calcium doses in this research is in the range of 1000-1500 daily. Generally it takes three menstrual cycles for the full benefit to be achieved. Calcium is not only a structural component of bones and teeth, but also plays an essential role in muscle contraction, nerve impulse transmission and the secretion of hormones.

 Omega-3 fats and menstrual symptoms

Omega3SeedsMany negative menstrual symptoms are mediated by prostaglandin’s, local hormones derived from a polyunsaturated fatty acid, arachidonic acid. Prostaglandins are mediated by omega-3 fatty acids. Conversely high intakes of omega-3 fats have been found to be associated with milder menstrual symptoms.

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Food to Lift your Mood Part 5 - Nuts & Seeds
June 25, 2010 at 4:47 pm

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