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Monthly Archives: March 2017

Calcium Can Fight PMS, Is That True?

Calcium is a nutrient found in most dairy products such as milk, cheese and some meat products. This is responsible for strengthening the body’s bones. With sufficient supply of calcium in the body, the bones maintain their natural strength and sturdiness. As such, they do not easily degenerate, for the calcium is crucial in helping the skeletal system recuperate and regenerate whenever it needs to.

With all these said, many people may begin to ask where PMS enters the picture. At first, it may seem awfully distant from menstruation. Nonetheless, a closer look will make obvious the connection between PMS and the loss of calcium in the body. Many may no know it but calcium resides in a crucial body substance that the body loses during menstruation. What is this? It is no other than blood.

Blood is excreted in huge amounts during menstruation. For those in their pre- menopausal stages, the amount of blood excreted far exceeds the amount that the usual woman excretes. In fact, the amount of blood secreted during pre-menopausal bleeding more than doubles in terms of its volume. Secretion of waste blood also takes longer at this crucial point in time. Due to this, large amounts of unused calcium also exit the body. This leaves a low supply of nutrients for the body?s bones to feed on.

For this reason, women who are entering their menopausal years may experience difficulties when it comes to skeletal development. Simple fractures and sprains on the bones may take a while longer to heal than they usually did. Moreover, the bones also start to weaken in terms of durability. For most women who have lost much calcium through PMS and never paid attention to it, osteoporosis becomes fated. With osteoporosis, certain bone structures in the body begin to weaken and bend. As such, women who have calcium deficiency during their PMS years have the tendency to become slouch backed, or generally develop a bad stance. Some may also experience rheumatism and other complications brought about by the lack of calcium in the body.

To prevent all these, proper diet and exercise are recommended. Women with low calcium supplies must resort to calcium enriched food and supplements. This includes specialized dairy products such as high calcium milk, cheese and butter. They must also make sure that these calcium enriched items come with a sufficient amount of Vitamin D and Magnesium. These are aids of the body when it comes to properly absorbing all the calcium in the food. These two are also lost together with calcium, during the height of pre menopausal bleeding. Without these, a woman may continue to suffer bone problems even after achieving the average calcium levels.

Exercise is also crucial for women in their PMS. This makes the bones more adept to the current situation of the body. Through exercise, bones are trained to work harder and consume smaller amounts of calcium. Thus, the receding calcium level of the body is immediately coped with.

That is how calcium and PMS are connected. Blankly putting it, PMS leaves a calcium vacuum in the body through its uncontrollable release of blood. In turn, the absence of calcium leads to bigger complications which cause harmful effects. As such, neither of the two should be ignored by any responsible woman. Both should always be watched keenly during this crucial point in time.

With these reasons, facts and suggestions stated, it?s crystal clear what every woman should do. It may take some effort but it will certainly result to a healthier and breezier menstrual life.


Why You Need Vitamin B Complex?

1. Energy Production

Vitamin B1 is needed to help convert the carbohydrates we eat into glucose.

The following B Vitamins are needed at a cellular level to convert glucose into energy – Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Biotin. A Vitamin B deficiency in any of these vitamins can lead to decreased energy production, lethargy and fatigue.

2. Healthy Nervous system

The Vitamin B Complex is essential for the healthy functioning of the nervous system. Vitamin B5 is needed for the correct functioning of the adrenal glands and the production of some hormones and nerve regulating substances. Vitamin B1, Vitamin B6 and Vitamin B12 are essential for the regulation and correct functioning of the entire nervous system including brain function. Vitamin B9 is essential to prevent neural tube defects to the foetus during pregnancy. A deficiency in any of the Vitamin B Complex vitamins can lead to feeling stressed, anxious and depressed.

3. Good Digestion

The Vitamin B Complex is essential for correct digestion, production of HCl (Hydrochloric acid) and to assist in the breakdown of fats, proteins and carbohydrates. Especially vital for good digestion are Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6. A deficiency in any of these B Vitamins can lead to impaired digestion and deficiency of essential nutrients.

4.Healthy Skin, Hair and Nails

The Vitamin B Complex is essential for correct RNA and DNA synthesis and cell reproduction. As our Skin, Hair and Nails are constantly growing and renewing themselves we need the following B vitamins to ensure the good health of these structures – Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Biotin and Choline. Deficiencies of any of these B Vitamins can lead to dry, grey skin, dermatitis, wrinkles, acne, rashes, falling hair and weak, splitting nails.

5. Synergy

The B Vitamins work so closely with one other that a deficiency in any one B Vitamin can lead to poor functioning of any or all of the others even if they are in good supply. Always take the B Vitamins in a Complex and then top up with any individual Vitamin B, if needed.

Extra Tip

B Vitamins are water-soluble which means any excess will be excreted through the urine. This also means that B Vitamins need to be taken on a daily basis, as the only one we can store is Vitamin B12. Taking a high dose Vitamin B Complex (50mg – 100mg) daily can turn urine a bright fluorescent, this is perfectly safe and normal so don’t be alarmed!

Pregnancy and Fish Oil

The Study

The double blind, randomised, placebo-controlled trial was conducted by the University of Western Australia and led by Professor Susan Prescott. Also involved in the study were King Edward Memorial Hospital for Women, Princess Margaret Hospital for Children and Telethon Institute for Child Health Research and Centre for Child Health Research Australia.

A total of 98 women were initially enrolled in the study, all of who were non smokers and who did not regularly consume more than 2 portions of oily fish a week. A total of eighty three of these women completed the study. Researchers gave half of the women in the trial 4gr of fish oil supplements on a daily basis from twenty weeks of pregnancy and these supplements contained a combination of both Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). The remainder of the women were given 4gr of Olive Oil. Development checks were carried out on a total of 72 of the babies when they had reached the age of two and a half years.

The children whose mothers received fish oil had a significantly higher score for eye-hand coordination than the babies whose mothers had been given olive oil instead. The growth rates were similar in both groups, as were the general language skills, however, the fish oil group showed higher scores for receptive language, phrase length and vocabulary. The positive results were not related to possibly influential factors such as maternal age and length of time breastfeeding as these factors had already been accounted for.

Fatty acids and the brain

The link between Omega 3 fatty acids and the brain has already been well established and many studies have now shown that fish oil can alleviate the symptoms or help to prevent the onset of several types of depressive disorders, including post natal depression. EPA in particular is believed to improve concentration and memory and cognitive function in general, and some studies have shown it can even help to prevent or slow down the progress of Alzheimer’s disease.

It is during the last three months of pregnancy that the baby’s brain is developing very rapidly and so this is a time when it is particularly vital that the mother gets enough of the essential Omega 3 fatty acids that are only found in any significant quantities in oily fish such as Salmon, Tuna, Mackerel, Herring and Anchovies. These fatty acids facilitate healthy structure and development of the brain and many professionals now believe it is DHA that is important for the structure of the brain and EPA for efficient functioning of the brain on a day to day basis.

Scientists at The University of Bristol in the UK are currently investigating the benefits of giving fish oil to children, as much of the evidence to date has come from dietary factors during pregnancy. For example, previous research by Bristol University found that children whose mothers ate fish regularly during pregnancy had better vision and cognitive development and behaviour than those whose mothers ate little or no fish.

So why don’t we just eat more fish?

Due to the potentially high levels of toxins, particularly mercury, in fresh fish, the current recommendation is for pregnant women and women and girls who might have a baby one day in the future to eat no more than 2 portions of fish a week, one of which should be oily, and no more than 4 portions of fish for everyone else, no more than two of which should be oily.

The indications are that Pharmaceutical grade fish oil might be an option for everyone, including during pregnancy and beyond. Indeed, this type of fish oil is superior to standard grade fish oils and is becoming increasingly popular because the processes involved in producing it means the oil has been filtered and concentrated to contain high levels of the all important fatty acids without the danger of toxins associated with fresh fish.


The Australian study would appear to suggest that there are no adverse effects for mother or baby from taking relatively high doses of fish oil in late pregnancy. Not only can it have a beneficial effect on baby’s cognitive development and reduce the risk of developing post natal depression, there are also numerous other health benefits associated with taking fish oil. However, if you are pregnant or trying to conceive and would like to consider the option of taking fish oil supplements, it is important that you discuss the implications with your doctor or other health care provider first.