Boosting Your Calcium and Vitamin D Intake

Real Help For PMS - Boosting Your Calcium and Vitamin D Intake

Women who are careful about consuming adequate amounts of calcium and vitamin D in their diets to fend off osteoporosis experience an added benefit of fewer PMS symptoms! You read that right, making sure that you get plenty of vitamin D and calcium which are the primary building blocks for healthy bones, can also help alleviate the symptoms of premenstrual syndrome aka PMS.

PMS can be most simply defined as a group of symptoms which occur in the time between ovulation and menstruation. Numerous symptoms can plague a woman going during this period,including cramps, headaches, irritability, breast tenderness, bloating, constipation and mood swings which may swerve into depression territory. In order for a woman to be diagnosed with premenstrual syndrome, her symptoms must be sufficient to interfere with every day life.

A variety of treatment options exist for PMS but unfortunately there is no cure nor can it be entirely prevented. Thanks to numerous long-term research studies into PMS, researchers and doctors are discovering some concrete answers which may help women who suffer from this dreaded monthly syndrome. Women who, in research groups, increased their consumption of vitamin D and calcium displayed a lower percentage of PMS symptoms. The average ingestion used in this study was 400 units of vitamin D and 1,200 mg of calcium derived from fortified orange juice, low fat dairy products and supplements.

Unfortunately there is a problem with the consumption of both Vitamin D and calcium among women. That problem is simply that most women are not getting enough of either nutrient. If you're one of these women, there are a variety of ways you can increase Vitamin D and Calcium intake through diet. It's also significant to note that the older you are, the more of these crucial nutrients you need.

Thanks to the unreal proliferation of tasty sodas and processed foods, teen girls all the way through to women in their middle years are not getting enough of the vitamins and nutrients they need. This lack of nutrition in their diet leads to early signs of osteoporosis and tend to experience more serious and often prolonged symptoms of PMS.

Research studies go on to say that the women who don't get enough calcium and Vitamin D and who have PMS symptoms severe enough to impact daily activities, can still introduce these nutrients and receive the benefits of fewer symptoms within a month or two of increasing their intake. Of course, a side benefit to increasing calcium and Vitamin D in the diet is healthier bones and teeth.

The optimum way to get enough of these crucial nutrients is through food and drink rather than via a pill or supplement. Only four servings of dairy a day can provide enough calcium to make a real difference without the need for a supplement.. A single cup of fortified orange juice has 300 mg of calcium, a serving of yogurt averages 400 mg, an ounce of cheese has 200 mg and a cup of milk has 300 mg. These examples alone can completely provide the recommended daily allowance for the prevention of many PMS symptoms. This doesn't even include food like spinach and broccoli which are also rich sources of calcium.

With a little conscious effort to ensure that your diet is balanced and adequate in necessary vitamins and minerals, you can strengthen your bones and teeth while ensuring that you experience fewer symptoms of PMS each month.

Dee Braun, a single mom of 6 kids, is a Certified Aromatherapist, Certified Dr. of Reflexology and a natural health practitioner. Click now to visit Mom's Blog at - a blog just for moms (and dads!) which offers more information on green living, children's health, child natural remedies and parenting advice and insight.

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By D.S. Braun


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