Flaxseed, also known as linseed, comes from the flax plant. Renowned for its health-promoting benefits, flaxseed can be added to foods, eaten whole or crushed, or pressed into an oil and taken as a supplement. Anecdotal evidence abounds for its use in the treatment of premenstrual syndrome, or PMS, but currently there is little scientific evidence to support this claim. However, flaxseed may be helpful as part of a holistic plan to reduce PMS symptoms.
Premenstrual Syndrome
Premenstrual syndrome is a constellation of symptoms that begin 5 to 11 days before the start of a woman's menstrual period. It is characterized by mood swings, abdominal cramps, bloating, breast tenderness, acne, cold sores, gastrointestinal issues, anxiety, depression, exhaustion or any combination of these symptoms. Anti-inflammatory drugs like ibuprofen or acetaminophen may help relieve pain. In severe cases, doctors may prescribe birth control pills, antidepressants or other medications to address fluid retention and breast soreness.
Flaxseed and Omega-3s
Flaxseed is rich in alpha-linolenic acid, or ALA, an omega-3 fatty acid essential to brain, heart and cellular health. Since omega-3 fatty acids are not manufactured by the body, you need to eat omega-3-rich foods like oily fish, nuts and seeds like flaxseeds. Alternatively, you may take a flaxseed or fish oil supplement. Fish oil is a more potent source of omega-3s than flaxseed, but if you prefer to avoid fish oil, flaxseed and flaxseed oil supplements are widely available. Holistic physician Christiane Northrup recommends a diet rich in omega-3s to treat and prevent PMS.
Lignans and PMS Symptoms
Another important component of flaxseed is its lignans, or phytoestrogens -- plant-based compounds that mimic the action and effects of estrogen in the body. MayoClinic.com reports that early evidence from an ongoing study shows the consumption of whole or crushed flaxseed may help reduce menstrual breast pain. However, results from the complete study have not yet been made public. Lignans are present only in the hull of the seed, so flaxseed oil is not effective for this purpose.
Flaxseed as Part of PMS Treatment
The University of Maryland Medical Center recommends 1 to 2 tbsp. daily or capsules of flaxseed oil for healthy adults or 1 tbsp. of ground flaxseed two or three times a day. If you grind your own flaxseed, eat it within 24 hours of grinding and always store it in the refrigerator. Other holistic methods of reducing PMS symptoms include taking a good multivitamin, exercise, stress reduction like meditation and eliminating caffeine and alcohol. If you suffer from PMS, speak with your doctor or gynecologist about the right approach for you.
References
- University of Maryland Medical Center; Premenstrual Syndrome; Susan Storck; 2008
- DrNorthrup.com; Premenstrual Syndrome; Christiane Northrup; 2009
- University of Maryland Medical Center; Flaxseed; Stephen Ehrlich; 2008
- Langone Medical Center; Flaxseed; 2011
- MayoClinic.com; Flaxseed and Flaxseed Oil; 2011
- Linus Pauling Institute; Lignans; Jane Higdon; 2005
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