编者按：本文译自MARK HYMAN博士的文章，原文请点击http://www.drhyman.com/
SEVENTY-FIVE PERCENT OF WOMEN SUFFER from headaches, mood swings, bloating, and other problems that threaten their relationships, work life, and well-being.
It’s a statement that most of us unconsciously accept without a second thought. But it doesn’t have to be this way …
75%的女性长期受头痛、情绪波动、胀气和一些其他症状的困扰，同时也影响着她们的家庭、事业和人际关系，大多数人在不知不觉中，不作他想的接受并忍受着这样的现实，但其实并非一定要如此……
It’s true that the symptoms of premenstrual syndrome (PMS), like mood swings, irritability, depression, anxiety, fluid retention, bloating, breast tenderness, sugar cravings, headaches, and sleep disturbances, affect 75 percent of women. And in 20 percent of those women, the symptoms are so severe that they need medical treatment. About 8 percent have such extreme symptoms that the problem has been given a new name: premenstrual dysphoric disorder (PMDD).
事实上，这是PMS症状，就是我们常说的经前症候群表现，常见的有情绪波动、易怒、抑郁、焦虑、水肿、胀气、乳房胀痛、对糖的渴望、头痛和睡眠障碍等，这影响着近75%的女性人群，而其中20%左右的女性症状极其严重需要药物治疗，8%的女性症状严重到需要以新的疾病命名——PMDD（经前烦躁症）。
But just because you’re a woman doesn’t mean you have to live with these symptoms. The real fact is that suffering related to menstrual cycles is unnecessary — and not caused by bad luck, but by bad habits,environmental toxins, and stress.
但是，并非因为你是女性就需要忍受PMS症状的困扰，导致PMS的真正原因并不是因为你的“坏运气”，而是因为“坏习惯”，还有环境毒素和压力。
Of course, the drug companies don’t want you to know that! So the conventional treatments for PMS range from anti-inflammatory drugs such as Advil or Aleve to birth control pills. And then there are the big guns …
These include prescription medications such as danazol, a drug that suppresses ovulation and causes increased facial hair, acne, and a deep voice. Newer, very expensive drugs called gonadatropin-releasing hormone (GnRH) analogs actually change brain chemistry to turn off the ovaries’ production of estrogen and progesterone — but they also lead to osteoporosis.
当然，药厂可并不想让你知道这些！常规治疗PMS的药物多种多样，从抗炎药到避孕药，甚至更强劲的“武器”…….处方药品比如达那唑——一种抑制排卵的药物，同时还可导致面部毛发增生，痤疮和声音变低沉。另外还有一种新的、非常昂贵的药物（促性腺激素释放抑制剂）通过改变大脑化学物质来抑制卵巢雌孕激素的产生，同时还可引起骨质疏松。
Sometimes, diuretics like spironolactone are used to treat fluid retention. A drug called bromocriptine can be used to stop prolactin production and is used to treat breast tenderness.
有时我们用spironolactone（安体舒通）来治疗液体潴留，还有bromocriptine（溴麦角环肽）通过抑制泌乳素的产生来治疗乳房疼痛。
No wonder the drug companies want you to believe that PMS is inevitable. Recently, they even helped create a new disease — PMDD — and a new indication for a drug whose patent was running out: Prozac (now called Sarafem). What’s wrong with this picture?
毋庸置疑的，药厂希望人们相信PMS是不可避免的，甚至推波助澜的产生了一种新的疾病命名——PMDD——百忧解的药物适应症，这是谁的过错呢！
It’s based on the assumption that the symptoms of PMS are an inevitable part of being a woman and require “medical intervention” with serious medication to correct them. Nothing could be further from the truth!
“PMS症状是作为女性不可避免的一部分，并需要医疗干预”——没有什么比这样的观点更离谱的了！
To think that 75 percent of women have a design flaw that requires medical treatment to live a normal life is just absurd.
试想一下——75%的女性生来就带有缺陷并需要药物来维持正常生活，这个说法不荒诞吗？
If you are one of the many women that suffer from PMS, you an end your suffering using five simple dietary and lifestyle interventions. I will explain how to do that. But first, I want to tell you a story.
如果你是众多饱受PMS困扰的女性之一，你可以通过五个简单的食谱和生活方式干预来解决，我会详细解释，但首先，我要讲一个小故事。
Curing PMDD Without Medications
This is the story of a patient of mine with PMDD who was barely able to work or function in her family — suffering three weeks out of the month. She was 37 years old (many women feel worsening PMS symptoms as they get into their later reproductive years).She was severely depressed, fatigued, and anxious, and suffered severe food and sugar cravings, which led to overeating and weight gain.
非药物干预PMDD
事关我的一个病人，她有着非常严重的PMDD，每个月的症状持续时间长达三个星期，这使得她几乎无法工作，家庭生活也大受干扰。她37岁（许多女性在育龄期后期PMS症状加重），有着非常严重的抑郁、疲乏、焦虑等症状，由于对糖的渴望导致暴饮暴食，体重增加。
She also had joint pain, breast tenderness, heavy bleeding, hot flashes, dry skin, acne, hair loss, memory problems, poor sleep, and no sex drive. She also complained of gas and bloating.
其他症状还有：关节疼痛、乳房疼痛、月经量大、热潮红、皮肤干燥、痤疮、掉发、记忆力下降、睡眠差、性冷淡、胀气等。
What about her diet?
Well, she didn’t drink alcohol, but was a big coffee drinker. And she started the day with a bagel and cheese, ate a cafeteria lunch, snacked on chocolates in the afternoon, and had a healthy dinner but binged later on ice cream, chips, and Cheerios. She also ate a lot of dairy.
她的饮食习惯呢？
她从来不喝酒，但嗜咖啡，早餐一般是百吉饼和芝士，中午自助餐，下午吃巧克力作为小零食，晚餐比较健康，但还会加冰激凌、薯片和脆谷乐，奶制品摄入也比较多。
Hers is a story that I hear all too often. But the good news is that I was able to give her a simple solution that didn’t involve taking medication.
这是很常见的一个例子，好消息是我可以给她一个简单的不含药物的解决问题的办法。
We know that sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worsening PMS. It is also true that dairy consumption can worsen hormonal imbalances because of all the hormones in milk.
So I had her change her diet, take a few supplements and herbs, and start exercising — and within just one cycle, her life changed. The results were dramatic. All of her symptoms resolved, she lost weight, and dramatically increased her energy. Her mood stabilized and her acne and dry skin cleared up.
据我们了解，糖、咖啡因、酒精、压力、缺乏运动这些都会加重PMS，乳制品也会破坏荷尔蒙平衡（乳制品中含有激素），所以，我促使她改变饮食结构并服用一些营养补充剂和草药，开始培养运动习惯——只用了一个疗程，发生了神奇的效果，她的生活开始改变了，所有的症状都消失了，体重开始减轻，能量也有了显著的提升，情绪变稳，痤疮不见了，干燥的皮肤也逐渐恢复正常。
The approach I used to treat this patient is part of an approach called systems, or functional medicine. That means that I define the imbalance (in this case, severe hormonal imbalances), address the causes (diet and lifestyle), and then help the body repair and regain balance. Once this is done, the body’s natural intelligence takes care of the rest.
这个神奇的过程是应用的功能医学的干预手段，首先定义失衡（在这个案例中是荷尔蒙失衡），找出原因（饮食和生活方式），之后帮助身体修复，重建平衡，一旦这个基础建立了，人体的智慧会开启自动修复的功能。
So what is the REAL underlying cause of PMS?
所以，PMS的真正诱因是什么呢？
The Real Causes of PMS
The real cause for PMS is simply this: Your hormones become unbalanced, your estrogen levels increase and progesterone levels decrease, either relatively or absolutely.
PMS的真正原因：荷尔蒙失衡，雌激素升高，孕激素降低（相对的或绝对的）。
There are many things that promote these hormone imbalances, such as a high-sugar, refined carbohydrate diet, caffeine, stress, dairy, hormones in dairy products and meat, and estrogen-like toxins from pesticides and pollution. Alcohol also contributes to problems because it damages the liver and prevents it from excreting excess estrogen.
引起荷尔蒙失衡的原因有很多，比如高糖、精制碳水化合物饮食、咖啡因、压力、奶制品和肉类（含有激素）、农药和环境污染（类雌激素）、酒精（破坏肝脏代谢多余雌激素的能力）。
Constipation and imbalances in the gut bacteria can worsen the situation, because they lead to the reabsorption of estrogen from the gut back into your blood, even after your liver has tried to get rid of it.
便秘和肠道菌群的失衡则更会使PMS症状加重——即使肝脏代谢出了多余的雌激素，不能在肠道及时排出，又会被重吸收入血，引起反应。
Your body also needs exercise to help balance hormones. So if you aren’t moving your body enough, it’s likely this is part of the problem as well.
身体也是需要运动来维持荷尔蒙平衡的，如果运动量达不到的话，这貌似也同样是需要考虑的问题之一。
Fortunately, good research shows that there many ways to get hormones back in balance — without drugs. Here’s my plan for preventing PMS and PMDD. Even though some of my suggestions may seem severe, science shows that they work. Give them a try and you will see in just one or two cycles how much better you feel.
幸运的是，一些研究还是证明可以在不使用药物的情况下使荷尔蒙恢复平衡，下面介绍一些关于预防PMS和PMDD的计划，其中一些看上去可能比较严苛，但事实证明是有效的。大胆去尝试一下，你将在一到二个疗程后收到出乎意料的效果。
5 Simple Steps to Eliminate PMS
预防PMS的五个步骤
1. Clean up your diet.
This means:
§ Stop eating refined flour, sugar, and processed foods.
§ Cut out caffeine.
§ Stop drinking alcohol.
§ Balance your blood sugar by eating protein, such as a protein shake, eggs, and nut butters, for breakfast.
§ Eat evenly throughout the day and don’t skip meals.
§ Don’t eat within three hours of bedtime.
§ Cut out all dairy and consider eliminating other common allergens for a few months, especially gluten.
§ Increase fiber in your diet from vegetables, fruit, nuts, seeds, beans, and whole grains. Two tablespoons of ground flax seeds a day are especially helpful in correcting constipation and balancing hormones. Put them in a shake or sprinkle them on salads or food.
§ Increase omega-3 fats by eating more wild fish like sardines, herring, and wild salmon, as well as omega-3 eggs and walnuts.
§ Eat organic food, especially animal products, to avoid environmental estrogens from pesticides.
1.祛除饮食
这意味着：
Ø 限制精制面粉、糖、加工食品的摄入。
Ø 杜绝咖啡因。
Ø 戒酒。
Ø 通过摄取蛋白来控制血糖（比如早餐食用蛋白混合物、果仁奶油等）。
Ø 一日三餐规律饮食，不要间隔。
Ø 睡前三小时停止进食。
Ø 限制乳制品并酌情限制常见敏感食物摄入，尤其是麦胶蛋白。
Ø 增加植物纤维摄入，及水果、坚果、种籽、豆类和全麦，每天二匙亚麻籽油（混入沙拉或食物中）可有效防止便秘，纠正荷尔蒙失衡。
Ø 增加Omega-3脂肪酸的摄入（深海鱼类如沙丁鱼、鲱鱼、三文鱼等，鸡蛋、核桃）。
Ø 食用有机食品，尤其是肉类（避免摄入环境荷尔蒙）。
2. Take supplements.
A number of supplements have been shown to help ease PMS symptoms by improving metabolic function and hormone metabolism. Here are the superstars:
§ Magnesium citrate or glycinate — Take 400 to 600 mg a day.
§ Calcium citrate — Take 600 mg a day.
§ Vitamin B6 — Take 50 to 100 mg a day along with 800 mcg of folate and 1,000 mcg of vitamin B12.
§ Evening primrose oil — Take two 500mg capsules twice a day.
§ EPA/DHA (omega 3 fats) — Take 1,000 mg once or twice a day.
§ Taurine — Take 500 mg a day to help liver detoxification.
§ A good daily multivitamin (all the nutrients work together)
Herbs and phytonutrients can also be very helpful. Here are the best studied and most effective:
§ Chasteberry fruit extract (Vitex Agnus-astus) can help balance the hormones released by the pituitary gland that control your overall hormone function. Studies of over 5,000 women have found it effective. Take 100 mg twice a day of a 10:1 extract.
§ Wild yam (Dioscorea villosa) and cramp bark (Viburum opulus) can help regulate cycles and relieve menstrual cramps.
§ Dandelion root can help with liver detoxification and works as a diuretic.
§ Isoflavones from soy, red clover, or kudzu root improve estrogen detoxification by boosting the activity of specific detox enzymes. They can be taken as supplements or consumed in the diet.
§ Flax seeds contain lignans that help balance hormone metabolism and block the negative effects of excess estrogens.
§ Chinese herbal formulas may also help. One of the most effective is Xiao Yao San, or Rambling Powder. It contains: Bupleurum Root (Bupleurum chinense), Chinese Peony Root (Paeonia lactiflora), Dong Quai Root (Angelica sinensis), Bai-Zhu Atractylodes Root (Atractylodes macrocephala), Poria Sclerotium (Poria cocos), Ginger Rhizome (Zingiber officinale), Chinese Licorice Root (Glycyrrhiza uralensis),and Chinese Mint Leaf (Mentha haplocalyx)
§ Replacing healthy bacteria in the gut also helps normalize estrogen and hormone metabolism. Take 5 to 10 billion live organisms in a daily probiotic supplement.
§ For intractable cases, I will occasionally use topical, natural bioidentical progesterone in the last two weeks of the menstrual cycle. The usual dose is 1/2 tsp (20 to 40 mg) applied at night to thin skin areas for the last two weeks of the menstrual cycle.
2.营养补充剂
一些营养补充剂可通过改善代谢功能和促进荷尔蒙代谢来缓解PMS症状，如下：
柠檬酸镁或甘氨酸镁——400-600mg/d
柠檬酸钙——600mg/d
维生素B6——50-100mg/d，同时服用叶酸800mcg,维生素B12 1000mcg
月见草油——2颗500mg胶囊，2次/d
EPA/DHA(Omega-3脂肪酸)——1000mg 1-2次/d
牛磺酸——500mg/d帮助肝脏解毒
综合维生素
草药和植物营养素效果也是非常好的，如下：
§ 圣洁莓果萃取物可帮助平衡脑下垂体释放激素控制整体荷尔蒙功能，超过5000女性的研究发现它是有效的，服用剂量是10:1提取物每次100mg，一日二次。
§ 野山药和荚迷皮可以帮助调节月经周期并缓解经期痉挛。
§ 蒲公英根可以促进肝脏排毒并有利尿剂的作用。
§ 大豆异黄酮、红花苜蓿、葛根都有通过激活特定酶属促进雌激素代谢的作用，可以通过营养补充剂或饮食摄取。
§ 亚麻籽中含有的木脂素可帮助平衡荷尔蒙代谢，抑制多余雌激素的负面作用。
§ 中药也是非常有效的，其中有一个很著名的配方——逍遥散，包含：柴胡、芍药、当归、白术、茯苓、生姜、甘草、薄荷。
§ 健康的肠道菌群可帮助雌激素正常代谢，5-100亿益生菌作为每日补充量。
§ 遇到棘手的病例，偶尔也会在月经周期的后两周应用生物相同性荷尔蒙（黄体酮外用），通常剂量为20-40mg每次，晚上应用在较薄的皮肤区域。
3. Get moving.
Exercise is very important for balancing hormones. Aim for 30 minutes of aerobic exercise, 4 to 5 times a week.
3.运动
运动是恢复荷尔蒙平衡非常有效的手段之一，有效目标是每周3到4次有氧运动，每次30分钟。
4. Address stress.
Dealing with stress is also critical. Take a hot bath at night, get a massage, try yoga, learn deep breathing or meditation. These techniques and others can help balance hormones.
4.压力管理
应对压力是预防PMS措施非常重要的一环。睡前泡热水澡，按摩、瑜伽、练习深呼吸、冥想等都可以有效帮助恢复荷尔蒙平衡。
5. Try alternative therapies.
Therapies such as acupuncture and homeopathy may help. One clinical trial showed that individualized homeopathy is effective in treating PMS. Five homeopathic medicines were used: Lachesis, Natrum muriaticum, Nux vomica, Pulsatilla, and Sepia.
5.其他疗法
中医针灸和顺势疗法都可能是有帮助的，有临床实验证明个性化的顺势疗法可切实有效的治疗PMS（五种：蝮蛇、氯化钠、马钱子、白头翁、乌贼）。
If my patients are any indication, a plan such as this can have impressive effects on premenstrual symptoms.
Remember, women are not defective. You can thrive and be healthy by paying attention to a few natural laws of biology. You don’t need drugs to survive!
无论我的病人是任何一种适应症，这样的计划都可以有效的改善PMS症状。
请记住，女性并非天生缺陷，只要对自身，对生物规律多一点关注，一定会获得健康！
Mark Hyman, M.D.
