bone disease

In one study, researchers studied the diet of more than 3,000 women over 10 years and found that those who consumed 1,200 milligrams of calcium and 400 IU of vitamin D a day through food had up to a 40 percent less chance of experiencing PMS. And it appears that choosing the low-fat versions of high-calcium foods made a difference. Women who drank 2 per­cent milk or lower had fewer symptoms than women who drank whole milk.

Calcium Food Source

This study didn’t find a benefit from calcium supplements, but another study by researchers at Columbia University in New York City did. They found that women who supplemented 1,200 milligrams of calcium a day reported a 48 percent decline in PMS symptoms.

It isn’t clear exactly why calcium relieves PMS, but researchers suspect that it eases the muscular contractions that lead to cramping.

And those aren’t the only studies to find a connection between cal­cium and PMS. A small

Daily Calcium Graph

study at the USDA Grand Forks Human Nutri­tion Research Center in North Dakota found an intriguing connection between a diet low in both calcium and the trace mineral manganese and PMS. Women who experienced PMS on a low-calcium, low-manganese diet had fewer symptoms when their diet was supplemented with the two minerals.

What’s interesting is that the diet that produced the worst premenstrual symptoms is actually closest to the way most American women eat. Studies show that most women get about 587 milligrams of calcium a day, nowhere near the 1,000 milligrams they’re supposed to get to build healthy bones and prevent osteoporosis.

“So far, however, all we have are primarily case-control studies,” said doctor. Those studies that looked at actual supplementation with micronu­trients or vitamins did not show significant improvement of lung function, with the exception of one study, according to professional nutritionist. In that study, people with asthma who took 100 micrograms of sele­nium daily for 14 weeks had improved lung function and were less sensitive to airway-constricting inhalants than when they were taking placebos (inac­tive pills).

Lung Infection

Selenium is needed in the body to produce glutathione peroxidase, an enzyme that helps protect cells by breaking down biochemicals associated with inflammation.

It’s too soon to say for sure whether supplementing a regular diet with selenium will help people with asthma. People who want to try it can safely take 100 micrograms, the amount found beneficial in the Swedish study. (The Daily Value is 70 micrograms.)

Studies have shown that people generally get about 100 micrograms of selenium a day from the average healthy diet. Don’t overdo it with selenium, say nutrition experts. A daily intake of 400 micrograms from foods and sup­plements is considered the upper limit of the safe range.

Antioxidant Compounds

People who want to take other antioxidant nutrients can safely supple­ment with up to 400 IU of vitamin E and 6 milligrams of beta-carotene a day. It’s a good idea to talk to your doctor before taking more than 400 IU of vitamin E daily. However, a diet of fish, whole grains, fruits, and fresh vegetables may be the best approach to prevention of asthma.

Some studies suggest that in addition to the nutrients mentioned above, calcium, zinc, copper, and vitamin D may all play supporting roles in easing the symptoms of asthma.