Treat PMS naturally. PMS affects approximately 75% of women of reproductive age. The severity and symptoms differ significantly for every woman with symptoms, both physical and emotional. Most women start experiencing PMS in the 2 weeks leading up to menstruation, known as the luteal phase with symptoms usually subsiding once mensturation starts.
Common symptoms include:
- Depression / anxiety
- Mood swings
- Trouble sleeping
- Appetite changes and food cravings
- Skin breakouts
- Tender breasts
- Fluid retention
- Slow digestion
The cause of PMS is an imbalance of hormones particularly the fluctuating levels of oestrogen and progesterone, as well as serotonin (also known as the happy hormone!). PMS symptoms can also be exacerbated by poor lifestyle choices such as an unbalanced diet, lack of sleep, stress, environmental toxins. High consumption of alcohol can also impact hormones as it impacts liver function preventing the metabolism of oestrogen.
What if my pain is sever?
If you’re experiencing severe physical pain, I recommend seeing a trusted health professional for a more personalised diagnosis and treatment plan.
How can i treat PMS?
- Exercise! Do whatever you can manage or feel up to. Exercise increases endorphins, which are also known as natural pain-killers
- Keep hydrated by drinking lots of water and non caffeinated herbal teas
- Lay off the alcohol
- Cut down on salt intake (salt attracts water = bloating!)
- Get adequate sleep
- Don’t forget to self-care – get a massage, take a bath… Anything you can do to de-stress and make yourself feel happy.
- Ditch the plastics! Plastics contain endocrine disrupting chemicals that alter the balance of hormones in the body.
The first thing to always be aware of is your gut health. When oestrogen is broken down by your liver, it is then passed through your digestive system for elimination. The gut microbiota produce an enzyme called Beta-glucuronidase that breaks down oestrogen into its active form then absorbs it back into the bloodstream. If there is an excess of bacteria that produce beta- glucuronidase, this reverts oestrogen back into its active form resulting in oestrogen dominance. Elevated beta- glucuronidase levels are associated with conditions including: Infertility, obesity, oestrogen related cancers and endometriosis.
My fave nutrients:
Calcium. Studies show that some women with PMS have low blood calcium levels, and supplementing with calcium for 3 months can reduce mood disorders related to PMS.
Cruciferous vegetables. This family of vegetables contains Indole-3-Carbinol, a compound that improves the liver’s ability to detoxify and remove estrogens from the body. This family includes: kale, bok choy, cabbage, Brussels sprouts, broccoli. Increase your intake to 2-4 servings per day.
Magnesium. Regulates the stress hormone cortisol reducing stress, tension, and anxiety. Increase your food sources of magnesium – leafy green vegetables, nuts, seeds, fish, avocados, bananas, and dark chocolate. The best type of magnesium supplement is magnesium glycinate or bisglycinate.
B6 – Help to re-establish normal balance of oestrogen and progesterone. B6 also helps the body make the hormones serotonin (which regulates mood) and norepinephrine (which helps your body cope with stress).
Zinc – Reduce the amount of cytokines that induce inflammation and act on pain receptors. Thereby, reducing period pain.
Chaste tree berries – Has been shown to help re-establish normal balance of oestrogen and progesterone during the menstrual cycle.
For more information on “Treat PMS naturally” or to book a naturopathic consultation please contact Beata at B inspired healthy lifestyle.
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