PMS YOUR 5 STEP CURE
Yesterday you yelled at the kids and are unsure why. Today you got your period, ah ha!
Pre-menstrual Syndrome (PMS). For some your period comes and goes without a hitch, for others it’s like the filter on your emotions is gone and what would not normally phase you, all the sudden becomes a catastrophe. In addition on top of irritability you may get depression, anxiety, swelling, bloating, breast tenderness, sugar cravings, headaches and sleep disturbances. In fact PMS may affect up to 75 percent of women to some degree or other. In 20 percent of these women the effects are so severe that they need medical treatment. About 8 percent fit into the extreme form of PMS known as premenstrual dysphoric disorder (PMDD) aka really really bad PMS. The main cause of PMS is a hormone imbalance where you become estrogen dominant (i.e. excess of Estrogen &/or deficiency of progesterone). Other imbalances such as deficient Vitamin B6, Calcium, Magnesium, Manganese, Potassium or Essential Fatty Acids will contribute.
POWER SHIFT UP: INCREASE THESE TO HELP TO HEAL YOUR PMS
1. LOVE YOUR LIVER!
Hormones are conjugated and excess estrogen is eliminated
Liver Power Food: Avocados: helps your body produce the master antioxidant glutathione, which is needed to support liver phase I to phase II for detoxification. In addition 1 medium avocado has 28% potassium needs for day ( water retention & bloating) (1/2 can replace potassium lost from one to two hours of exercise )
2. BALANCE YOUR HORMONES
PMS is related to too much estrogen in the body which can come from stress, Plastics, and hormonally treated animal products in the environment.
Hormone Power Food: Broccoli, (other cruciferous veggies i.e. Brussels sprouts, kale, Bok choy) which increases excess estrogen elimination with DIM, also increases the amount of glucosinolate (organic compounds) in our bodies that helps create enzyme production for digestion. Vitamins A (regulates fluctuating hormones), C, B6 (conversion tryptophan to serotonin), E, Calcium, Potassium, Magnesium, Fiber, regulates estrogen levels and digestion
3. MORE MINERALS PLEASE!
Minerals like calcium, magnesium and manganese help to reduce cramps, anxiety and promote energy!
Mineral Power Food: Pumpkin seeds: Pumpkin Seeds-handful lots of calcium, 75% magnesium (helps to regulate serotonin, anxiety, mood, water retention) & 85% manganese (energy, mood, irritability) daily recommended
4. MOOD FOOD
Boost up Vitamin B6 for the conversion of the amino acid tryptophan to serotonin.
Mood Power Food: Wild Salmon-also has Vitamin D (mackerel, sardines, herring) for sleep, immunity & mood, w-3 (inflammation)
5. GLA– Evening Primrose Oil
Evening primrose oil helps to reduce inflammation and balance your hormones. This one is best to take in a supplement form, take anywhere from 1000-3000 mg/day. Don’t forget to exercise and Get tested for food intolerances, & your hormones!
POWER SHIFT DOWN: DECREASE THESE TO HELP TO HEAL YOUR PMS
The key things to reduce to improve your PMS include:
- Dairy-commercial sources (hormones, w-3 to w-6 profile)
- Caffeine-increases estrogen, breast tenderness, cortisol, stress hormones, jittery, irritable
- Environmental Toxins- estrogens
- Alcohol-damages the liver and prevents excretion of excess estrogen (< red wine)
- Digestive Imbalance– constipation & gut imbalances worsen the situation as they lead to reabsorption of estrogen from the gut back into your blood, even after the liver has detoxed it.
- Salt- Amplifies bloating and water rete