Put down the knife and step away from the chocolate
Hi love! PMS is no joke and you are certainly not alone. It’s estimated to affect almost half of all women. The dominant thought is that it’s alterations in brain chemistry that make you more sensitive to hormones.
New research seems to believe it’s because of impaired liver function could lead to reduced levels of serotonin (the happy hormone) in the brain.
That same research shows women who suffer from PMS eat:
62% more refined carbs
275% more refined sugar
79& more dairy products
Here’s a key: Although you may crave it before or during your period… sugar impairs your estrogen metabolism
So what to do?
Top Foods for PMS Diet
Here are the best foods to consume on a PMS diet:
Plant foods – Studies have shown that women with plant-based diets high in vegetables, fruits, nuts, seeds, and herbs have fewer symptoms of PMS.
High fiber foods – PMS can cause GI disturbances, which is why it’s critical to get at least 30g of fiber daily.
Green leafy vegetables – These veggies have a diuretic effect and are also a great source of calcium and magnesium, which can reduce menstrual cramps.
Flaxseed – Helps promote healthy estrogen metabolism.
Avocado – Eating a half an avocado daily can naturally balance hormones because of its nutritional profile which includes healthy fat, fiber, magnesium and potassium.
Top 6 Natural Remedies for PMS and Cramps
Taking supplements and home remedies for PMS and cramps can greatly reduce symptoms. Always speak with your health care professional before ever trying something. Even over-the-counter. Especially if you’re pregnant or breastfeeding.
Try one or all of the below natural treatments:
#1 Vitex (chasteberry) (240mg daily)
Helps balance estrogen/ progesterone ratios.
Impaired liver function could lead to reduced levels of serotonin in the brain
5-HTP enhances your serotonin can help with food cravings
#2 Zinc – zinc levels have been shown to be low in women with PMS
Zinc is the boss of hormones
Hormones don’t know where to go without zinc especially sex hormones
#3 Vitamin B6 (50 mg daily)
Vitamin B6 are involved in estrogen metabolism.
#4 Magnesium/ Calcium (250 mg 2x# daily)
Required in the metabolism of estrogen and can help relieve cramping.
#5 Vit E for breast tenderness
#6 St. John’s Wort helps with mood swings
Let’s talk bonus round!
Clary sage oil helps naturally balance hormones which can reduce symptoms rub 2-3 drops of of oil on lower abdomen then apply warm compress or heating pad for 2-5 minutes.