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.
But just because you’re a woman doesn’t mean you have to live with these symptoms.If you are one of the many women that suffer from PMS, you an end your suffering using five simple dietary and lifestyle interventions. The real cause for PMS is simply this: Your hormones become unbalanced, your estrogen levels increase and progesterone levels decrease, either relatively or absolutely.
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.
5 Bio-hacks to Eliminate PMS
1. Clean up your diet.
This means:
Stop eating refined flour, sugar, and processed foods.
Cut out caffeine.
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.
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 helping 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.
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)
3. Move your body
Exercise is very important for balancing hormones. Aim for 30 minutes of aerobic exercise, 4 to 5 times a week.
4. Manage your stress level
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.
5. Try alternative therapies.
Therapies such as acupuncture and homeopathy may help. One clinical trial showed that individualized homeopathy is effective in treating PMS. Meridian stress assessment is a powerful way to get a tailored plan just for you!
コメント