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6 Tips to crush PMS

featured blogs natural remedies self care Aug 02, 2022

PMS is a combination of symptoms that women may experience each month, 1-2 weeks before their period. These symptoms are bloating, fatigue, irritability, aggression, emotional crying, food cravings and uterine pain and cramping. They are super annoying and it can interfere with your relationships, career and emotional wellbeing.

Here are my top tips for crushing those monthly blues so you can continue to feel good. 

 

1 Magnesium + B6 + Zinc

This trio is a miracle cure for any PMS symptoms such as cramping, mood swings and fatigue. I prescribe these nutrients for my female patients because the results I get are incredible. Not only does this mix help to promote happy healthy hormones, it also supports the nervous system, reducing anxiety and improving mood.

Recommended Dose:

Magnesium citrate or glycinate- 400mg a day

Vitamin B6 (P5P)- 50mg a day 

Zinc citrate or dihydrate- 15mg a day 

 

2 Heat Pack

Yes, the old school heat pack! Heat packs ease menstrual cramping by relaxing the muscles of the uterus. When you apply the heat pack to your lower abdominal area,  it encourages blood flow which reduces pain and inflammation. 


3 Essential Oils

A study by the Journal of Alternative and Complementary Medicine used a blend of clary sage, lavender and rose essential oils in a randomized placebo-controlled trial of 67 female college students. The study found that “The menstrual cramps were significantly lowered in the aromatherapy group..”. In the study, college students were given 2 drops of lavender (Lavandula officinalis), one drop of clary sage (Salvia sclarea), and one drop of rose (Rosa centifolia) in a 5ml of almond oil. The blend was applied as an abdominal massage. 

 

4 “If you fail to plan, you plan to fail”

Planning to have time off just before your period can decrease PMS significantly. To plan, you need to be tracking your menstrual cycle. Tracking your menstrual cycle will allow you to predict when your period will come and therefore plan to have PMS. Plan to pull back from social events, schedule in rest time and creative activities. For some of my patients, this means hiring a cleaner for 3 hours on their period so they can rest. Taking time out of the kitchen some patients would meal prep and freeze meals or order a healthy dinner and not feel guilty about it. You can also pull back from your work load (yes, offloading is a skill that we all need to learn), skipping a training session or simply saying no to any social events.

 

5 Clean up your nutrition 

Food can be used as a medicine, and therefore my patients are prescribed the following nutritional advice

REMOVE

Dairy, sugar, alcohol and caffeine for 3 months. 

INCLUDE

1 tablespoon of flaxseeds and pumpkins seeds daily. 

Increase Omega-3 from fatty fish (salmon, tuna, trout, basa), olive oil, avocado, walnuts, macadamia nuts and eggs.

6 Treat yo’ self with Dark Chocolate

Let’s face it, we all have experienced strong sugar cravings at some point around our period. Just before our period, serotonin crashes, causing strong carb cravings and mood swings. Switch those high sugar foods such as ice creams and milk chocolate for dark chocolate.

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