Fortunately there are many ways to help you get back on track and re-balance your hormones. Here are some simple ways to eliminate PMS.
5 Simple Steps to Eliminate PMS
1. Clean up your diet.
- • Stop eating refined flour, sugar, and processed foods. • Cut out caffeine. • Stop drinking alcohol. • 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. • Don’t eat within 3 hours of bedtime. • 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 correcting 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. • Eat organic food, especially animal products, to avoid environmental estrogens from pesticides.
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 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 • Evening primrose oil — Take 1000mg 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
Herbs and phytonutrients can also be very helpful. Here are the best studied and most effective:
- • Chasteberry fruit extract (Vitex Agnus-astus) can help balance the hormones released by the pituitary gland that control your overall hormone function. Studies of over 5,000 women have found it effective. Take 100 mg twice a day of a 10:1 extract. • Wild yam (Dioscorea villosa) and cramp bark (Viburum opulus) can help regulate cycles and relieve menstrual cramps. • Isoflavones from soy, red clover, or kudzu root improve estrogen detoxification by boosting the activity of specific detox enzymes. They can be taken as supplements or consumed in the diet. • Flax seeds contain lignans that help balance hormone metabolism and block the negative effects of excess estrogens. • Chinese herbal formulas may also help. One of the most effective is Xiao Yao San, or Rambling Powder. It contains: Bupleurum Root (Bupleurum chinense), Chinese Peony Root (Paeonia lactiflora), Dong Quai Root (Angelica sinensis), Bai-Zhu Atractylodes Root (Atractylodes macrocephala), Poria Sclerotium (Poria cocos), Ginger Rhizome (Zingiber officinale), Chinese Licorice Root (Glycyrrhiza uralensis),and Chinese Mint Leaf (Mentha haplocalyx) • Replacing healthy bacteria in the gut also helps normalize estrogen and hormone metabolism. Take 5 to 10 billion live organisms in a daily probiotic supplement.
3. Get moving.
Exercise is very important for balancing hormones. Aim for 30-60 minutes of aerobic exercise, 4 to 5 times a week.
4. Address stress.
Dealing with stress is also critical. Take a hot bath at night, say a prayer, get a massage, 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. Five homeopathic medicines were used: Lachesis, Natrum muriaticum, Nux vomica, Pulsatilla, and Sepia.
You can thrive and be healthy by paying attention to a few natural laws of biology. You don’t need drugs to survive! You can be the balanced woman you’ve always wanted to be!
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* These statements have not been evaluated by the Food and Drug Administration. The product mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. Please review references sited at end of article for scientific support of any claims made.
Magnesium has been a big help for my PMS. I don’t cramp as bad as I used to but I bloat up like a balloon, its crazy! Really great article. I most definitely need to address my diet a bit.