5 Ways To Prevent PMS

Everyone and their mother know what PMS is.  I’m sure when you read those 3 letters, you think of anything from mood swings, crying for no reason, eating a whole chocolate bar, and being annoyed at the slightest inconvenience. Many people assume PMS is normal and there is nothing you can do to prevent it. Well, I am here to tell you that there are ways to makePMS more manageable, and my tips do not involve Midol or Advil.

What is the real cause of PMS? For the longest time, I just thought the cause of PMS was because your period was coming.

According to Dr. Hyman, the real cause of PMS is due to unbalanced hormones, as your estrogen levels increase and progesterone levels decrease. PMS symptoms typically start 7-10 days before your period and end shortly after.

PMS can be addressed with lifestyle and dietary changes. Some factors that contribute to PMS are certain foods, sleep habits, and exercise routines.

5 Tips You Can Start Implementing Today

1. Make your diet so fresh and so clean by doing the following:

• Eliminate coffee

• Eliminate refined sugars and complex carbs

• Don’t skip meals

• Increase fiber

• Increase omega-3 fats by eating wild salmon, sardines, walnuts

• Eat organic whenever possible

2. Since many women are typically low on calcium and B vitamins, it’s beneficial to add in certain foods to get the proper nutrients needed to avoid PMS.

• Plant foods including nuts, seeds, vegetables

• Calcium-rich foods: Cooked kale, broccoli,  sardines, yogurt

• High-fiber foods

• Flaxseeds: Flaxseeds can help promote healthy estrogen metabolism, which is a key component of managing PMS symptoms

• Avocados: Not just because I love them, but they’re filled with healthy fat, fiber, magnesium, potassium & vitamin B6.

3. Address your stressors: What’s stressing you out right now, and how are you coping with it? Instead of running from your stress, practice some stress relief techniques. Some ideas are:

• Hot bath. I like to add Epsom salt and lavender oil

• Yoga

• Practice deep breathing or meditation

• Manage Stress Levels: Consider trying yoga, guided meditation, or taking Epsom salt baths a few times a week to relax. Here are some of my main stress relief tips: https://www.sofreshsocleanbylg.com/blog/stress-relief-5-simple-way-to-reduce-stress

4. Consider adding in supplements. It’s always good to add in lifestyle changes before adding in a bunch of supplements, but here are ones that are known to be helpful:

• Magnesium: Many women are deficient in magnesium.  Magnesium helps with bloating, anxiety, and promotes a good night sleep. I like Magnesium Calm. I don’t drink this daily, but I add it in before my period.

• Vitamin B6: B6 helps produce more progesterone, which is important because low progesterone is linked toPMS

• Omega-3: Helpful for mood swings and reducing cramps

• Calcium: Helpful for breast tenderness, mood swings, fatigue, headaches, and acne

Now that you know the foods to avoid, and foods to add in prior to your period, you should be on your way to a less PMS filled month.  These are some basic suggestions that anyone can incorporate. 

Sources:

1. https://drhyman.com/blog/2010/09/17/how-to-eliminate-pms-in-5-simple-steps/

2. https://blog.bulletproof.com/natural-ways-treat-pms-pmdd/

3. https://www.floliving.com/foods-prevent-pms/

4. https://www.floliving.com/the-one-reason-you-get-pms/