Ladies — How to Overcome PMS Naturally
Are you sick and tired of the frustrating (sometimes almost debilitating) effects of PMS?
According to University of Maryland Medical Center, scientists can’t exactly pinpoint the reasons we women often suffer. However, it has been concluded that there are a number of factors that most probably play a role — including genetics, hormonal changes, nutrition, and psychological makeup.
When estrogen and progesterone levels fluctuate, brain chemicals (neurotransmitters) are affected and can drastically affect our moods. These changes can also lead to a number of other PMS symptoms such as bloating, discomfort, breast tenderness, cramping, and food cravings.
How to Overcome PMS
Eliminate or Considerably Reduce Sugar, Caffeine, and Alcohol Intake
Sugar, caffeine, and alcohol can have an immediate impact on your hormone levels. They lead to unstable blood sugar levels, sending the body into a stress response.
If you feel anxious, you may assume that having a glass of wine, beer, or spirits will help, but in the long-term your body (and hormone levels) will have to recover. There’s a distinct reason that you feel horrible the day after a hangover. You are most likely not only dehydrated, your hormone levels are completely out of whack.
And no matter how much you crave sugar, avoid it at all costs. Eat balanced meals and make sure you’re getting enough protein in your diet.
Avoid Polyunsaturated Fats
Polyunsaturated fats contain oxidized fats that cause inflammation and cell mutation.
Bottom line: Avoid fats like vegetable oil, peanut oil, canola oil, soybean oil, margarine, shortening, or other chemically altered fats. Instead, use coconut oil, real butter, unheated olive oil, and plenty of omega-3 rich fish.
According to a recent study at the University of Granada Spain, three hours of exercise per week can dramatically help stabilize your hormone levels.
Create a workout schedule and stick to it. Consider investing in a gym or yoga membership, join a workout group, or commit to walking/running regularly.
Try your hardest to get at least eight hours of sleep. “If you aren’t getting enough sleep, your hormones will not be balanced. Period,” says Dr. Wahl.
Get the Right Nutrients Into Your Body
Let’s face the truth — most of us aren’t getting the right nutrients on a daily basis. It is essential you get enough omega-3, magnesium, calcium, vitamin C, vitamin D, vitamin E, and B-6.
Modify your diet to include SuperFoods that are rich in the above nutrients and more. You may also consider high-quality supplements. It should be mentioned that there is mixed research out there considering supplements, which is why we think it’s always best to get your nutrients from food, if possible.
University of Maryland Medical Center, US National Library of Medicine, and University of Granada