by Judith G. Cobb, MH, CI, NCP
75% of women have some symptoms of PMS. The severity of the symptoms ranges from mildly annoying to absolutely life-changing. Common symptoms include mood swings, irritability, depression, anxiety, fluid retention, bloating, breast tenderness, cravings for sugar and/or salt, headaches, skin outbreaks, sleep disturbances, and lack of energy.
Here are my top 10 ‘start them today’ tips that can have you PMS-free really quickly!
1) Get rid of caffeine. Okay, I know I started with the hardest one first. I only did that because for some women this is THE MOST impactful change they will ever make! Caffeine especially seems to affect breast tenderness and moods.
2) Cut out refined carbohydrates. White flour and white sugar are empty calories that make some women gain 5 – 10 lbs of water per cycle, make sugar cravings worse, and lead to fat weight gain that has to be worked off every cycle. When the blood sugars crash, as they always do after a bit of a sugar binge, irritability soars and energy bottoms out.
3) Use flavorful herbs instead of table salt. Everyone knows salt can lead to water retention. Products like Mrs. Dash and Herbamare are better alternatives for women who suffer from PMS (and for people who prefer to not use any extra salt at all).
4) Eat more leafy green veggies. I know, I know. We hear this everywhere – and for good reason. In this case, these veggies not only provide nutrients, they also support the liver and help it to balance your hormones. Additionally, they support the kidneys and help to drain off excess fluid. Parsley and celery are the real sweethearts when it comes to liver and kidney support!
5) Get rid of alcohol. Alcohol, as we all know, stresses the liver. Consider the impact of the carbs on your blood sugar as well. Sugar that is suspended in alcohol can be absorbed through the mucous membranes of the mouth – it doesn’t even need to be digested!
6) Eat more organic protein. When consumed every 2 – 3 hours, this can really help to balance blood sugars and reduce cravings. Consider using boiled eggs, chicken, salmon, small portions of beef, lentils, and legumes.
7) Exercise for at least 30 minutes every day. Most women find cardio to be the most effective form of exercise for preventing and relieving PMS. Put on the runners and go for a brisk walk, or get on the elliptical or rowing machine. It’s all good!
8) Vitamins & Minerals
- Vitamin E with Selenium – Vitamin E is a great hormonal regulator for some women. Selenium aids the vitamin E in its anti-oxidant activities.
- Skeletal Strength (Calcium/Magnesium) – this is especially helpful for women who cramp either premenstrually or with their menses.
- Super Omega 3 – I’ve had many clients get great results with Supera. This provides the building blocks for your hormones and seems to help balance the hormone production nicely.
9) Herbs – these formulas help to balance the body and the hormone production. I’ve noted that each seems to have an affinity for particular age groups.
- Wild Yam & Chaste Tree – especially good for younger women ages 15 – 30
- FCS II – great for women 25 – 40
- Women’s Formula – best for women ages 35 through menopause
10) Deal with your stress. Do whatever it takes to get it under control – massages, journaling, counselling, exercise, music, art – whatever it takes!
I do not believe women need to suffer with PMS. A variety of small changes can have a significant impact in relieving PMS symptoms.
If you have concerns about your health [or your child’s], or just don’t know where to begin making improvements, please contact me, Judith Cobb, to book an appointment. Skype, phone, webinar, and face-to-face appointments are available.
I also invite you to Like us on Facebook (Cobblestone Health Ltd) and to visit my other websites:
Products referred to in this article:
Nature’s Sunshine Products CANADA Nature’s Sunshine Products USA
Vitamin E with Selenium Vitamin E Complete with Selenium
Skeletal Strength Skeletal Strength
Super Omega 3 Super Omega-3 EPA
Wild Yam & Chaste Tree Wild Yam & Chaste Tree
FCS II FCS II with Lobelia
Women’s Formula Female Comfort
Copyright © 2016 by Judith Cobb, Cobblestone Health Ltd. All rights reserved. Please respect the time it takes to write and publish articles. If you will link to this article and give proper attribution, you are encouraged to quote sections (though not the entire article).