In the previous post, I explained what PMS actually is and in this post I will share some of the things which have helped me to prevent PMS and also studies to support these.
What can you do about it?
- Don't eat chocolate or candies even if you crave them more than usual. These will worsen your symptoms. Use your will power!
- Don't drink alcohol. It will make you more bloated and worsen your symptoms.
- Avoid dairy. Dairy products may cause inflammation in the body and there is hormone residues in milk. Read more here.
- Don't stress too much. Stress will increase your cortisol levels which will lower your progesterone levels even more. Read more here.
- Exercise: now is a good time to do other than intense workouts: try yoga or long walks.
- Diet: eat nutrient dense food. Vegetables, fruits, whole grains, berries etc. It is important to eat berries every day. Any types of berries will do.
- Avoid hormone dusruptors, such as toxins, chemicals, preservatives. Have a look at your cosmetics. Do you use organic produce? You really should! All the conventional cosmetics are filled with hormone disruptors! As you use it on your skin, it will be abrorbed in your blood stream. Avoid perfumers also.
- Some supplements may be helpful. You can try Magnesium, vitamin B6, Calsium (if you don’t use dairy), Maca and vitamin C.
- You might get some help from Vitex. Vitex may affect your progesterone levels. However, it is not a hormone. Instead it will naturally affect your body to produce more progesterone.
- Consume more fibers, such as psyllium, flaxseeds. Eating enough fibers will prevent constipation and may pull out the excess estrogen from your body.
- The most important thing is to eat regularly every 3 to 4 hours so your blood sugar levels will stay up and you will be able to control your appetite and resist unhealthy cravings.
Side note: As I mentioned earlier, traditional medicine says that you cannot prevent PMS and it offers you other medical treatments for PMS. However, all my suggestions are based on the science in Functional Medicine. There is so much more to this topic and I only covered a little bit of this. If you suffer from bad PMS symptoms, I advise to contact a functional medicine doctor. If you are interested in this topic, read more here and here.
Until next time,
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