Do you dread that time of the month?
For many women, “that time of the month” can affect up to 2 weeks of a month, when you count in the premenstrual irritability, weepiness, fatigue, headaches, and general malaise that can occur prior to the onset of the actual period. Then add in the period itself with cramping and bloating, and you’ve got two weeks out of the month where you’re feeling less than optimal. Hm… 2 weeks out of month, that’s 50% of your life where you’re not feeling great and not as able to embrace life. Not okay.
Some tips that can significantly reduce the discomfort around your period. For some women, incorporating these lifestyle changes can mean the end of PMS altogether.
Isn’t it time you have peaceful periods without having to take ibuprofen or synthetic hormones?
1. Diet Diet Diet
Probably one of the MOST important pieces of the puzzle here. Cleaning up your diet is the number one must for returning your hormones back to balance.
Removing or at least significantly reducing: Caffeine, stimulants, sugars, processed foods and dairy. Dairy is a huge culprit since it has growth hormones in it plus increases prostaglandins in your body (inflammatory chemicals that increase uterine contractions, increase cramping, and increases testosterone leading to acne and abnormal hair growth). You may also want to look at removing common allergens which are inflammatory to the system, including gluten, wheat, soy (unless fermented), peanuts.
Eat more whole and leafy greens. Including salads, fresh vegetables, fruits. Add in some cooked lean protein like fish and turkey, lentils, tempeh.
Cut out bad fats: stick to healthy fats in small amount such as half an avocado, handful of walnuts or other raw nut, cook with small amounts of coconut oil and/or olive oil. Cut out inflammatory oils like canola, corn or vegetable. Keep animal fats to a minimum- eat lean cuts of meats for example. Aim for more omega-3’s like fatty fish, walnuts, chia seeds.
Don’t over-eat.
Get your carbs from fruits and vegetables, or healthy gluten-free grains in moderate portions like quinoa, or brown rice. Cut down on processed, starchy carbs.
Limit alcohol intake, as alcohol clogs the liver (which needs to be clear and healthy in order to process other toxins and hormones) and it can increase estrogenic effects in the body.
2. Get proper Sleep
You want to get eight hours each night, ideally between the hours of 10pm-6am, or as close to that as possible for the most rejuvenating and restful sleep.
3. Cleanse
If you’re having extremely bad PMS symptoms, doing a cleanse could be very helpful. Typically, if you’ve never cleansed before, it’s best to start gentle, and possibly with the guidance of a practitioner who has experience with cleanses.
A simple way to cleanse is to remove all stimulants, caffeine, sugars, allergens like gluten and dairy, processed foods and stick to just fruits, vegetables and some lean proteins if needed for a week. Add in some cleansing supplements/herbs. For extra guidance on a customized functional medicine detox, contact me for details.
4. Exercise
Even some mild exercise can help to reduce PMS symptoms, improve mood by releasing serotonin and endorphins, cut cravings, and reduce bloating.
Combining cardio with relaxation techniques like yoga can be super helpful. Ironically, overdoing exercise can sometimes exacerbate PMS symptoms. Finding the right balance for you is key. Post workout and the day after should feel energized. As a general rule, if you are feeling worse, fatigued, have soreness that lasts for days, or having trouble sleeping, you may need a more graduated exercise approach. We can consult on that for you.
5. Acupuncture:
Regular acupuncture has been shown to reduce PMS symptoms, help to improve mood, balance hormones, balance neurotransmitters, reduce cravings, and lessen cramping.
Typical treatment is 45-60 minutes and is best to do 1-2 times/week for the best results. Women often see results after doing regular treatments for 1-3 menstrual cycles.
6. Supplements:
As part of your program, we also advise on a supplement protocol if appropriate. Commonly used for PMS include magnesium, omega-3, turmeric, zinc. Theses have the benefit of reducing inflammation and balancing hormones. (It is always advisable to consult with a licensed professional prior to beginning a supplement protocol. Here at Inner Sage Boston Acupuncture & Wellness, LLC, we can assist with proper dosing and form, or discuss whether certain supplements or herbs are appropriate for you).
Nicole Brown
Acupuncturist Brookline
Acupuncturist Needham
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