80% of women struggle with at least 1 of the 150 symptoms of PMS. This makes PMS extremely common, but that doesn’t mean you have to suffer through!
There are three main root causes of PMS symptoms:
2. Excess estrogen
3. Decreased progesterone
The below 5 natural treatments are simple and effective ways to address the root causes of PMS and can provide relief as quickly as one cycle.
1. Reduce your sugar intake
Did you know that sugar is inflammatory? It leads to increased prostaglandin release, which could be worsening any painful cramping you are experiencing. 10 days before your period, eliminate all high sugar foods including; pop/soda, table sugar, juice, and any processed foods with sugar added.
2. Cut out dairy
Diets higher in dairy can contribute to PMS symptoms of anxiety, irritability, nervous tension as well as heavy and painful periods. Cow’s dairy is inflammatory and can also cause the release of histamine. Eliminate dairy for two months and monitor for any changes to your cycle.
3. Balance your blood sugar
Mood swings can be worsened by low blood sugar. Make sure you are eating at regular times throughout the day and that each meal contains a good protein and healthy fat.
Healthy fats: nut butter (almond, cashew), avocado, extra virgin olive oil, coconut oil
Healthy proteins: fish, chicken, turkey, hemp hearts, chia seeds
Exercise has been shown to be one of the best ways to improve mood, especially anxiety. Exercising just 60 minutes 3 times a week can help balance your mood. Exercise doesn’t have to be running at the gym. Try yoga, pilates, kickboxing, or swimming. The best exercise is the one you actually do!
5. Maximize progesterone production
Progesterone is made after ovulation in the second half of the menstrual cycle. It reduces inflammation, builds muscle, promotes sleep, protects against heart disease, improves libido, thins the uterine lining and calms the nervous system.
Progesterone production is reduced in states of chronic stress, undernutrition and inflammation. The above treatments will help increase progesterone production. If that is not enough, some simple supplements including magnesium, vitamin B6 and an herb called chaste tree can give your body an extra push.