Jennifer

This is info. I wanted to share because in reading so many ladies’ blogs I see it is an issue.  And I thought I would share a little on this topic.  PLUS, sharing more here when it applies, is actually really good for me, since I will be tested, yikes, sometime this year.

Symptoms of PMS, as many of us know: changing emotions, headaches, fatigue, fluid retention, constipation, sugar cravings, weight gain, acne, backache, abdonimal cramping, panic attacks, low libido  (some say that these occur from too much estrogen and not enough progesterone.  There are a variety of ways that xenoestrogens are getting into our bodies and causing something like you might have heard in the news or in papers called Estrogen Dominance.)  Anyways…… You can let me know if you want this list.  I do not want this blog to be a downer.  It is about doing positive things for ourselves!!

4 Identified Types of PMS

PMS-A   ‘A’nxiety, emotional changes, outbursts  (a sign of high copper and low zinc)

PMS-D   ‘D’epression, forgetfullness, withdrawl, fear, paranoid, suicidal  (a sign of low serotonin)

PMS-C   ‘C’ravings for certain foods (sign of higher insulin or deficiences, low serotonin.  Possibly low magnesium or low prostaglandin)

PMS-H   ’H'eaviness or ‘H”eadache, fluid retention, bloating, weight gain (affecting it could be high aldosterone, stress low magnesium, poor B6 metabolism)

There are numerous things that can be done to help with PMS : ( just a few)

1. Increase intake of phytoestrogens - flax seeds, unprocessed plain soybeans, Edamame, legumes, whole grains, sprouts, parsley, apples, seaweed, cabbage, broccoil, kale, bok choy, cauliflower, collard greens, brussel sprouts, sesame seeds, garlic

2. Low glycemic foods (stabilize blood sugar), Whole foods, reduce or get rid of the junk, Vegetarian type diet, high fiber (this will all increase serotonin and help with constipation), Limit dairy and choose organic when ever possible.

3. Support the adrenal glands that really suffer in times of stress - be sure to eat foods high in vitamin C (fruits and veggies) and Bs (whole grains and legumes)…. more too, but this is a good start.

4. Avoid stimulants like caffeine (coffee, tea and chocolate) that over stimulate the adrenals causing anxiety, forgetfulness, moodiness, unstable blood sugars and an increased turnover of vitamins and minerals.  Depleted is not a good state to be in!

5. Calcium and Magnesium rich foods (supplements if need be) help with muscle aches and cramping.  Magnesium rich foods can also decrease sugar cravings and help one to be more calm and have better sleep.  Magnesium is also good for constipation.  Also increasing omega 3s and reducing animal fat is a way to help with inflammation and pain.

6. Increase serotonin.  There are a variety of ways to do so including eating foods rich in tryptophan and B vitamins like grains. Being around full spectrum lighting or going outside to enjoy the beautiful SUN.  Also ways to increase serotonon: exercise lightly to moderately (excessive stresses the adrenals IN SOME PEOPLE who are already prone to having stressed out adrenals - like those who are stressed), eat well and balanced meals to ensure you get all the vitamins needed, EFAs like that from flax and oily fish, eat a complex carbohydrate rich diet with good protein sources, meditate, sleep and rise at the same time, do fun activities that raise your spirit, find social supports, change your circumstances to relieve stress, organize your environement and work on an improving mental state 

7. Foods that tend to be naturally diuretic - dandelion greens, asparagus, parlsey, watermelon, grapes, cucumber

I need to relay some info. from my notes that woman who are on the pill tend to be low in vitamin B6, B12 and B2.  Vitamin C and iron can also be low.  But unfortunately copper can be high and excess copper is not good for moods.  Infact, it can be a reason for depression.  New copper pipes? Oh yeh, not good.   Hmmmm….. we had some new copper pipes installed in the summer of last year because one was leaking.  Anyways, the point is, we are surrounded by pollution, stressful situations and junk food, just to name a few.  The very least we can do for ourselves is to feed ourselves like the goddesses we are, exercise, find ways to be happy and live a good life.  There is only one, right?  lol   Hmmmm….

 Have a great day Everyone!