How can I reduce my PMS symptoms?
If you suffer from PMS (premenstrual syndrome) you may experience both physical and mental symptoms such as mood swings, tight breasts, binges, cramps, anxiety, acne, headaches or bloating. PMS symptoms are associated with hormonal fluctuations between estrogen and progesterone. Relatively high levels of estrogen compared to progesterone contribute to PMS symptoms. This is also called estrogen dominance.
You can improve your symptoms with these 7 tips:
Tip 1: Learn to eat and move according to your cycle.
Your cycle consists of 4 phases and each phase has different needs and needs based on nutrition and exercise. By taking this into account and going through life cyclically you can not only reduce your symptoms but also bring more variation in your life.
Tip 2: Track your menstrual cycle and recognize your patterns.
By tracking your cycle you will find out how long your cycle lasts and which phase you are in exactly. By keeping track of certain symptoms you can recognize patterns after a while. This ensures that you can anticipate by taking the right foods and supplements to reduce your symptoms in subsequent cycles.
Tip 3: Eat more fiber.
Fiber is essential for a good bowel function and for your hormonal balance. Fiber has an influence on the amount of estrogen in the body. This hormone is broken down in your liver, then enters your intestine and leaves the body through the urine, but mainly through the stool.
Poor intestinal function due to an abundance of harmful intestinal bacteria and too little fiber in the food ensures that the broken down estrogens are not removed in time. This causes estrogens to be reabsorbed into your body. This can cause estrogen dominance.
You can also keep your gut flora healthy by taking probiotics or adding fermented foods to your diet.
Tip 4: Choose healthy fats.
Eat fatty fish (wild salmon, sardines, mackerel, tuna), nuts (walnuts, almonds) and seeds (flaxseeds, pumpkin seeds) regularly as they are packed with omega 3.
You can also choose to get omega 3 by taking a fish oil supplement as a supplement. If you are a vegetarian, choose a Vegan Omega 3 based on algae and chia seeds.
Since the fluctuations in your hormones can cause inflammation, it is important to include enough healthy fats in your diet. Deficiency can lead to physical and emotional symptoms such as feeling depressed or even depressed as well as fluid retention and bloating.
Tip 5: The power of Zinc.
Acne or pustules as we say is a problem that still occurs in many women even though the puberty years are over.
Those annoying pustules can occur during the ovulation phase because then you have a peak in estrogen. But you can also experience them in the week before your period.
Zinc plays an important role in maintaining healthy skin because it affects your sebum production.
Your body cannot produce zinc, so be sure to include foods rich in zinc. If this is not possible, choose a supplement. Tip: Zinc Picolinate is best absorbed in your body.
Tip 6: Eat less refined carbohydrates.
Sugary foods and drinks, processed grains such as white pasta, bread and rice are refined carbohydrates. These carbohydrates quickly raise your blood sugar. They cause inflammation in our body and are associated with an increased risk of reduced insulin sensitivity and ovulatory infertility.
Choose complex carbohydrates such as: sweet potato, parsnip, pumpkin, broccoli, bananas, apples, mango, wild rice, oat flakes and quinoa.
Because they contain fiber and other healthy substances, such as vitamins and minerals. Your body takes longer to absorb and digest these carbohydrates. As a result, they provide a steady flow of energy for a long time.
Tip 7: Magnesium is your BFF
A magnesium deficiency is often seen in women with PMS. A magnesium supplement can be used before and during menstruation to prevent headaches and cramps.
In addition, it plays an important role when you experience a lot of stress and it helps you to fall asleep easily.
Magnesium is therefore a very important mineral and can be found in, for example, pumpkin seeds, broccoli, seaweed, algae, spinach, bananas and cocoa! It is therefore best to treat yourself to a piece of dark chocolate from time to time. Make sure that it contains as high a% cocoa solids as possible.
Reduce your PMS symptoms.
A healthy diet and a balanced lifestyle are the basis for a healthy hormonal pattern. But we all know that it is difficult to find that balance on a daily basis. That's why supplements exist. And just like we want our food to be clean, we also want our supplements to be filled with solid ingredients.
Shop our best products here:
Omega 3 (fish oil) for a healthy hormonal balance
Omega 3 (vegan) for a healthy hormonal balance
Magnesium to reduce cramps and headaches
Skin Complex and Zinc Picolinate prevent acne and pimples with these toppers