Could PMS symptoms be your bodies way of telling you that it needs something that it is not getting?
Based on everything that I have read and several of my own experiments, this is the conclusion that I have come to. You always know when it’s time to change up your habits; whether you listen to your body or not is a whole other story. I have put together a list of the major changes that have made a huge difference for me.
1. Exercise~ This is number one on my list for various reasons. The ways that exercise can help you to clear out the crazies during your cycle, is priceless. As if releasing endorphins, reducing body fat, lowering stress, and increasing energy levels are not enough to get you moving; a regular workout program simply boosts your self-esteem and fights off anxiety and depression.
2. Clean up your diet~ Caffeine, alcohol, salt and refined sugars trigger PMS symptoms. Omitting these from your diet or at least being mindful of the amount you consume will make a huge difference in your cycle. Choosing organic as often as possible is another big one for me. Toxic chemicals and pesticides do not create harmony in your body or your mind. Increasing the amount of leafy greens, whole grains, and fruits while decreasing your meat and dairy intake is another MUST!
3. Water~ Drinking water flushes out toxins, speeds up your metabolism, helps organs to absorb nutrients much better, and assists in digestion. I try to drink 2.5-3 liters a day. It’s not always fun but as soon as it becomes a priority, it will become second nature.
4. Vitamins and Minerals~ Calcium . Vitamin D. Magnesium. B-6
Research is showing that there is a connection between PMS and calcium deficiency symptoms. Our bodies cannot absorb calcium without the assistance of vitamin D and magnesium. Studies have also shown that women who struggle with PMS have lower levels of magnesium when compared to women who do not struggle with PMS. Magnesium and calcium work together but have to be balanced correctly; a ratio of 1:1 is recommended. Magnesium aids in the absorption of and helps the body to metabolize calcium. These two minerals truly are partners in crime. All calcium and no magnesium weakens, if not negates the effectiveness of calcium. This essential mineral also will help with the reduction of water retention, mood swings, sugar cravings and breast tenderness. B-6 is essential for manufacturing dopamine, a mood neurotransmitter that your body cannot make on its own. Exceeding 100 milligrams per day can cause nerve toxicity, so I would advise eating foods rich in B-6 rather than taking a supplement.
5. Yoga~This ancient spiritual practice simply is the cat’s meow as far as I’m concerned. If you’re looking for relief with your psychological and/or physical PMS symptoms, yoga must become a priority. Through deep breathing and yoga asanas, you are stretching and strengthening your body, mind and spirit. Yoga increases circulation, reduces stress, and will help you to develop the level of self awareness that you will need to take incredible care of yourself on every level.