Those who suffer through painful PMS symptoms and / or irregular periods can testify to the physical and emotional toll it takes on them. Unfortunately for many women, life comes to a virtual stand still before and during the monthly cycles. For working women it becomes an even more challenging time of the month. PMS ( Premenstrual syndrome) or irregular / painful monthly cycles (Periods) are extremely uncomfortable (to say the least) but many women consider it to be a normal pat of their lives and learn to bear the discomfort and pain that comes with it every time. Many women go through the painful PMS symptoms (bloating, lower back pain, headaches, leg pain, nausea, weaknesses, tender breasts, mood swings, irritability etc) every time they get their monthly cycles.
Reasons for PMS symptoms and irregular / painful periods:
One of the main causes behind PMS symptoms is the estrogen dominance. This occurs when the estrogen levels becomes much higher and progesterone levels too low. Estrogen levels can spike due to many reasons including chronic stressful situations, long term use of contraceptives, overweight, lack of enough sleep etc. However, the biggest culprit are estrogen enhancing foods.
There is a lot of anecdotal evidence that shows that certain foods groups namely dairy, meat and oily/processed/sugary foods etc play a significant role in causing estrogen dominance which in turn results in causing the painful symptoms related to monthly cycles. On the other hand, a "Whole Foods Plant Based Diet" that is rich in fruits and vegetables is found to reduce (in many cases completely eliminate) the PMS symptoms, lessen the pain during the periods, make the cycles regular and in some cases even shorten the duration of the cycles.
In my practice, I have seen many of my clients get their monthly cycles back to normal without the PMS symptoms when they eliminate dairy, meat, processed/sugary foods and switch to eating a "Whole Foods Plant Based" diet. Years of pain and discomfort associated with monthly cycles can be greatly reduced in just 6-8 weeks after making the following changes to your diet and lifestyle.
How to overcome PMS, irregular / painful monthly periods?
Eat lots of vegetables specially leafy greens. Leafy greens (Kale, spinach, chard, bok choy, mustard greens etc) are rich in many types of alkaline minerals such as magnesium, calcium, iron, and potassium as well as trace minerals. Add them in salads, smoothies or juices. Also, include many types of colorful vegetables such as broccoli, sweet potatoes, peas etc
One week before the monthly cycle start increase your intake of different types of berries (Blue berries, strawberries, cherries, raspberries, black berries), water rich fruits (melons, grapes, oranges etc), colorful salads etc
Eliminate or severely restrict estrogen causing foods such as meat & dairy products. They are known to increase estrogen levels.
Avoid processed/junk/snacks/sugary foods. These foods contains additives, preservatives taste enhancers etc which are known to cause estrogen dominance.
Avoid GMO foods as they can cause hormonal imbalance. A vast majority of packaged foods / snacks contains derivatives of GMO corn or Soy
Avoid or limit oils while cooking foods specially those which are high in omega 6.
Seed cycling: Seed cycling protocol is also an effective way to deal with PMS related symptoms. You can read about the seed cycling protocol HERE.
Incorporate a minimum of 30 mins of daily exercise. Though any physical exercise is good for us, Yoga is perhaps the best exercise when it comes to PMS and other periods related issues. Yoga (when properly done) tones the internal organs and makes them work more efficiently.
Reduce stress through meditation / breathe-work: These days everyone lives in a high stress environment caused by job, family, health, finances etc. Incorporating stress reduction tools like meditation / breathing exercises greatly helps with hormonal imbalances.
Take enough rest / sleep: Having enough sleep is very important when it comes to reducing periods related discomfort and pain. Having at least 8 hours of good sleep should be the target.
All these tips will greatly help with your monthly cycles and more importantly improve your overall health.
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