How to Manage PMS Naturally (Premenstrual Syndrome)

Premenstrual Syndrome (PMS) is a major health issue impacting women who are in child-bearing years. Symptoms of PMS include both physical and emotional conditions that can affect your quality of life.

Instead of taking the conventional approach, here at Body Buddies, I like you to think like a strategist to take control of what you can control. And that is quite a lot!

According to Educator Margaret Christensen, MD, “we want to address the actual underlying hormonal imbalances and triggers from a functional standpoint.”  To do that, we should look at each symptom, then trace it backward to understand some of the potential lifestyle, nutrition, and emotional approaches we can take to help alleviate these symptoms.

Emotional Symptoms of PMS:

  1. Anxiety
  2. Depression
  3. Irritability

Physical Symptoms of PMS:

  1. Breast Tenderness
  2. Severe Cramps
  3. Heavy Periods
  4. Nausea

There are many different pathways to look at as this is a complex interaction of hormones going on in your body. I will break down some of the starting points for each symptom. Work to apply these, then if you still feel stuck, I would love to coach you through the application and adaptation for each condition. You can schedule an introductory discounted coaching call with me here.

  • Anxiety

    • Physiological Tip: Make sure you are eating at least your main meals (breakfast, lunch, dinner) with a protein and veggie source. These combinations of nutrients help produce proper neurotransmitters in your brain for a more calm and in control state.
    • Emotional Tip: Anxiousness often happens when you feel overwhelmed about the future and uncontrollable events. When you feel anxious, stop and write down the top 3 things you are concerned about. Ask yourself what you have control over in this moment only and write them down. If there are things you cannot control, say out loud 3x: ‘I release all doubt and fear followed by 10 deep inhales and exhales.
  • Depression

    • Physiological Tip: Work on getting 4-6 servings of vegetables in one day, or take an Organifi green powder (use code ‘bodbuds’ to save) drink replacement if you cannot hit that amount. Your brain is probably starving of nourishment to help it function properly and for proper chemical neurotransmitters to be made.
    • Emotional Tip: Ask a friend of family member to help you write a list of activities and things that help you feel like YOU. Determine what in your life at that moment is going on that is sad and disheartening. Do you need a change of scenery? Do you need to make some changes in your social situation? Do you need more self-care and less worry? How can you be resourceful to find 1-2 action items instead of dwelling in the circumstance you’re in?
  • Irritability

    • Physiological Tip: Work on eliminating the sugar from your diet and choose to eat from the berries family (1/2 cup combined with a protein shake, eggs, or animal protein in the size of your palm). You might also snack on olives, or veggies dipped in freshly made guacamole.
    • Emotional Tip: Take a 5-minute breather where you focus on inhaling through your nose and exhaling through your mouth in 10 second intervals. Take 3-4 capsules of St. John’s Wort (do not take if on an anti-depressant), drink 8-10 ounces of water, give your neck a massage, and tell yourself out loud 3 great blessings in your day so far.
  • Breast Tenderness

    • Physiological Tip: Work on getting 4-6 servings of vegetables in one day, or take an Organifi green powder (use code ‘bodbuds’ to save) drink replacement if you cannot hit that amount. Eat a daily serving of avocado (2-4 oz.), olives (5-10 g of fat worth), and coconut/avocado/olive oil (1 Tbsp).
  • Severe Cramps

    • Physiological Tip:  Eat 1/2 c. berries as well as your favorite vegetables sauteed in coconut or avocado oil with plenty of sea salt. Make a cup of hot ginger tea (1/8 tsp. ginger powder with a packet of Stevia) to help ease the cramping.
  • Heavy Periods

    • Physiological Tip: The higher your percentage of body fat, the more estrogen you produce. As you reduce stored body fat, your estrogen production will correlatively lessen. One of the best places to start reducing your body fat healthily and maintainably is by enrolling in personalized coaching.
  • Nausea

    • Physiological Tip: Yes, I am a fan of CBD oil and it will not get you high! This is a non-psychoactive compound that you can take sublingually (a few drops under the tongue). This can reduce nausea by activating the monoamine neurotransmitter 5-hydroxytrypamiine-1A (5-HT1A).

By addressing the underlying causes (lifestyle, sleep, nutrition, and self care), you will see big improvements in your PMS symptoms. I hope you will take this opportunity to become the captain of your ship and help your body function in the best way it can.

#PowerYourBody one meal, one workout, one day at a time!

Love your bud,