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Are you tired of dealing with bloating, mood swings, and cramps every month? PMS, or premenstrual syndrome, affects many women, but the good news is that there are ways to reduce these symptoms. In this blog post, we’ll explore eight simple and effective strategies to help you feel better during your menstrual cycle.

1. Exercise regularly
Regular physical activity can help reduce PMS symptoms by releasing endorphins, which are natural mood-boosters. Aim for at least 30 minutes of moderate exercise, such as brisk walking or cycling, most days of the week. Yoga and stretching can also help alleviate cramps and promote relaxation.

2. Eat a balanced diet
Consuming a nutrient rich diet in fruits, vegetables, and proteins. A well balanced diet can help to reduce PMS symptoms. Eating all 3 macronutrients at every meal keeps our blood sugar more stable and as a result, our hormones more stable. Nutrient-dense foods provide essential vitamins and minerals that support hormonal balance. Avoid processed foods, excessive sugar and seed oils which can exacerbate bloating and water retention.

3. Reduce caffeine and alcohol
Both caffeine and alcohol can worsen PMS symptoms, such as anxiety, mood swings, and sleep disturbances. Limit your intake of coffee to one coffee a day and alcoholic beverages, especially in the days leading up to your period. Instead, opt for herbal teas or water to stay hydrated. For women with endometriosis and adenomyosis, alcohol can cause flares due to its inflammatory effects on our body.

4. Get enough sleep
Adequate sleep is crucial for managing PMS symptoms. Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep routine, avoid screens before bedtime, and create a comfortable sleep environment to promote restful sleep.

5. Manage stress
Stress can intensify PMS symptoms, so it’s essential to find ways to manage stress levels. Practice relaxation techniques such as deep breathing, meditation, or journaling. Engage in activities that bring you joy and help you unwind, such as reading, taking a bath, spending time with loved ones and by spending a good amount of time in nature.

6. Consider supplements
Certain supplements may help alleviate PMS symptoms. Magnesium Glycinate, and vitamin B6 have been shown to reduce mood swings, bloating, and cramps. Omega-3 fatty acids, found in Cod Liver Oil supplements, may also help with inflammation and mood regulation.
For women with endometriosis, studies have shown NAC to be of great benefit due to its strong anti-inflammatory action. Always consult with your healthcare provider before starting any new supplement regimen.

7. Use heat therapy together with Caster Oil packs
Applying heat to your lower abdomen or back can help relieve cramps and muscle tension. Use a heating pad, hot water bottle, or take a warm bath to soothe discomfort. Heat therapy can also promote relaxation and reduce stress. Caster Oil has anti-inflammatory, anti-oxidant and pain-relieving properties.

8. Talk to a Functional Health Practitioner
If your PMS symptoms are severe or interfere with your daily life, Functional Health Care Practitioners are trained to look closely at what is underneath symptoms to get to the root causes.

Remember, every woman’s experience with PMS is unique, and what works for one person may not work for another. It may take some trial and error to find the combination of strategies that work best for you.

If you’re struggling to manage your PMS symptoms and want personalized guidance, I invite you to book a free discovery session with me. As a Functional Diagnostic Nutrition Practitioner, I can help you identify the root causes of your symptoms and create a customized plan to support your hormonal health. During our session, we’ll discuss your health history, lifestyle, and goals, and I’ll provide you with actionable steps to start feeling better.

Don’t let PMS control your life. Take charge of your health today and schedule your free discovery session. Together, we can work towards reducing your PMS symptoms and helping you feel your best throughout your entire menstrual cycle. FREE consult

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