Researchers discovered that the hormone of happiness –serotonin may play a role in PMS/ PMDD. Serotonin levels change throughout the menstrual cycle. Some women are more sensitive to this turbulence in hormonal changes.
It is estimated that more than 70% of women suffer from premenstrual syndrome (PMS) which includes irritability, anxiety, petty-self-image, lack of concentration, insomnia, sudden mood swings, bloating – general water retention in the body (weight gain up to 1-3 kg), and increased thirst and craving for chocolates.
Stress factors are the most important causes of PMS suffering, nevertheless, if women stay in a quiet environment that relaxes and live healthy life-style, the changes before the menstruation period are almost imperceptible.
How to stay happy and healthy, saying NO to PMS?
These 6 steps will help you to stay calm, happy, and healthy, especially during these difficult days!
- HEALTHY FOOD
Eat healthy!
Enjoy foods that naturally boost the secretion of serotonin, like eating foods rich in L-tryptophan, such as eggs, goat cheese, salmon and tuna, tempeh, beans, lentils, spinach, and other dark green leafy vegetables, pumpkin and chia seeds, and nuts, soya milk, drink green vegetable homemade juices, shakes, smoothies.
Prepare the food in a healthy way, let your cooking become ART! Enjoy the art of cooking…
What NOT to eat?
hunger attacks are associated with low blood sugar in your bloodstream. Instead of simple sugars (found in sweets such as chocolate or cakes), eat whole grain cakes, with a natural sweetener such as Stevia for instance.
Cut back on caffeine and alcohol, instead drink plenty of herbal teas.
Thus, decrease sugar, salt, caffeine, and alcohol.
- RELAX
Relax as much as possible, listen to some healing music 432 Hz (i.a. Deva Premal), sleep well 8 hours at night, and in addition take a nap- 10 minutes during the day time.
- EXERCISE
Exercise Yoga (preferable styles Jin, Kashmir or Restorative)
Walk in nature bare feet – if the weather conditions are good.
- SUPPLEMENTS
Increase the intake of Vitamins:
- Vitamin B6
- Vitamin E
- Magnesium
- Shatavari (Asparagus racemosus) is a soothing traditional Ayurvedic herb that may be helpful for irritability issues due to hormonal imbalances, acting as a remedy of female reproductive tissue: use 500 to 1,000 mg twice daily.
- Maca Neo. Maca powder has been shown to balance hormones, which might help ease PMS symptoms. Many women also report relief from symptoms of menopausal discomfort and increased fertility. By improving the connection between the pituitary gland and brain, Maca Neo restores the hormonal balance and diminishes the cause of PMS, improving woman’s wellbeing.
- LIGHT THERAPY
Phototherapy is one of the newer therapies aimed at increasing serotonin levels. Use light-therapy daily for 20 minutes, 10 days before the period starts:
- exposure in the morning, 12 minutes – face.
- exposure in the evening before sleep, 12 minutes – pubic bone.
- SELF-MASSAGE
Abhyanga Ayurvedic massage is involving warmed herbal oils. It is nourishing and revitalizing and helps pacify the three doshas or ‘bioenergies’ within the body. This encourages the release of toxins from deep within the tissue. Use Almond oil (Au bain Marie techniques). Add some lavender oil for aromatherapy which promotes even deeper relaxation. After the massage, lay the next 30 minutes to relax. Drink clean healthy purified water.
6 SECRETS TO SAY NO TO PMS!
Researchers discovered that the hormone of happiness –serotonin may play a role in PMS/ PMDD. Serotonin levels change throughout the menstrual cycle. Some women are more sensitive to this turbulence in hormonal changes.
It is estimated that more than 70% of women suffer from premenstrual syndrome (PMS) which includes irritability, anxiety, petty-self-image, lack of concentration, insomnia, sudden mood swings, bloating – general water retention in the body (weight gain up to 1-3 kg), and increased thirst and craving for chocolates.
Stress factors are the most important causes of PMS suffering, nevertheless, if women stay in a quiet environment that relaxes and live healthy life-style, the changes before the menstruation period are almost imperceptible.
How to stay happy and healthy, saying NO to PMS?
These 6 steps will help you to stay calm, happy, and healthy, especially during these difficult days!
- HEALTHY FOOD
Eat healthy!
Enjoy foods that naturally boost the secretion of serotonin, like eating foods rich in L-tryptophan, such as eggs, goat cheese, salmon and tuna, tempeh, beans, lentils, spinach, and other dark green leafy vegetables, pumpkin and chia seeds, and nuts, soya milk, drink green vegetable homemade juices, shakes, smoothies.
Prepare the food in a healthy way, let your cooking become ART! Enjoy the art of cooking…
What NOT to eat?
hunger attacks are associated with low blood sugar in your bloodstream. Instead of simple sugars (found in sweets such as chocolate or cakes), eat whole grain cakes, with a natural sweetener such as Stevia for instance.
Cut back on caffeine and alcohol, instead drink plenty of herbal teas.
Thus, decrease sugar, salt, caffeine, and alcohol.
- RELAX
Relax as much as possible, listen to some healing music 432 Hz (i.a. Deva Premal), sleep well 8 hours at night, and in addition take a nap- 10 minutes during the day time.
- EXERCISE
Exercise Yoga (preferable styles Jin, Kashmir or Restorative)
Walk in nature bare feet – if the weather conditions are good.
- SUPPLEMENTS
Increase the intake of Vitamins:
- Vitamin B6
- Vitamin E
- Magnesium
- Shatavari (Asparagus racemosus) is a soothing traditional Ayurvedic herb that may be helpful for irritability issues due to hormonal imbalances, acting as a remedy of female reproductive tissue: use 500 to 1,000 mg twice daily.
- Maca Neo. Maca powder has been shown to balance hormones, which might help ease PMS symptoms. Many women also report relief from symptoms of menopausal discomfort and increased fertility. By improving the connection between the pituitary gland and brain, Maca Neo restores the hormonal balance and diminishes the cause of PMS, improving woman’s wellbeing.
- LIGHT THERAPY
Phototherapy is one of the newer therapies aimed at increasing serotonin levels. Use light-therapy daily for 20 minutes, 10 days before the period starts:
- exposure in the morning, 12 minutes – face.
- exposure in the evening before sleep, 12 minutes – pubic bone.
- SELF-MASSAGE
Abhyanga Ayurvedic massage is involving warmed herbal oils. It is nourishing and revitalizing and helps pacify the three doshas or ‘bioenergies’ within the body. This encourages the release of toxins from deep within the tissue. Use Almond oil (Au bain Marie techniques). Add some lavender oil for aromatherapy which promotes even deeper relaxation. After the massage, lay the next 30 minutes to relax. Drink clean healthy purified water.
References
Bright-light treatment for PMS
https://www.jwatch.org/jw198909150000006/1989/09/15/bright-light-treatment-pms
Treating premenstrual dysphoric disorder
https://www.health.harvard.edu/womens-health/treating-premenstrual-dysphoric-disorder
Update on Research and Treatment of Premenstrual Dysphoric Disorder
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098121/
Towards a consensus on diagnostic criteria, measurement and trial design of the premenstrual disorders: the ISPMD Montreal consensus
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134928/
Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/
Do you already have noticed some beneficial health effects, regarding my holistic advice?
I am curious about your findings!? Please be free to write to me wellness@zepter.com
For special offers visit http://bioptron.com/nl
With love and gratitude,
Namaste!
Olja Lopushansky,
Certified Naturopath/ Holistic therapist, Director BIOPTRON®Nederland
