Nurture Your Body: Naturally Preventing PMS
PMS (Premenstrual Syndrome) is a condition that many women have, just before their menstrual cycle. After ovulation, hormonal changes can affect the brain chemical serotonin, causing changes in mood, sleep and food cravings. Along with abdominal cramps, swollen breasts, brain fog, heaaches, fatigue and acne.
Around 75% of women experience mild symptoms, with a small percentage experiencing PMDD (Premenstrual Dysphoric Disorder) which causes extreme anxiety, intense panic attacks and/or deep depression.
However before visiting the GP for mild symptoms, there are a few natural helpers from nature you can try:
Upgrade to zero waste feminine care
Using plastic disposable pads and tampons does not help, as most contain synthetic fragrance and chemical bleach, which can disrupt hormone systems. Switching to zero waste feminine care is also better for the planet and your pocket.
Still never flush eco-disposables down the loo, and only use menstrual cups at least 8 weeks after pregnancy (not for a few medical conditions).
Eat whole-foods (no white bread or pasta!)
Wholefoods are good for your liver (which processes excess oestrogen) and can also help to reduce inflammation in the body, which can help you to feel more balanced.
It’s not rocket-science. Just swap processed white bread, pasta and sugar for wholefoods like fresh fruits and vegetables, plant-based proteins, wholegrains and healthy fats like nuts and seeds. Try a few recipes!
Women with PMS tend to be lower in calcium, so eat plenty of plant-based calcium-rich foods like leafy greens (kale and spinach – check medication before eating a lot due to vitamin K), pulses, tofu and tempeh.
Again, iron-rich foods can help to reduce PMS mood swings (as it converts the amino acid trytophan to serotonin – the ‘happy hormone’). Good plant-based sources of iron ar again leafy greens and pulses, as well as dried apricots, pumpkin and sesame seeds (including tahini paste). Also reduce tea and coffee (this can hinder absorption of iron) and include vitamin C (fresh produce) with meals to improve absorption .
Take gentle exercise
Rather than hit the gym, try low-impact and restful exercise like walking in nature, swimming or yoga. This is because intensive exercise can increase the hormone cortisol, which can make you feel more stressed.
Get plenty of quality sleep
A good night of sleep always helps. If you have insomnia, try drinking a glass of organic cherry juice (a classic sleep remedy due to natural melatonin) an hour or so before bed. If you can’t find it in shops, you can buy online and get savings on multi-packs.
Try a calming tisane (herbal tea)
As long as you are safe to take them (a few are contraindicated for pregnancy and other conditions), some tisanes can help to reduce symptoms of PMS.
A couple of good ones are:
- Hampstead Organic Sleep Well. This is one of the few truly plastic-free brands, made with chamomile and vanilla and golden rooibos. Just boil with water and infuse for a few minutes, drink an hour or so before bed.
- Hampstead She’s Well contains organic rooibos and apple, calming holy basil, sage (regulate hormoness), dandelion and lemon balm (to relax the nervous system).
Dr.Vegan PMS Hero Supplement
Dr.Vegan PMS Hero is sold in a metal tin for your first order, then just order refills in eco-pouches. Subscribe online for big savings (the company also absorbs the VAT cost if ordering direct). Vitamin B6 and various herbs are designed to reduce hormonal discomfort. The entire brand is Kosher and Halal compliant.
Take 2 small capsules a day (with or without food) for at least 60 days for best results. You can also open and mix the contents into smoothies, plant-based yoghurt or meals.
Expect more energy and less bloating in a couple of weeks, with better mood and reduced food cravings in a month or so. In 3 months you should expect more regular periods and less hormone-related breakouts.
Not for pregnancy/nursing due to herbal ingredients. Check with GP if taking other medication or supplements. Recycle unused supplements/medications at pharmacies (never flush down the loo).
