Premenstrual syndrome or PMS is experienced by over 70% of women and is associated with a large number of symptoms which are different for every woman. Common symptoms are back pain, bloating, moodiness, depression, anxiety, irritability, nausea, breast swelling and abdominal cramps. In cases of estrogen dominance women suffer from abdominal weight gain, allergies, decreased libido, early onset of menstruation, fatigue, fibrocystic breasts, hair loss and even memory loss. Some women have it so bad; it becomes difficult to do daily activities. There are many theories why women get back pain. Some suggest improper diet or hormonal changes. Women are often treated with painkillers which do not really in the long term and are very harmful in the short run. A reason that Ayurveda experts know better and is never touched upon is belly button (navel) displacement or the “slipping” of the “dharan”. Navel displacement is very common among women. It can be checked by measuring the distance from the belly button to the big toes of the foot. If the distance is unequal the navel has shifted. A more reliable way is to press at the center of the belly button with the tips of all fingers and thumb, while lying down and feel the pulse. If the pulse is not at the center then the navel has shifted. This can cause constipation, diarrhea, bloating and palpitations, depending on the shift to the left, right up or down. To center the navel, lie down on your back and try to touch the big toe of the foot to your nose, one at a time and then both together. Repeat till the pulse can be felt in the center. If you are not flexible enough raise both feet 6 to 12 inches from the ground and hold as long as possible. Repeat till the navel is centered.
To combat bloating a common issue, drink this herb tea. Add one quarter spoon of tea leaves to 1 cup water for color. Add powder of one cardamom and 2 cloves. Add half to one inch piece of crushed fresh ginger. Bring to a boil. Strain and drink a cup of this 2 to 3 times a day.
There is a lot of advice out there on how to manage PMS. We are looking here at how to manage PMS with food. I will not go into why each of these foods work, because if they work for you that is what matters. These foods fall in one or more of the following categories. High fiber foods will help you with puffiness, gas and discomfort. High water content and fiber will push things along and rid you of bloating. Irritation, anger and anxiousness can be alleviated with complex carbohydrates. Carbohydrates act as anti depressants and keep you in a good mood. They also eliminate anxiety and irritation. Eat only healthy carbs. Omega-3 rich foods also have antidepressant properties. Foods like bananas and pineapple contain melatonin which help you sleep better. Melatonin is a hormone which helps maintain the natural rhythm of the body. To boost energy, foods rich in protein and B-12 need to be consumed. Green leafy veggies are good for many reasons. Food rich in magnesium helps fight headaches. Have a healthy breakfast, high in protein and fat to stay ahead of PMS cravings. Stay away from processed high sodium food and avoid alcohol.
Try different combinations from this list of 27 foods and stick with what works for you. Brussels sprouts, Cabbage, Celery, Squash, Broccoli, Oranges and Artichokes are high fiber with lots of water content. Quinoa, Whole grain bread, Oatmeal, Wheat Berry and Popcorn are good quality complex carbohydrates. For lots of Omegs-3 fatty acids have Flaxseeds, Fortified eggs, Grilled Salmon, other fish like Mackerel and Chia Seeds. Bananas, Pineapple and Oranges boost melatonin and help you sleep better. Eat Eggs, Turkey and Chicken for more energy. Bitter gourd, Kale and Spinach help fight hormonal acne. For headaches try a recipe with lots of Pumpkin seeds or Sesame seeds. 15 foods for estrogen metabolism
To metabolize and breakdown estrogen optimally the liver requires magnesium, vitamins C, E, B6 and B12. It is best to optimize these thru a balanced diet plan than using supplements. Foods rich in magnesium are Pumpkin seeds and Sesame Seeds. All citrus fruits like oranges, lemons, lime and kiwi are rich in vitamin C. You can get vitamin E from mustard greens and whole grain wheat bread. Pistachio nuts, bananas, avocados, tuna fish, turkey and chicken are a rich source of vitamin B6. You can get vitamin B12 from mackerel, clams, liver (beef), and many cereals are fortified with a synthetic form of B12.
Add a bit of exercise or yoga to your routine cut down on alcohol and caffeine and learn to manage stress and make the recommended diet changes and you will never ever suffer PMS again. Hormonal changes near your menstrual cycle and poor eating habits can also cause yeast infections so adopting a healthy lifestyle and eating right is a good idea in many ways.
In her book, Quit PMS nutritional therapist Lauren Geertsen presents an accessible explanation of the underlying hormonal imbalances that lead to PMS. Then, she explains the necessary diet, supplements and lifestyle changes to address the root causes of PMS. You’ll also get 25 delicious recipes to start your hormone-balancing journey. By following the Quit PMS protocol, you’ll end your menstrual misery naturally.
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