IS PMS NORMAL OR COMMON?
Well, let’s look into it⬇️
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PMS, also known as premenstrual syndrome, is a condition in which women develop when they are about to enter or in their menstrual phase. PMS can show up in many different ways, from affecting a woman’s mood to even developing physical symptoms. This can look like mood swings (from having a short fuse to feeling lower than usual), lower energy, headaches, bloating, insomnia, anxiety, breast tenderness, sugar cravings and more. Unfortunately, this affects up to 80% of women, and 20% of them actually feel the need to be medicated because their symptoms are so severe!
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❓Question is though, what the heck causes PMS in the first place and can we even avoid it?!
❗The answer? Estrogen dominance to be exact!
This can look like either you are not producing enough progesterone or you have too much estrogen circulating in your system and believe it or not MOST women are dealing with this issue- it’s more like an epidemic❌
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So what can cause estrogen dominance? Get your pen and paper out ladies because this is going to be a long one📝
🔹️Xenoestrogens (endocrine disruptors and other environmental pollutants)
🔹️Heavy metals
🔹️Hormonal birth control
🔹️Gut dysbiosis due to high beta glucuronidase production, constipation
🔹️Poor liver detoxification
🔹️Hypothyroidism or low thyroid function
🔹️Iron toxicity (eating iron fortified foods)
🔹️PUFA oxidation (consuming rancid polyunsaturated fatty acids in fish oil supplements, packaged foods, vegetable oils)
🔹️Mineral deficiencies like copper and magnesium
Have I said enough?
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Ladies, YOU DESERVE TO NOT FEEL LIKE THIS EVERY MONTH. YOU DESERVE BETTER.
Just because it is common does NOT mean it is normal.

So what are ways you can mitigate PMS as you work to the root cause?
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1️⃣Magnesium: One of our crucial 4 minerals that helps with muscle tension (cramps), mitochondria support (fatigue), calming the nervous system (mood swings), and cortisol levels (cravings)!
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2️⃣Raspberry leaf: Particularly used for women who are struggling with heavy bleeding, cramping and clotting, this plant is used as a uterine tonic. The tannins in the fruit help relax the muscles, which can also be beneficial for women who are having trouble with labor for an easier birth!
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3️⃣Turmeric: One of the most famous anti inflammatory, can be used to help alleviate painful cramps with PMS, and even help our liver function (aka help with liver detoxification)
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4️⃣Ginger: Similar to turmeric, has been shown to help with inflammation, pain and nausea- all in which can occur with PMS
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5️⃣Vitex: Traditionally used for individuals who have low progesterone or are infertile. For women who are producing enough estrogen but not enough progesterone, thus resulting in mood swings, lighter periods, cramps, bloating, headaches, and high prolactin levels, this plant may be for you!
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6️⃣Dong Quai: Can help with hot flashes, cravings, mood swings and cramps due to its phytoestrogen effects. Contains a compound called butylphtalide which has been shown to help with blood flow, blood pressure and cortisol levels
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7️⃣Castor Oil Packs: Contains rinoleic acid, quercetin and vitamin E- an omega 9 fatty acid that has been shown to help reduce pain relief and act as an anti inflammatory, where as the other is an antioxidant that protects our bodies from oxidative stress. Vitamin E on the other hand is not just a vitamin, but also an antioxidant, that aids in downregulating inflammation caused by PUFAs and psotaglandins
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8️⃣Wild Yam: Regarded as a natural source of bioidentical hormones, wild yam is typically used as a natural form of progesterone, and also promoted as DHEA. Most women using wild yam are in menopause, but it has also been shown to help with women struggling to make adequate progesterone to counter act their estrogen levels which can look like headaches, irregular periods, mood swings, cravings, acne and more.

LISTEN UP GIRLS📣
In order for you to manage your PMS symptoms, it is NOT just a diet change but also a LIFESTYLE change. No, nothing too hard, just basic things that are meant to be metabolically supportive for not only your hormones, but your energy levels, your thyroid, your blood sugar levels and more!
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1️⃣ Eat balanced meals including protein, carbs and fat! Yup, every meal. Try to aim in having half your plate with carbohydrates, whether it be a mix of veggies and starches, a serving of protein and a bit of fat! As for your snacks, no need to fuss over all 3 macros, but try and have a 2:1 ratio of carbs to protein in there too
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2️⃣ Support your master detoxification organ. The liver does SO much for you, such as detoxing and neutralizing harmful compounds, removes excess waste out of the body, including used up hormones like estrogen, converts thyroid hormone, stores glucose for when we need extra energy and more. Best way to support it is by eating bitter foods, making sure you’re getting all the nutrients it needs to function (b vitamins, amino acids, antioxidants) and supporting detoxification, which can be done through castor oil packs!
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3️⃣Eat enough fiber- particularly fibers that help bind to excess endotoxins and estrogen like raw carrots, well cooked button mushrooms, and even bamboo shoots!
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4️⃣Balance your four core minerals: Magnesium, Calcium, Sodium and Potassium! How to do so? Again, balanced diet, make sure you salt your food appropriately for sodium, eat an abundance of fruit and roots for your potassium, reach for dark leafy greens and/or dairy for your calcium, and supplement magnesium.
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5️⃣Remove inflammatory foods that can have estrogenic effects on the body or suppress thyroid/liver function. This can be highly individual for everyone, but the biggest culprits are rancid PUFAs, iron fortified foods, and gluten.
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6️⃣ Lastly, try your hardest to reduce stressors in your life. This can look like making sure you’re getting adequate sleep at night, not working 24/7, meditating, etc. Your nervous system is waiting to chiiiilll. Constant stress stops you from producing adequate progesterone!

Interested in actually feeling normal? ⚠️CLICK HERE to start working with me so I can help you!