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Tips to Prevent PMS & Cramping

I have been working with a lot of women lately, and a common complaints are PMS and cramping. Let me preface with saying that painful periods are not "normal"


Despite what we were told when we were growing up, painful periods are not a right of passage to enter womanhood. In fact, they are often a sign that something funky is going on in hormone-town.


Just because it is a common experience, does not mean it is NORMAL.


Reasons for period cramps & PMS are often related to hormone imbalances and systemic inflammation, both of which can often be managed and prevented via lifestyle and diet.





HOW TO REDUCE INFLAMMATION


DIET

  • Caffeine constricts blood vessels, which can increase cramps

  • Try to not drink ~2 weeks before your period (I know it's hard)

  • Alcohol can cause excessive fluid retention in the body, leading to increased bloating

  • Water helps prevent bloating, hydrate the body & relax muscles (uterine & skeletal)

  • Omega 3 Fats: bump up Omega 3 intake, more nuts, eggs, seeds, dark leafy greens, & fish or take a supplement if you aren't getting adequate Omega 3's in your diet. Head over to my dispensary for access to over 20,000 high quality supplements to choose from.

  • Herbs: try incorporating herbs like ginger, dandelion root, basil, mint, turmeric into your diet

  • Raspberry leaf tea = THE BEST. Try sipping some a few days before your expected period & throughout your bleed

LIFESTYLE

  • EXERCISE: increases both blood flow & endorphin production

    • Try low impact exercise: stretching, yoga, walking, swim

    • GOAL: keep the body moving, blood flowing & you'll feel so much better

  • HYDRATION: at least 1/2 your body weight in ounces of water

  • SLEEP: 8-9 hours a night is a sweet spot

    • Keep hormones in balance & menstruation managed

  • STRESS: how can you support your body during this already "stressful" time?

    • Focus on ways to support parasympathetic function

    • My favorite is always: DEEP BREATHING.

Try some BOX BREATHING.

  • BREATH IN YOUR NOSE FOR 4 COUNTS

  • HOLD FOR 4 COUNTS

  • BREATH OUT YOUR MOUTH FOR 4 COUNTS

  • HOLD FOR 4 COUNTS


Let me know how it goes or if you have any questions, I'd love to help !


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