Premenstrual Syndrome

Do you suffer from PMS?

Do your hormones need a helping hand?

These few tips just may save you from the emotional roller coaster next month!

Heal your Gut

Leaky gut or a compromised microbiome can wreak havoc on your digestive system and affect your hormones. Consuming bone broth and fermented foods* allows for both healing and balancing of the digestive system. Avoid processed foods, added sugar products and packaged fast foods. Eating more vegetables from the brassica family helps to balance out hormones.

Top Snacks

You are avoiding the chocolate and sweets aisle, but it is driving you insane.  Load your jars up with almonds, pistachios, cashews, walnuts, chickpeas, pumpkin seeds, sunflower seeds and sesame seeds.  Make a trail mix to snack on each day totalling 30g. These small yet powerful snacks fill your body with critical vitamins such as B6, E, K, plus magnesium, zinc, antioxidants and healthy fats.       Did you know when you are craving chocolate your body is crying out for magnesium!

Start your day off with a nutrient rich smoothie

My favourite smoothie recipe is: 100g cold water, 2 handfuls of spinach and kale, 1 banana, 1-1/2 scoops of vanilla protein powder, 1 tbsp tahini and blend in a bullet.  Other foods to start the day off include sweet potato, avocado, peanut butter, cottage cheese, fresh or frozen berries. My detox and smoothie workshop will give you more ideas and taste tests. Missed it? Contact me for a free 10 minute consult.

Reduce caffeine

We all love our morning coffee or even that darling cup of green tea however caffeine exacerbates PMS symptoms plus robs the body of calcium. Go for all natural herbal teas. There market has exploded with various flavours so go check them out.

Move that funky body

Everyone has heard of the 10,000 step challenge. Whether you walk, jog, go to boot camp or do yoga, moving is the key.  Research has shown moving every single day reduces PMS, cramping and may self-regulate hormones naturally. Start out slow and don’t over do it because added stress erases all your good work.

Stress

When your body is stressed, a hormone called cortisol is released in large quantities throwing out other hormones within the body. Managing stress can be difficult though I urge you to try deep breathing exercises, practice gratitude, journaling, meditation, grounding in nature and planning your day.

Wanting to know more about hormones or discuss your health problem? Give me a call or use the ‘Book Now” button on the front page.

Janelle Tanzer 

Related Posts
It is most couples dream to start a family some day however when disappointment occurs month after month with no conception, both partners begin to worry and stress causing further ...
READ MORE
Fruit salad!!! A few years ago I was asked to speak at a local retirement village/elderly home.  As much as I shared with them, each and every person shared with me, it ...
READ MORE
How much protein should I eat?
The abundance of protein readily available for consumption has the population at times over-consuming quantity and quality protein.  Our bodies can only utilise a portion of protein ingested any one ...
READ MORE
Environmental toxins affect our body systems
  Our body is a fine tuned eco system of microbes colonising from birth to death, each organ that can have adverse effects from external environmental toxins that we are exposed ...
READ MORE
YOU can do it!
Struggling to lose weight, well let’s devise a plan together that is achievable and satisfying to your body’s needs. Did you know your body cells have memory receptors? When you feel the ...
READ MORE
Probiotics. Should I or shouldn’t I….
You probably have heard about pre and probiotics, some of you are probably taking them regularly each day for one reason or another. Which one is right for you? Do you take ...
READ MORE
Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein ...
READ MORE
The A,B,C’s of you, sleep and your bed.
You have heard of sleep hygiene and tried everything possible for a better night’s rest, right? Here are a few different ideals that may have slipped your mind. • What type of mattress ...
READ MORE
Check out Feel Good Thursday Foodie with our fabulous weight loss breakfast smoothie. Instead of grabbing a prepacked shake, try making your own a couple times a week for a meal ...
READ MORE
Fruit salad!!! A few years ago I was asked to speak at a local retirement village/elderly home.  As much as I shared with them, each and every person shared with me, it ...
READ MORE
Conception – Timing is Everything
Communication
How much protein should I eat?
Environmental toxins affect our body systems
Need Help? I’m here to Help!
Probiotics. Should I or shouldn’t I….
Why is protein important?
The A,B,C’s of you, sleep and your bed.
Weight Loss Breakfast Smoothie
Communication