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 

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