Cristina R. de La Mar, M.S., L.Ac., Doula
FIVE PRACTICAL TIPS TO REDUCE PMS SYMPTOMS
Updated: Mar 23, 2022
Acupuncture and many Traditional Chinese Medicine therapies (Herbs, Moxa, Bodywork, Lifestyle changes, etc.) are well known treatment options for very successfully reducing PMS.
However, some of the most frequent conversations I have with patients about reducing PMS are about simple things they can easily integrate into their daily lives.
Here are a few practical ideas that often significantly help:
1. CHANGE UP YOUR EATING: Sugars, starches and processed foods generally result in overall inflammation and fluid retention in our bodies. Think "PUFFY & BLOATED!"
Reduce sugars and starches to @ 25% of your foods, and 80% consisting of fresh COOKED vegetables, healthy proteins and fats. This helps reduce both fluid retention and inflammation, which in turn helps relieve PMS and cramping during menses.
2. REDUCE FOODS THAT BLOAT YOU: The week prior to menses increase intake of foods with high iron content, and reduce foods that cause you gas and bloating. Focus on cooked (not "raw"), easy to digest foods. Less gas and bloating, fewer PMS cramps. Iron binds with oxygen in the body.
3. INCREASE IRON INTAKE: Emphasize increased iron intake starting a week prior to menstruating, and continue for two weeks. The rest of the month - be mindful of sufficient iron intake in a balanced manner. WHY: When you lose blood, you lose iron, thus the oxygen that bound to it. By increasing your iron intake, you can mitigate the impending loss of blood (iron & oxygen) due to menses. YES - this is why menstruation is so tiring (less blood, less iron, thus less oxygen)! Iron and oxygen are also vital to restoring your uterine lining after you menstruate.
4. EXERCISE: Walk, run, cycle, hike, stroll with the dog, try yoga, the Peloton, kickboxing - whatever you can manage. The goal is to get yourself moving at least 20 minutes, three times a week. WHY: Exercise increases circulation of blood and oxygen throughout the body (and uterus). Lack of sufficient blood or oxygen impacts menstrual cramping and PMS.
5. PRIORITIZE SLEEP: Sleep is vital to rebalancing the body, resetting the adrenal glands, harmonizing hormones and moderating thyroid function - all of which contribute to a well balanced reproductive cycle. Without sufficient sleep, we disrupt this balance, and PMS can easily ensue. During sleep, the body prioritizes making new blood - when awake, the body mostly recycles old blood. New blood is more vital, nutrient dense, and more well oxygenated. With adequate sleep we're integrating healthy, fresh blood throughout our circulatory system - in turn reducing PMS.
Acupuncture and many Traditional Chinese Medicine therapies (Herbs, Moxa, Bodywork, Lifestyle changes, etc.) are also well known treatment options for very successfully reducing PMS. Give us a call if you'd like to learn more!
Cristina R. de La Mar, L.Ac., M.Ac., Doula
Seven Point Wellness the Acupuncture & Traditional Chinese Medicine Clinic of Cristina R. de La Mar & Phil Veneziano.
We are located at 187 Millburn Ave., Suite #101 in Millburn, NJ - within the Trader Joe / CVS Business Complex. We're also an easy walk from the New Jersey Transit via bus or train, and there is abundant free parking in front of our clinic.
We are an easy drive from Maplewood, South Orange, Short Hills, Livingston and most cities in Union, Morris and Essex County, NJ.
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