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Your period doesn’t have to be a death sentence to misery and moodiness. PMS stands for “Premenstrual Syndrome” and encompasses the emotional, physical or behavioral symptoms that typically occur during or prior to a female’s period.

What if I told you PMS could be a thing of the past? (because psst, it CAN be!)

Symptoms of PMS May Include:
– Irritability
– Anxiety
– Depression
– Fluid Retention/bloating
– Cramps
– Acne
– Food Cravings
– Breast Pain
– Headaches

Potential Contributors to PMS:
– Hormonal imbalance
– Underactive thyroid
– Environmental toxins
– Poor diet
– Stress

If something doesn’t seem right, don’t be afraid to work with your doctor to pull labwork and peak “under the hood.” A full thyroid panel (TSH, free T3, free T4, TPO, TGAB) + a dutch test to check all sex hormones could be life changing. Don’t forget to check fasting blood glucose + A1C as well.

Unfortunately, 75-80% of women are said to struggle with symptoms of PMS, so hormone imbalance isn’t uncommon ):

Diet Changes That May Reduce PMS:
– Eating adequate calories (check our ebook!)
– Consuming adequate healthy dietary fat (we like to see a minimum of 60-70g+)
– Consume adequate carbs (we like to see a minimum of 150-250g+)
– Minimize processed foods/stuff out of packages
– Minimize sugar, alcohol, and caffeine consumption
– Consider minimizing dairy/gluten/soy
– Minimize pesticides and antibiotics (buy organic as much as possible)
– Watch histamine foods (avocados, citrus fruits, most dairy, alcoholic beverages)
– Increase fiber (25-35g daily) + plenty of water
– Increase Omega-3 consumption
– Maintain healthy blood sugar levels by eating meals that contain a protein/carb/fat/veggie/tons of fiber and eating at regular intervals

Lifestyle Changes That May Reduce PMS:
– Regular exercise
– Manage & address stress
– Minimize environmental toxins (avoid plastic and use natural skincare, haircare, and cosmetics – we love Beauty Counter)

Supplements That May Reduce PMS:
– Calcium
– Magnesium
– Zinc Citrate
– Vitamin D
– Vitamin B6 & B12
– Dandelion Root

** As always, please consult with your doctor prior to making changes to supplement routine.

Curious to learn more? We love Beyond the Pill by Jolene Brighten, The Hormone Cure by Sara Gottfried, and The Period Repair Manual by Lara Briden

Love these nutrition and health tips? My ebook (The Badass Nutrition Guide) is the ULTIMATE guide to your BEST you & has 125 pages of nutritional education, macro cheat sheets, information on how much to eat, tips on fat loss, deets on hormones, guides on cooking, macros, & SO much more! 

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