PMS Tips: Beat Pre-Menstrual Perturbances!
Top 10 favorite tips to keep your hormones in check and beat PMS
Here it comes… that time of the month, again!
A break out on your chin, emotions swirling, a bloat that wasn’t there last week and
breasts twice the size!
What to do?
Well, these are all clear cut signs that your hormonal system is a bit out of whack. So, how do we
manage these hormones and keep our skin glowing, our emotions in check
and our body from expanding with water weight when your period is
Here are my top 10 favorite recommendations for keeping your hormones in check:
Eat green veggies!! Green foods like broccoli, spinach, brussel
sprouts, bok choy and kale contain a substance called
indole-3-carbinol which can block the excess buildup of estrogen that
causes raging PMS and hormonal imbalances.
Exercise. Hitting the gym not only helps you work out your stress
(that can really suss up your hormones) but it also helps keep your
weight in check. A woman carrying around excess weight (especially in
her middle) is definitely also carrying around excess estrogen and
will have worse PMS symptoms.
Have a sweet potato or two. Sweet potatoes are loaded with
antioxidants and hormone-balancing vitamins and not to mention they’re
Drink loads of water. Half your body weight in ounces each day. Add
lemon as it is very detoxifying and will not only be great for your
skin, but will help with that bloat and backed up feeling.
Avoid white flours and refined whole wheats. These types of foods are
not only processed—and TERRIBLE for your skin—the sugar they contain
can really wreak havoc on your endocrine system (the system that
regulates the hormones in your body). Instead eat organic,
nutrient-rich whole grain breads and pastas.
Limit your dairy consumption as it can worsen menstrual cramps and
digestive disturbances, like that embarrassing bloat, that can arise
premenstrually. If you go for small amounts of dairy (which is just
fine) be sure that it’s organic, as non-organic dairy contains excess
hormones and pesticides that are MAJOR hormonal disrupters.
Hula Hoops… remember those? Well, to keep a healthy blood flow to
your lower abdomen, and to help with bloating and cramping, do a daily
three minute hip rotation (as if you were swirling around a hula
Limit your caffeine intake as this can really exacerbate uncomfortable
premenstrual symptoms. Try and keep your intake down to one cup of
caffeinated coffee or tea per day and be sure its organic!
Take a fish oil or cod liver oil supplement daily. These types of
oils contain Omega 3’s which are amazing for keeping our hormones in
balance, our skin radiant and our metabolism kickin’! Be sure to buy a
reputable brand, as a lot of the fish oils out there are contaminated
with mercry. My favorite brands are Nordic Naturals Ultimate Omega
with D3 or Green Pastures Fermented Cod Liver Oil (this is the one I
take! You can purchase it at greenpasture.org)
Catch some rays. Each day before noon, try and get a ten or fifteen
minute dose of sun. Sunlight stimulates your bodies pituitary and
hypothalamus glands—both of which are extremely important in
regulating hormones! –Aimee E. Raupp
Aimee E. Raupp is a licensed and National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) certified acupuncturist and herbalist who brings restorative harmony and function to the body through utilizing the principles of Traditional Chinese Medicine. Her practice focuses on emotional and psychological disorders, reproductive health, fertility enhancement and gynecology, gastrointestinal disorders, and facial rejuvenation. Aimee’s ultimate goal is to empower each of her patients with the ability to achieve optimal health through balance and disease prevention. Chill Out And Get Healthy, her first book, published by NAL, a division of Penguin Group, hits bookshelves August 2009. Aimee is currently in private practice in both Manhattan and Nyack, NY. Please visit www.AimeeRaupp.com.