Better Nutrition February 2019

*
has been shown to be extremely
effective in the treatment of PMS.
Take 1,000–2,000 mg daily.
Magnesium can be very helpful
for PMS symptoms such as anxiety,
depression, irritability, and headaches.
Some studies show lower levels of
magnesium in women with PMS.
Diet & Hormone Balance
There are many different foods that can
make symptoms of PMS worse, and diet
is critical not only for PMS but also for
most hormone imbalances. Generally,
it has been found that PMS sufferers
consume more refined sugars and
carbohydrates, salt, and dairy products
than women who do not experience PMS.
In addition to supplements, the following
dietary and lifestyle changes can help
minimize the symptoms of PMS:
*
Exercise—studies show that women
who exercise regularly do not suffer
from PMS as severely or as often as
those who lead a sedentary lifestyle.
* Avoid or reduce your intake of dairy
products such as cheese and milk;
organic yogurt in moderation is fine.
* Increase your intake of high-fiber
foods such as brown rice, quinoa,
millet, and barley.
* Try to purchase hormone-free
animal products.
* Avoid caffeine and chocolate,
particularly a week or so before
PMS would normally start.
* Avoid bad fats—heated oils, margarines,
fried foods, etc.
* Avoid excess salt if you suffer from
water retention.
* Drink at least 1.5 liters of filtered
water daily.
*
*
product
PICKS
Natural Factors
WomenSense
Vitex Chasteberry
Extract
WishGarden
Herbs
P.M.S. Emotional
Floradix
Liquid
Magnesium
Avoid refined sugars and carbohydrates.
Be aware of sources of estrogen
imposters (xenoestrogens) in foods,
makeup, and household products. The
Environmental Working Group (ewg.
org) is a good source of information.
Karen Jensen, ND, is a Canadian-based naturopathic
doctor with more than 25 years of clinical experience,
specializing in women’s health. She is the author of
several books, including Women’s Health Matters.