Like most women, I assumed that my PMS symptoms were just a right of passage.

From a young age, I heard the horrors of the “time of the month” and when that time finally came for me, I did what most other women did. Silently accepted the pain and suffering and did what I could just to “make it through”.

Never once did I ever consider that this was not normal. Those symptoms actually meant that there was a greater need from my body.

And never once did I ever believe that it was possible to have an entirely pain-free and enjoyable period.

But let me tell you – it is.

Hidden Cause of PMS Symptoms

PMS happens because your body is missing essential nutrients and support that help to regulate hormone production, filtration, and tissue sensitivity and responsiveness to hormones in your body.

When there are gaps, your body uses your symptoms as alarms to tell you that something is wrong. Rather than normalizing these symptoms and trying to mask them with more ibuprofen or Midol like we have been told to do – you need to answer them directly.

Meaning that it can be as simple as focusing on nourishing your body with the right types of foods to support optimal health. And understanding this can be truly empowering.

🍭 Cravings for sugar and carbs often show that there is blood sugar dysregulation and undereating. During your period, metabolic demand is higher so your body needs more fuel to thrive. So rather than trying to “cut and diet” during this time you can focus on nourishing.

😖 Cramping is often a result of increased inflammation and inappropriate production of prostaglandin production in the body. So choosing foods to reduce stress and inflammation in the body will be far more powerful than taking a pain reliever.

😩 Bloating is often a result of excess estrogen that is not being filtered out of the body which leads to increased water retention. Focusing on estrogen filtration, liver health, and electrolyte balance can ensure you feel confident all month long.

😰 Migraines and headaches often stem from low progesterone production and a stark drop in estrogen that impacts vasodilation and restriction in your brain. Focusing on filling nutrient gaps to minimize the intensity of the drop and boosting progesterone production helps you have mental clarity and relief.

😠 Acne and breakouts are often a result of chronic inflammation and dysbiosis in the gut biome that leads to estrogen imbalance. Establishing a healthy biome and estrobolome within the gut can keep your skin clear and vibrant.

And when you do that, you can unlock truly pain-free periods without PMS. Even better, when symptoms do arise you can know how to respond to them immediately so they do not disrupt your life.

That is true health empowerment!

5 Best Foods to Kick PMS

Food is your superpower when it comes to regulating hormone balance in your body. Incorporating these five key nutrients is how you keep your PMS symptoms in check for life!

🍭 Cravings: Focus on complex carbohydrates with low glycemic indexes to help regulate insulin function and blood sugar within the body. Eating enough carbohydrates at regular intervals is critical here! Typically if your body is asking for fuel it needs it.

  • Sweet potatoes (baked sweet potatoes, sweet potato breakfast hash, sweet potato fries)
  • Quinoa (quinoa breakfast bowl, quinoa Mediterranean salad)
  • Chickpeas (chickpea pasta salad, spaghetti and chickpea noodles)
  • Apples and Peaches (apple oatmeal, sauteed peaches with coconut whipped cream)
  • Rolled Oats (overnight oats, protein oatmeal)

😖 Cramping: Regulate inflammation and prostaglandin production by increasing your magnesium and potassium intake.

  • Avocados (avocado toast, carrots and guacamole snack bites)
  • Bananas (banana oatmeal, protein and banana smoothie)
  • 70%+ Dark Chocolate (berries and chocolate chip bowl, dark chocolate square and almond butter)
  • Almonds and Cashews (banana and almond butter, protein shake and cashew milk)

😩 Bloating: Choose foods that are rich in vitamin C and cucurbitin which help to boost liver function and help manage water retention in the body.

  • Cucumbers (tuna and cucumber bowl, cucumbers and hummus snack)
  • Parsley (cucumber and lemon parsley water, tomato soup and parsley)
  • Citrus Fruits (lemon water, orange mango smoothie)
  • Squash (spaghetti squash, butternut squash soup)

😰 Migraines: This is often caused by low vitamin D, E, and magnesium intake that disrupt progesterone production and estrogen balance.

  • Greek Yogurt (parfait bowl, protein powder and yogurt)
  • Cottage Cheese (tomatoes and cottage cheese, berries and cottage cheese)
  • Leafy Greens (spring mix salad, green smoothie)
  • Sunflower Seeds (sunflower butter and toast, sunflower butter and bananas)

😠 Acne: This is often related to a disrupted gut biome leading to the overgrowth of bad bacteria, skin inflammation, and estrogen dominance.

  • Kombucha (favorite brands are GTs and Remedy)
  • Sauerkraut (sauerkraut, peppers, and kielbasa, tuna sandwich and sauerkraut)
  • High-quality probiotic (my recommendation is linked here)
  • Broccoli (broccoli salad, oven-roasted broccoli and chicken)

Hormone Balance Unlocks Your Best Health!

It might seem so simple – but sometimes the simple answer is the best.

When you learn how to actually nourish your body and focus on giving it what it needs, everything else in your health falls into place.

↘️ You lose weight effortlessly because stress is not holding it back.

🚀 Your energy skyrockets because you have fuel to get through the day.

😁 You find you are happier in your life because you actually feel good.

🤩 You have the confidence to chase your dreams because you have the energy to do so.

Want to jump on a free discovery call 📞 to see which program is right for you? Let’s do it! Book a call here.

Tasha is an Integrative Clinical Nutritionist, B.S. and Founder of Happy Hormone Health. She has coached 2000 women in reclaiming their energy, living symptom-free and transforming their health through hormone balance nutrition. Start your hormone balance journey with customized hormone balance coaching. 

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