Tip #1 – Magnesium Glycinate
Great for cramps, mood and menstrual headaches, is super mineral magnesium glycinate. This form of magnesium is the most bioavailable, which means it is the most usable form for your body. It’s involved in over 200 enzyme reactions in the body, which means many of us end up deficient from high utilization. We recommend using 400 mg to 800 mg daily or during your the part of your cycle PMS through the first few days menstruation. Our top recommended brand is Pure Encapsulations Magnesium Glycinate.
Tip #2 – Chaste Tree Berry
Chaste Tree Berry, also known by it’s Latin name, by Vitex Agnus. This herb has been clinically proven to raise progesterone production in the ovary, making it a great equalizer for estrogen dominance. It’s estrogen dominance that is responsible for the vast majority of symptoms associated with PMS: headaches, mood changes, breast tenderness, bloating, cramps, etc. Use 500 mg to 1000 mg daily, skipping the first 5 days of menstruation. If your period lasts less than five days, we still recommend skipping it for five days. Allow up to three cycles for the full effect, though those who benefit will often get results much sooner. Do not use this herb if you have any unwanted side effects as this may be an indication that your hormonal type is not well suited for it. This herb should not be used if you have PCOS, polycystic ovarian syndrome. Our favorite brands are Gaia Herbs or Vital Nutrients.
Tip #3 – Mindfulness-Based Stress Reduction
PMS is driven by out of sync hormones, inflammation and/or stress. In addition to eating in a way that promotes low inflammation, one way to achieve clinically proven stress reduction is through mindfulness-based activities. There are many different types of activities that can be considered mindfulness-based as this means any activity that allows you to be present in the moment. This could be a walk in nature, breathing techniques, many forms of exercise, or meditation. As long as it’s done in a way that promotes being present, it will help invoke a parasympathetic nervous system response (the opposite of fight for flight).
My current favorite tool is through the use of the brain sensing headband, Muse. This device can sense when you are present and when your mind wanders and gives you real-time feedback via an app on your Smartphone by way of auditory cues. If you are calm and present you will hear ocean waves and birds chirping, but as your mind wanders, the ocean waves will become louder and more stormy, letting you know you need to find your center again. A daily practice with Muse, can change many aspects of your life, not just PMS, allowing you to become more aware and less reactive to stressful situations.
We welcome you to come use Muse in the office or invest in one yourself. If you would like one in your own home, click here to receive a 15% discount.
BRITTANY’S HOMEMADE GRANOLA
Granola is delicious and nothing beats homemade. I like to make extra so I can share with friends and family, and they are always asking for more. Making your own granola also allows you to control the ingredients. I find that many granolas are baked in processed vegetable oils and are sweetened with cane sugar. Not this one! Try it and let me know what you think. It stores well in glass mason jars.
6 cups gluten free rolled oats
2 cups almonds, chopped finely
1 cup walnuts, roughly copped
1.5 cups sunflower seeds
1/2 cup coconut oil, gently melted
1/2 cup maple syrup
1/2 teaspoon cinnamon
1 teaspoon vanilla
1 teaspoon salt
1 cup dates, roughly chopped
1/2 dried apricots, roughly chopped
1/2 cup dried mulberries or raisins
1. Preheat oven to 300 degrees.
2. Warm oil and syrup on low to medium heat. Remove from heat and add vanilla, cinnamon, salt.
3. In a large baking dish, add oats and mix well with coconut oil-maple syrup mixture.
4. Bake for 1 hour, stirring every 20 minutes.
5. Remove from oven and mix in dried fruit.
6. Store in glass containers.