30 Sep Defeating the PMS!
Fatigue, headache, irritability, water retention, mood swings, bloating, anxiety, acne, breast tenderness, and weight gain are the most common symptoms that plague the majority of women before and during the period.
Do you know these symptoms?
The severity of symptoms varies from woman to woman and one in ten women can be so severe as to be disabling.
Premenstrual syndrome is triggered by a decrease in estrogen and progesterone before the period. The mood related symptoms are caused by the decrease of estrogen and low levels of serotonin, while increasing anxiety is related to a decrease in progesterone and low levels of the neurotransmitter GABA. The decrease of endorphins can cause pain and mood swings, while a change in the release of prostaglandins can cause breast tenderness, fluid retention, cramps and irritability.
Are there any natural solutions that work and long-lasting?
According to research conducted by Real Way of Life in 2012 it was shown that 7 out of 10 women suffering from premenstrual syndrome abusing anti-inflammatory drugs and painkillers. The same research showed that in 40% of cases the symptoms improve (as long as it does not end the effect of the drug), 50% has no benefit and even in 10% of cases, the symptoms get worse. The use of chemical drugs is used only to relieve symptoms but has no utility in the management of ACTION. The abuse of certain substances then it may even worsen the symptoms until they become chronic.
So what can women do that in “those days ” are so bad that they could not even perform the most mundane daily activities?
Luckily cure “the cause” and go to the root of the problem is it possible and is much easier and faster than you think!
Changes in diet and adding specific supplements help to balance hormone levels and then solve the problem at source. The dietary approach is based on the following critical elements:
- Keep a constanto blood sugar level (important for balancing hormones) eating complex carbohydrates such as whole grains and unrefined (oats , brown rice, whole wheat bread, whole wheat pasta, quinoa), legumes ( lentils , soy beans , beans ) and vegetables.Cut all refined carbohydrates such as white bread , white pasta and rice, and other products rich in refined sugars such as cakes, biscuits, sweets and sugary drinks ( fruit juices, soft drinks)
- Eat many fresh fruits rather than fruit juices wich contains only the good sugar.
- Increase your intake of soluble fiber. The fiber found in vegetables, fruits and whole grains is beneficial not only to maintain the proper balance of blood sugar and help digestion, but also to absorb the excess of estrogen in the gut and prevent falling in the bloodstream.
- Every day eat four servings of vegetables and three servings of fruit ( between meals to prevent fermentation ) raw or lightly steamed in order to maximize their effects. Eat plenty of fruits and vegetables has many advantages : cruciferous vegetables such as cabbage , Brussels sprouts, broccoli and cauliflower are particularly useful for those who suffer frompremenstrual syndrome because they contain a substance called DIM that has the ability to absorb excess estrogen in the blood and thus relieve the symptoms related to the cycle
- Eat the right fats : Reduce the intake of saturated and hydrogenated fats that are found in meat , dairy and processed foods such as cakes and biscuits. These fats have little nutritional value and contain excess sugar. Replace these “bad” fats with essential fats that are found in fatty fish (salmon , tuna, sardines), nuts and seeds. These fats are particularly useful for improving the symptoms of premenstrual syndrome as help to reduce cellular inflammation and improve blood clotting . The removal of saturated fat from the diet also helps reduce headaches and menstrual cramps.
- Reduce stimulants . The caffeine in coffee , tea, chocolate, in many drinks and some medicines for headaches due to its diuretic effect removes the essential vitamins and minerals from the body and increases the breast pain.
Supplements play a vital role in the treatment of pre-menstrual syndrome. Of course, as in diets in order to benefit from the positive effects , the assumption must be constant. The most important supplements are niacin , vitamin B6 , folic acid , vitamin B12, zinc, magnesium, and a combination of omega 3 and 6 ( essential fats ). The magnesium and zinc work synergistically and are essential to the balance of hormones, neurotransmitters and prostaglandins. Research has shown that both the zinc and magnesium tend to be lower in those who suffer from premenstrual syndrome, especially in the luteal phase .
Light stimulation and colours
From the first insights of Ayurveda to the most recent discoveries of Functional Neurology is shown that the light or certain specific frequencies, are able to stimulate specific areas of the brain and trigger reactions throughout the body. The explanation is evident: the light absorbed and mediated by the eyes, stimulates the most important glands in the brain, stimulating the midbrain first with its most primitive functions of adaptation and emotional , than touching all cortex areas more evolved.
Some color spectrum frequencies close to purple are able to provide a good relief to headaches and headaches, even serious. It is very useful to be exposed to these frequencies for at least 2-3 minutes in the acute phase. You can use pieces of paper or colored LED Bulbs (no need to stare it directly, its enought the reflected light in the environment). The joint action with breathing further amplifies the effectiveness of the stimulation. To maximize these benefits, you can use one of the 6 exercises contained in the software MEB – Mental Emotional Balance, which allows you to regulate your breathing while you fixed an image that facilitates concentration. After numerous tests was chosen the purple color for the background because it was the most effective.
Stress and fatigue can increase the symptoms of pre-menstrual syndrome such as headaches , anxiety and tension. From the biomechanical point of view our diaphragm, it is oftencompromised by the posture that we hold and the state of chronic stress. By restoring proper breathing activates a reverse process to which the diaphragm is released, canceling the effect of the threshold stress and alleviating all the symptoms such as headaches, neck and tension. With Breathing in the square © Real Way of Life developed the best process of biofeedback to reset easily breathing in situations of anxiety and acute stress . In addition, by applying it in the manner described in the e-Book you can restore a physiological breathing during a month , permanently improving the resistance to stress and wrong posture.
Download now the E-Book on breathing in the square .