![]() How to Eliminate PMS in 5 Simple Steps. SEVENTY- FIVE PERCENT OF WOMEN SUFFER from headaches, mood swings, bloating, and other problems that threaten their relationships, work life, and well- being. It’s a statement that most of us unconsciously accept without a second thought. But it doesn’t have to be this way . And in 2. 0 percent of those women, the symptoms are so severe that they need medical treatment. About 8 percent have such extreme symptoms that the problem has been given a new name: premenstrual dysphoric disorder (PMDD). But just because you’re a woman doesn’t mean you have to live with these symptoms. The real fact is that suffering related to menstrual cycles is unnecessary — and not caused by bad luck, but by bad habits, environmental toxins, and stress. Of course, the drug companies don’t want you to know that! So the conventional treatments for PMS range from anti- inflammatory drugs such as Advil or Aleve to birth control pills. And then there are the big guns . Newer, very expensive drugs called gonadatropin- releasing hormone (Gn. RH) analogs actually change brain chemistry to turn off the ovaries’ production of estrogen and progesterone — but they also lead to osteoporosis. Sometimes, diuretics like spironolactone are used to treat fluid retention. A drug called bromocriptine can be used to stop prolactin production and is used to treat breast tenderness. No wonder the drug companies want you to believe that PMS is inevitable. Recently, they even helped create a new disease — PMDD — and a new indication for a drug whose patent was running out: Prozac (now called Sarafem). What’s wrong with this picture? It’s based on the assumption that the symptoms of PMS are an inevitable part of being a woman and require “medical intervention” with serious medication to correct them. Nothing could be further from the truth! To think that 7. 5 percent of women have a design flaw that requires medical treatment to live a normal life is just absurd. If you are one of the many women that suffer from PMS, you an end your suffering using five simple dietary and lifestyle interventions. I will explain how to do that. But first, I want to tell you a story. Curing PMDD Without Medications. This is the story of a patient of mine with PMDD who was barely able to work or function in her family — suffering three weeks out of the month. She was 3. 7 years old (many women feel worsening PMS symptoms as they get into their later reproductive years). She was severely depressed, fatigued, and anxious, and suffered severe food and sugar cravings, which led to overeating and weight gain. The real cause for PMS is simply this: Your hormones become unbalanced, your estrogen levels increase and progesterone levels decrease, either relatively or absolutely. She also had joint pain, breast tenderness, heavy bleeding, hot flashes, dry skin, acne, hair loss, memory problems, poor sleep, and no sex drive. She also complained of gas and bloating. What about her diet? Well, she didn’t drink alcohol, but was a big coffee drinker. And she started the day with a bagel and cheese, ate a cafeteria lunch, snacked on chocolates in the afternoon, and had a healthy dinner but binged later on ice cream, chips, and Cheerios. She also ate a lot of dairy. Hers is a story that I hear all too often. But the good news is that I was able to give her a simple solution that didn’t involve taking medication. We know that sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worsening PMS. It is also true that dairy consumption can worsen hormonal imbalances because of all the hormones in milk. So I had her change her diet, take a few supplements and herbs, and start exercising — and within just one cycle, her life changed. The results were dramatic. All of her symptoms resolved, she lost weight, and dramatically increased her energy. Her mood stabilized and her acne and dry skin cleared up. The approach I used to treat this patient is part of an approach called systems, or functional medicine. That means that I define the imbalance (in this case, severe hormonal imbalances), address the causes (diet and lifestyle), and then help the body repair and regain balance. Once this is done, the body’s natural intelligence takes care of the rest. So what is the REAL underlying cause of PMS? ![]() The Real Causes of PMSThe real cause for PMS is simply this: Your hormones become unbalanced, your estrogen levels increase and progesterone levels decrease, either relatively or absolutely. There are many things that promote these hormone imbalances, such as a high- sugar, refined carbohydrate diet, caffeine, stress, dairy, hormones in dairy products and meat, and estrogen- like toxins from pesticides and pollution. Alcohol also contributes to problems because it damages the liver and prevents it from excreting excess estrogen. Constipation and imbalances in the gut bacteria can worsen the situation, because they lead to the reabsorption of estrogen from the gut back into your blood, even after your liver has tried to get rid of it. Your body also needs exercise to help balance hormones. So if you aren’t moving your body enough, it’s likely this is part of the problem as well. Fortunately, good research shows that there many ways to get hormones back in balance — without drugs. ![]() Home Diabetes Sugar Withdrawal Symptoms and Duration: What you can Expect Sugar Withdrawal Symptoms and Duration: What you can Expect. Vitamin D is a steroid hormone that influences virtually every cell in your body, which is why maintaining a healthy level is so important.![]() ![]() Here’s my plan for preventing PMS and PMDD. Even though some of my suggestions may seem severe, science shows that they work. Give them a try and you will see in just one or two cycles how much better you feel. Simple Steps to Eliminate PMS1. Clean up your diet. This means: Stop eating refined flour, sugar, and processed foods. Cut out caffeine. ![]() Stop drinking alcohol. Balance your blood sugar by eating protein, such as a protein shake, eggs, and nut butters, for breakfast. Eat evenly throughout the day and don’t skip meals. Don’t eat within three hours of bedtime. During the week, I monitored my diet by keeping a food journal. While I did not keep track of nutritional information, I did list the individual food items. Sugar Glider Food, and Diet Everything you should know about feeding your sugar glider. The Real Causes of PMS. The real cause for PMS is simply this: Your hormones become unbalanced, your estrogen levels increase and progesterone levels decrease, either. Cut out all dairy and consider eliminating other common allergens for a few months, especially gluten. Increase fiber in your diet from vegetables, fruit, nuts, seeds, beans, and whole grains. Two tablespoons of ground flax seeds a day are especially helpful in correcting constipation and balancing hormones. Put them in a shake or sprinkle them on salads or food. Increase omega- 3 fats by eating more wild fish like sardines, herring, and wild salmon, as well as omega- 3 eggs and walnuts. Eat organic food, especially animal products, to avoid environmental estrogens from pesticides. Take supplements. A number of supplements have been shown to help ease PMS symptoms by improving metabolic function and hormone metabolism. Here are the superstars: Magnesium citrate or glycinate — Take 4. Calcium citrate — Take 6. Vitamin B6 — Take 5. B1. 2. Evening primrose oil — Take two 5. EPA/DHA (omega 3 fats) — Take 1,0. Taurine — Take 5. A good daily multivitamin (all the nutrients work together)Herbs and phytonutrients can also be very helpful. Here are the best studied and most effective: Chasteberry fruit extract (Vitex Agnus- astus) can help balance the hormones released by the pituitary gland that control your overall hormone function. Studies of over 5,0. Take 1. 00 mg twice a day of a 1. Wild yam (Dioscorea villosa) and cramp bark (Viburum opulus) can help regulate cycles and relieve menstrual cramps. Dandelion root can help with liver detoxification and works as a diuretic. Isoflavones from soy, red clover, or kudzu root improve estrogen detoxification by boosting the activity of specific detox enzymes. They can be taken as supplements or consumed in the diet. Flax seeds contain lignans that help balance hormone metabolism and block the negative effects of excess estrogens. Chinese herbal formulas may also help. One of the most effective is Xiao Yao San, or Rambling Powder. It contains: Bupleurum Root (Bupleurum chinense), Chinese Peony Root (Paeonia lactiflora), Dong Quai Root (Angelica sinensis), Bai- Zhu Atractylodes Root (Atractylodes macrocephala), Poria Sclerotium (Poria cocos), Ginger Rhizome (Zingiber officinale), Chinese Licorice Root (Glycyrrhiza uralensis),and Chinese Mint Leaf (Mentha haplocalyx)Replacing healthy bacteria in the gut also helps normalize estrogen and hormone metabolism. Take 5 to 1. 0 billion live organisms in a daily probiotic supplement. For intractable cases, I will occasionally use topical, natural bioidentical progesterone in the last two weeks of the menstrual cycle. The usual dose is 1/2 tsp (2. Get moving. Exercise is very important for balancing hormones. Aim for 3. 0 minutes of aerobic exercise, 4 to 5 times a week. Address stress. Dealing with stress is also critical. Take a hot bath at night, get a massage, try yoga, learn deep breathing or meditation. These techniques and others can help balance hormones. Try alternative therapies. Therapies such as acupuncture and homeopathy may help. One clinical trial showed that individualized homeopathy is effective in treating PMS. Five homeopathic medicines were used: Lachesis, Natrum muriaticum, Nux vomica, Pulsatilla, and Sepia. If my patients are any indication, a plan such as this can have impressive effects on premenstrual symptoms. Remember, women are not defective. You can thrive and be healthy by paying attention to a few natural laws of biology. You don’t need drugs to survive! To your good health,Mark Hyman, M. Is Sugar Bad for You? The Sugar Free Diet Debate Debunked. Hey Sweetness,Are you afraid of bananas? I don’t mean literally, of course—but do you avoid higher- sugar fruits because you think they’re “bad” for you? This is something I want to discuss today. Sugar is tricky. And in general, we should keep our sugar intake low. Like most things that affect our health, though, it’s more complicated than that. Some health advocates aren’t acknowledging this, and are pushing a more black- and- white approach. I think telling the whole, detailed story is more helpful. In this blog, I’ll cover my personal sugar story, the nuances of various types of sugar and how to reduce sugar in recipes. I’ll also outline what I believe is a healthy—physically, mentally and emotionally—approach to sugar. At the end of the day, it doesn’t have to be all or nothing and it really comes down to what works for you. My sugar story. Way back in the day, I used to joke that I had a threesome every night with two guys named Ben and Jerry. In other words, ice cream (and all forms of sugar for that matter) were seriously seductive and addictive to me. I struggled through this rollercoaster relationship for years. Let me paint the painful picture for you: Most nights, I’d open up a fresh pint of ice cream and promise myself I’d have just a bite or two (hello, amnesia!). But then I’d quickly realize that I couldn’t put the spoon down. How did I stop? I’d use my dessert as my ash tray. Next (desperate) step? I’d spray it all down with cleaning supplies. That would finally stop me. Talk about dysfunction. I tell you this to illustrate that I fully understand the power sugar can have over us. And as a nation, our sugar consumption has gotten completely out of control. Thankfully I have a new, healthier relationship with sugar now (and I kicked cigarettes to the curb a long time ago, too). I’ll nibble on some fruit or vegan dark chocolate when I want something sweet these days. Sugar isn’t the boss. By changing my diet, resetting my tastebuds and dealing with the emotional stuff (important!), I was able to put sugar in its place. I’d say what helped me ditch the sweet stuff the most, though, was educating myself on all things sugar. Not all sugar is created equal. One response to the sugar epidemic is to deem all sugars off- limits, but there’s a big difference between natural sugars and added sugars. The reason that government agencies and health experts make a point of discouraging “added sugars” is because these types of sugars are heavily processed and devoid of any natural nutrients. They bring our blood sugar up without supplying our bodies with anything healthful: a lose- lose situation. Naturally occurring sugars, on the other hand—I’m talking about the sugars in fresh fruits and vegetables—deliver sweetness while also providing vitamins, minerals, antioxidants and concentrated stores of powerhouse phytonutrients. The sugars in fruit (or sweeter vegetables, like carrots, beets and sweet potatoes) also come packaged with fiber, which helps us feel full and slows the absorption of sugar into our bloodstream. Plus, the micronutrients in fresh fruit may prevent the uptake of sugar in our small intestine. This means that many of us can enjoy the delightful sweetness and health benefits of fresh fruit without experiencing the drawbacks of mood- busting highs and lows and blood sugar spikes. Not surprisingly, evidence shows that populations who eat more fruit have a lower BMI and lower risk of developing many chronic diseases, including high blood pressure, heart disease, stroke, certain cancers, type II diabetes, digestive diseases and obesity. A sane approach to sugar. A healthy relationship with sugar is different for everyone. If you have special reason to be vigilant about the amount of sugar in your diet—for example, if you’re a cancer patient, or have diabetes or candida—then you may want to exercise some mindfulness even with naturally occurring sugars. For you, it may be wise to seek out fruits that are lower in sugar, and to use only moderate amounts of fruit and sweet veggies in your green drinks and meals. Avoiding refined and processed sugary treats as much as possible is a no- brainer when facing these challenges. For those who need to swear off the sweet stuff, don’t despair. It’s possible to create tons of flavor and character in recipes without relying exclusively on sweet ingredients. One of my favorite tricks for brightening the taste of my juices and smoothies is to use fresh herbs, lemon, lime and ginger. Just because your juice or smoothie isn’t sweet, doesn’t mean it should be blah. But for many people, I advocate finding some middle ground in the sugar struggle. A dogmatic approach of total avoidance—including naturally occurring sugars in produce—can lead to rebellion and bingeing (see: Ben & Jerry’s story). Not to mention all the missed out benefits that come from something as remarkable as a blueberry. Keeping sugar in check should not be about vilifying it or fearing it. It should be about making peace with it, living comfortably with it and understanding how much sugar feels good to each of us as individuals. The aforementioned banana could be a no- no for some, but could be hugely healthful for others. It’s up to each of us to determine how much sugar is right for our bodies and lifestyles. A low- sugar sweet treat. In addition to fruit and dark chocolate, I love to satisfy my sugar cravings with naturally sweet (and mega- nutritious) smoothie and nut milk recipes. Here’s a super- delicious and superbly healthy nut milk to sip on when you’re jonesin’ for something sweet. It’s from my new book, Crazy Sexy Juice, and I just know you’re going to love it. And by the way, a big thank you to everyone who left a review on Amazon! Your praise means the world to me. It’s why I do what I do. Now on to the recipe. In a high- speed blender, blend the almonds, dates, salt, and water till totally smooth. Create a large, double layer of cheesecloth and hold it over a large mixing bowl, or hold a nut milk bag over a large mixing bowl. Pour the almond milk through the cheesecloth or bag and squeeze thoroughly. You can compost or discard the nut pulp. Transfer strained almond milk back to your blender. Add the cacao and cinnamon, if using. Blend till smooth. Transfer the nut milk to an airtight container. It will keep in the fridge for about 3 days. Now I’d love to hear from you: What’s your approach to sugar? OR what’s your biggest sugar hang- up? Peace & nanas,My newest book, Crazy Sexy Juice, is jam- packed with juice, smoothie and nut milk recipes that will bring even more raw veggie power into your daily life. Get this book here.
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