I suffered from horrible PMS and healed myself by following the three steps outlined in this post. You, too, can apply them and cure your PMS for good.
Years ago, I struggled with painful PMS anger outbursts, depression, and mood swings. I felt incredibly alone and helpless.
I didn’t know how to deal with this unpredictable beast called “PMS,” let alone heal it.
But I had to try because the stakes were simply too high. I just couldn’t let PMS continue to ruin my life and relationships. Not anymore…
So I set out on a journey to heal myself. And I did.
I now have a much better understanding of the makeup and causes of the various PMS symptoms. PMS has gone from a mysterious black box to a fairly common condition that’s treatable through a series of steps women can take to help restore balance in their hormones, cycles, and lives.
3 Steps to Healing PMS
So if you’re suffering like I was, know there’s hope – and that you can heal yourself and break free from this dark and mysterious force called PMS.
It takes three steps:
Step 1: Understand Your Symptoms
First, you need to acquire a good understanding of your menstrual cycles and your PMS/PMDD symptoms.
- What kinds of symptoms do you experience during your menstrual cycles. Are they physical or mood related?
- How severe are the symptoms? How do they affect your life and relationships?
- When do they tend to occur, at which phase of your menstrual cycle? Are there any common triggers to those symptoms?
Awareness is the key to healing and improvement. Knowing your triggers and weaknesses can help protect you and enable you to respond to stressors in a more constructive way.
Step 2: Make Lifestyle Changes
Then you want to come up with a concrete PMS/PMDD management plan. Without it, your desire to beat PMS will remain a dream – not a reality.
While the plan needs to be simple enough to implement, and flexible enough to suit your unique needs and situations, it also needs to be comprehensive enough to help you create a balanced lifestyle.
Step 3: Balance Your Hormones
An elevated estrogen level accompanied by low progesterone is a common cause of various PMS symptoms. You can help balance your hormones and eliminate PMS by applying a 3-step Cycle Harmony protocol, which I’ll discuss in detail later.
But first, let me share a sample PMS management plan – the one I used to heal myself. Feel free to adopt or modify it for your own use.
How to Cure PMS – A Lifestyle Plan
When we live a harmonious life, our hormones will be balanced naturally. PMS is a sign that certain aspects of our lives are out of harmony.
So to cure PMS, it’s important that we create an overall balanced lifestyle, from diet, nutrition, exercise, sleep and rest, to mindset and mood, self-care and relationships.
Below is the plan I used to heal myself. Yours may look similar – or not. Either way, it’s essential to write it down and put it into practice.
To make the plan work, it’s important to keep an open mind and make necessary adjustments along the way as your situation (or your vision of a balanced life) changes.
Diet and Nutrition:
- Have 3 healthy meals a day, balanced with complex carbohydrates (whole grains), proteins (fish, eggs, beans and legumes), veggies, fruits, nuts, and healthy fats (olive oil, coconut oil, organic butter).
- Have snacks mid-morning and mid-afternoon (healthy trail mix + a spirulina shot or smoothie).
- Limit salt, sugar, caffeine and alcohol intake.
- Try to avoid xenoestrogens as much as possible.
- Take a whole food based daily multi-vitamin (with juice or water + breakfast).
- Take a fish oil supplement to reduce inflammation.
Exercise:
- Practice yoga for 45 minutes on Monday and Wednesday.
- Go for a 45-minute brisk walk on Tuesday and Thursday.
- Take a dance class on Saturday.
- Go hiking on Sunday.
Sleep & Rest:
- Go to bed by 11pm and wake up by 7am.
- Take a 15-minute nap after lunch.
Relaxation:
- Meditate for at least 15 minutes when you get up and another 15 minutes before going to bed.
- Do breathing/stretching exercises, 5 minutes twice a day.
- Pay attention to breathing, and do deep-breathing exercises throughout the day.
- Go outside for a short walk every day.
- Take a hot bath on Saturday.
- Read for half an hour before bedtime.
Mindset and Mood:
- Practice gratitude by noting the blessings in your life (in the morning by yourself and at dinnertime with family).
- Every time you feel stressed, irritated or angry, get up and take a break – meditate for a few minutes, have a cup of tea, or go outside for a quick walk.
- Watch your thoughts. Every time you think a negative, self-defeating thought, note it and let it go. If it persists, write about it or meditate on it – perhaps it’s there to remind you to look at things from a different perspective, heal a part of yourself, or learn to accept others as they are.
- Every time you encounter a difficult situation, ask yourself “What can I learn from this experience? And what can I do to make the best of it?”
- If you feel angry or sad, acknowledge the feeling instead of condemning yourself.
- Keep a 5-minute journal to focus your attention on the good in your life.
Self-love:
- Every morning, look in the mirror and say to yourself “I’m beautiful, healthy and vibrant.”
- Give at least one hour a day to yourself, doing things you enjoy.
- Practice saying no to people and activities that do not support you.
- Practice speaking up and standing up for yourself.
Relationship:
- Say or do one thing every day that lets your partner know how much you appreciate and love him.
- Initiate a date night with your partner every week.
- Educate your partner on PMS, share your challenges with him and enlist his help.
A 3-step Protocol to Curing PMS
Our bodies have unique needs at each phase of the menstrual cycle. In addition to living a balanced lifestyle, it’s important to learn to honor these needs and live in harmony with our natural rhythms, rather than against them.
When we do, we’ll not only prevent and eliminate those unpleasant PMS symptoms, but also redirect this unproductive energy for creative use.
Here’s a simple 3-step protocol that you can use to help balance your hormones and reduce/eliminate your PMS symptoms.
Menstruation
The primary focus during menstruation is to make sure the menstrual blood is discharged completely. Stagnant tissues in the uterus not only can cause period pain, but may also hinder proper ovulation (which is essential for a balanced, PMS-free cycle).
So it’s especially important to take good care of yourself during menstruation. Consider using a heating pad, giving yourself an abdominal massage, eating nourishing foods, and drinking warming tea to promote blood circulation in the uterus.
Read my tips on how to reduce period pain and promote healthy menstruation.
Menstruation is also a time to purge out unwanted mental and emotional garbage. Keep a period journal to process your thoughts and feelings. Write down your accomplishments, lessons and challenges during the past cycle. And set intentions for what you’d like to create, learn and heal in the new cycle.
Here are some ideas on how to honor your menstrual cycles. These simple rituals, intended to help honor and love your body and natural rhythms, will not only help you relieve PMS symptoms, but also help you connect more deeply with who you are, and with your gifts and blessings as a woman.
Post Menstruation (First Half of the Cycle)
The post-menstrual, or follicular phase, is a crucial phase in the fertility cycle as your body prepares the egg for ovulation.
The quality of your ovulation can determine the nature of your next period flow (the amount of bleeding, comfort level, etc.).
It also influences the amount of progesterone that will be produced (if there’s no ovulation, there will be a minimum amount of progesterone).
As you know, low progesterone relative to estrogen is a common hormonal pattern underlying various PMS symptoms. So to prevent PMS, you want to focus on nourishing your body to ensure proper ovulation, starting from day 4 of your cycle.
During this time, consider adding these top 10 fertility foods to your diet, and make sure that your body gets these essential ovulation vitamins. They can help the egg to develop and mature and facilitate its proper release at ovulation.
It’s also important to take a non-constipating iron supplement to replenish lost blood from menstruation.
If you have signs of estrogen dominance, use Dim Plus to help the liver metabolize estrogens more efficiently. Reducing estrogen dominance can help restore your estrogen and progesterone balance, and hence prevent various PMS symptoms in the second half of your cycle.
After Ovulation (the Second Half of the Cycle)
During the second half of the cycle, the primary focus is to support progesterone as the combination of estrogen dominance and progesterone deficiency is a sure recipe for the onset of PMS.
Continue to take Dim Plus to prevent estrogen built-up. At the same time, add vitex and other supplements to support progesterone.
It also helps to strengthen the adrenals to replenish the raw materials used by stress hormones such as cortisol, so more will be available to produce progesterone.
Mentally, stay on guard and watch out for the outbreak of PMS. Make sure you take frequent breaks when feeling stressed or irritated. Avoid difficult situations and people if at all possible. And delay making important decisions until when you feel centered and balanced.
These steps have helped me conquer PMS and live a more harmonious and fulfilling life. I hope they can help you too.
Remember, you can be your own healer. As you set out to cure PMS for good, your life and relationships will also be transformed – for the better.
I hope you find this resource helpful. As always, please leave a comment below to share your questions, thoughts and experiences.
Balance Nutrition
Once Daily Organic Whole Food Vitamin Supplement (provide essential nutrients for health and hormone balance)
Liquid Iron (support healthy blood)
Fish Oil (help reduce inflammation and support overall health)
Spiralina (help purify the blood and reduce inflammation and oxidation)
Reduce Estrogen Dominance
Liver Cleanse Detox and Repair Formula (support liver functions)
Dim Plus (improve estrogen metabolism)
Boost Progesterone
Chasteberry (proven to help treat low progesterone and regulate menstrual cycles in more than 60 years of clinical research, including 5 randomized trials)
Vitamin B6 (one of the best vitamins to boost progesterone)
Progesterone Cream (bio-identical hormonal support)
Support Adrenal and Thyroid Functions
Adrenal Health Daily Support (promote overall hormone balance)
Thyroid Support Complex (support energy and metabolism)
Balance Emotions
The Five Minute Journal: A Happier You in 5 Minutes a Day
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