Creating Optimal Health. . .One Step at a Time

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Tips to Calm and Prevent PMS Symptoms

PMS really does not feel good.  Moods and reactions can be off.  Being more anxious or depressed, sleep cycles disrupted and having painful cramps are some of the symptoms we can experience.

So, here are some ways to bring back your joy premenstrually and in the peri-menopause stage, or when you are suffering from anxiety and depressive symptoms in general.

First, what exactly is happening in your body?

From the time of ovulation until menses, our ovaries secrete progesterone.  The intention is to prepare the uterus and body for pregnancy.  Our bodies are designed to respond to progesterone.  This actually helps us to stick closer to our partner, to feel more connected and intimate and closer to home by caring for our home and loved ones.

When our bodies are not secreting enough progesterone because it’s blocked or being used up faster and there is more estrogen circulating (including xeno-estrogens and endocrine disruptors from out toxic environment) we become more estrogen dominant.

Being Estrogen Dominant Can Lead To:

  • Severe PMS
  • Anxiety
  • Depression
  • Mood swings
  • Irregular or heavy menstrual cycles
  • Breakthrough bleeding
  • Ovarian cyst
  • Bloating
  • Weight gain
  • Decreased libido
  • Acne
  • The monster within us to emerging!

6 Tips to Balance Your Hormones in PMS and Peri-Menopause

  1. Get a good night’s sleep (7 – 9 hours)
    • Create a relaxing nighttime ritual
    • Take an Epsom salt bath
    • Turn electronics off at 9 p.m.
    • Practice meditation, deep belly breathing and stretching before bed
    • Take supplements to support sleep such as melatonin or magnesium
    • Use Serenity Capsules or oil at bedtime.  Use on bottom of feet and/or diffuse – more information here – they can be purchased together or separately
  2. Eat alkalizing and detoxifying foods
    • Detoxing excess estrogen is essential to a healthy hormone balance.
    • Enjoy cruciferous vegetables daily.  Increase your intake of broccoli cauliflower, Brussels sprouts and dark greens like kale, collards and chard.
    • Add the Women’s Health Kit to your daily routine.  This combination of products helps to reduce estrogen, helps our bones as well as using the oil on our abdomen helps to relieve symptoms of PMS.  You can find out more about these products here.
    • Use this guide for adding alkaline foods to your diet.  Try adding something new every few days.  Strive to add the foods under the “Highly Alkaline” foods.
  3. Indulge with dark chocolate
    • Indulge and soothe the senses during this time.  Dark chocolate is rich in antioxidants.
  4. Nourish yourself
    • Eat healthy fats and proteins at each meal and in the evening add complex carbs like sweet potatoes.  Avoid snacks and dairy.  Add probiotic-rich and fermented foods.
  5. Schedule in playtime
    • Add in daily activities you love with people you love.  This will help increase the hormone oxytocin and will help you connect with those around you.  Restoring hormones of connections can help balance these feelings of isolation and loneliness and will increase serotonin and dopamine, which will keep you happier and calm.
  6. Herbal supplements
    • Chasteberry
    • Dandelion
    • Dong Quai
    • Red Raspberry

Balancing Your Hormones after Using Hormonal Birth Control-Part I

I often hear from women that their cycles have been disrupted from the use of birth control containing synthetic hormones.  If we could educate ourselves and understand what they are doing to our bodies and learn of alternative methods of preventing pregnancy, it may be better for our long-term health.  We could prepare for conception in a healthier way and learn to balance our hormones after using hormonal birth control.

We now have more control than ever to choose when we want to have children.  Perhaps knowing the consequences of using hormonal birth control would be helpful when making decisions about birth control.

Choosing Birth Control Responsibly

Each of us owes it to ourselves and our families to research facts on long-term side effects of hormonal birth control use.  Having the understanding that it may affect our fertility and health later in life is important.  Getting pregnant – not getting pregnant – how will getting pregnant impact my life?  How will preventing a pregnancy impact my health?  Balancing those choices to serve our highest good is the question.  When choosing hormonal birth  control, ask yourself:

  • Is this something I am willing to use long-term or is it a short-term goal?
  • How will taking this impact my fertility?
  • Are there better or safer options?

Low Down on Hormone Tests – Part 4!

MTHFR – What is it and why do you need to know about it?

MTHFR: methylenetetrahydrofolate reductase – this is actually a genetic test for how well you absorb and process folate.  It possibly is an issue in early stage miscarriage.

If you have this mutation, it could affect your ability to get and/or stay pregnant.  This mutation has an effect  on mental health as well as having implications on reproductive health.  Women usually find out about this mutation after having multiple miscarriages.  Wouldn’t it be easier and better to know before?

The MTHFR gene produces the MTHFR enzyme which is necessary for the proper utilization of folic acid or folate (vitamin B9).  The MTHFR enzyme breaks folic acid down into L-methylfolate to make it usable by the body.  This is known as methylation.

Stress Management

Mental, physical and emotional stress are contributing factors in many health problems. Some of the effects of these stressors can go undetected, including spinal subluxations.  Relieve your stress with lifestyle habits such as improved spinal alignment through Chiropractic care, exercise, breathing exercises, and coping strategies. If you would like help with any of these areas please contact us! We have many tools to help you cope so you can live a healthier happier life for you and your loved ones!

Stress and its Affects on Your Body

stress-on-nervous-system

When you’re stressed about something, anything…your whole world can be viewed differently.  In most cases when we think about stress we think about our jobs, our daily lives, friends, family and so on.  It is heard of that we hear people saying: “I can feel I’m carrying my stress in my shoulders, neck, low back,…” Pick any one of them, but it is also common for people to actually feel an emotional and physical manifestation from the caused stressor. 

Let’s talk about other types of stressors on our bodies besides what was mentioned above.  Physical trauma, whether low or high impact, environmental, and chemical are three other causes of stress which don’t necessarily present with any “symptoms” right away. 

Not only can stress cause significant emotional deficits, it can also cause great physical deficits.  As chemicals (hormones) that are related to stress in our bodies are released, our body chemistry changes.  In order to deal with these changes our body must adapt to the new circumstances. 

Because the nervous system is the master controller of all muscles and organs in the body, reducing stress on the nervous system through chiropractic adjustments will frequently lead to improved health in the entire body. -Amplified. Make sure before symptoms present themselves you get your nervous system checked by a Chiropractor!

Please come back frequently and read our posts as we delve deeper into the affects of stress on our bodies and those of the people we love!

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