7 ways to reduce PMS

Nearly every woman on this planet dreads that time of the month because many of us suffer with PMS symptoms such as cramps, bloating and moodiness. It shouldn’t be like that however. So please read on to find out possible causes of PMS and 7 things you can do about it!

Primary causes of PMS:

• Oestrogen excess

• Progesterone deficiency

• Hypothyroidism

• Stress, adrenal dysfunction

• Blood sugar imbalances

Nutritional deficiencies (particularly magnesium and B vitamins) 

Heavy Metals toxicity 

• Impaired liver function (the liver utilises B vitamins to detoxify oestrogen and excrete in the bile)

7 things you can do: 

1. Implement a healthy lifestyle

Alcohol and smoking may affect hormones since they rob your body of nutrients and cause inflammation in the body. A paper in the Alternative Therapies in Health and Medicine Journal states that alcohol interferes with oestrogen detoxification, increasing levels and breast cancer risk. 

Hyman MA. Altern Ther Health Med. 2007 May-Jun;13(3):10-4, 16.

One study observed a strong, positive relation between cigarette smoking and risk of incident PMS. In fact current smokers were twice as likely as women who had never smoked to develop PMS. 

Am J Epidemiol. 2008 October 15; 168(8): 938–945.

So if you drink and smoke it might be an idea to cut down! 

2. Eat adequate protein 

Most people eat too many carbohydrates and not enough protein. Protein is essential for growth, development and maintenance of the body. Protein is needed to produce the hormones in the body – especially the sex hormones. So you need to eat a sufficient amount to ensure you can make the hormones you need. 

How much do you need? The average person needs 1g of protein for every kilo of body weight. So if you weight 60 kilos you need 60g of protein per day. 

3. Reduce stress

A study in the Journal of Women's Health states that women who reported high levels of stress in the two weeks before they got their period were two to three times more likely to experience physical PMS symptoms such as body aches, bloating, low back pain, cramps, and headache, compared to women who did not feel stressed early on in their cycles. 

4. Increase your greens

Dark green, leafy vegetables such as watercress, kale and spinach are high in magnesium. Magnesium is a major muscle relaxant and is associated with reduced PMS cramps.  Most women are deficient in magnesium because it gets depleted during times of stress. 

5. Correct nutrient deficiencies

A double blind placebo study gave women with PMS either 250mg Mg, 250mg Mg plus 40 mg vitamin B6 or a placebo. The results indicated that combination of Mg and vitamin B6 was more effective than Mg and placebo on decreasing the PMS symptoms.

6. Exercise 

Several observational studies reported that physical activity/exercise was associated with reduced prevalence of dysmenorrhoea. Evidence from controlled trials suggests that exercise can reduce primary dysmenorrhoea and associated symptoms, but these have been small and of low methodological quality.

7. Take effective supplements:

The following supplements are suggestions for symptomatic relief:  

Cleanmarine for women which is a unique all-in-one Omega 3, Phytonutrient and Vitamin blend. This formula also contains vitamin D and B vitamins all of which are needed for healthy hormone production. 

I have been taking this supplement for years and have noticed a huge improvement in my PMS symptoms as have many of my clients. 

You can order have a look at these products here: 


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